?? Managing AI anxiety at work

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?? Managing AI anxiety at work

?? Managing work stress with Box Breathing

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Now, we're diving into this newsletter's main topic: the impact of Artificial intelligence (AI) in many workplaces and roles. While it seems like AI has suddenly surged forward in the last few years, it's actually a field that's been gradually developing for a long time.

In the past months, we have seen a rapid evolution of this technology. And with it, anxiety crises have risen in many industries. The 'what if...' scenarios may have frequently crossed your mind and your colleagues.' What if I can't integrate these new tools into my workflow? What if it takes too long to leverage their benefits? And perhaps the most concerning of all: What if AI takes over my job?

If we're discussing 'what if' scenarios and future anticipations, we're essentially having a conversation about anxiety. So, let's reframe our approach to AI advancements as an opportunity to better understand and manage this feeling.

How, then, do we manage anxiety? While there are various approaches to regulating it, in this edition, we're focusing on Cognitive Behavioral Therapy (CBT) techniques. Let's take this journey step-by-step.

Step 1: Identifying the Worrying Thoughts

Consider your initial thoughts when you think about developments in AI. Do they suggest that it's impossible for you to fully understand AI? Do they imply you don't have the time to learn about this entirely new field? Or perhaps, do they fear you might become redundant in your team?

Don't overthink it; simply take note of your first reactions to AI. Some of our thoughts distort our perception of events. Through cultivating awareness around your thoughts, you can recognize the distortions in your cognitions that amplify your anxiety or possibly hinder your adaptation to AI.

Step 2: Gathering Evidences and Counter Evidences

After identifying your worrying thoughts, the next step is a reality check to determine if they accurately reflect the situation. This involves examining both the evidence that supports your thoughts and the evidence that contradicts them.

Ask yourself: What makes me think this way? Do I genuinely believe I cannot keep up with these advancements? Is it true that I don't have time to adjust? Have I stepped outside of my comfort zone in the past, even when it was challenging? Is there a way for me to integrate AI into my workflow and leverage it to enhance my efficiency?

Reflecting on these questions helps you to weigh your initial thoughts against reality.

Step 3: Making a Constructive Plan

After performing a reality check, you might realize that some aspects of your anxiety are based on real concerns, while others may not be. It's common to underestimate our ability to grow and adapt when our fears align with reality. Take AI, for instance: it will indeed alter many job functions. However, this doesn't mean we are merely passive recipients of these changes. Remember, AI thrives on learning, and this is where the power of a growth mindset, as emphasized by Carol S. Dweck, Professor of Psychology at Stanford University, becomes crucial. She states:

So, given the reality of AI, how can you seize your opportunity to grow? Developing the necessary skills can boost your confidence and reduce anxiety. For instance, the Cambridge Dictionary's word of the year, 'hallucinate,' has evolved to include AI producing false information. This highlights that AI, being software, operates based on input and lacks independent thought. This reality underscores the continued importance of human judgment in guiding AI. To harness this power effectively, you can enhance your professional capabilities through skills like AI literacy and prompt engineering.

As for thoughts that don't mirror reality, it's crucial to identify your unrealistic automatic thoughts and reshape them in a more constructive manner. This approach allows you to confront and adjust your perceptions, aligning them more closely with the actual state of affairs.

Box Breathing is an excellent method for bringing your mind into the present moment and helping your body relax, particularly when dealing with stress or anxiety. Feel free to use this practice whenever you are overwhelmed by work or personal challenges.

Here's a step-by-step guide on how to perform Box Breathing:

1. Find a comfortable position: You may close your eyes or keep them gently focused on a fixed point. Then, begin to relax your shoulders, jaw, and other areas where you may be tense.

2. Inhale slowly and deeply: Inhale deeply and fully through your nose. Count to 4 in your mind as you inhale, gradually filling your lungs to their maximum capacity.

3. Hold the breath: Hold your breath comfortably and count to 4 again. Use this pause to focus on the stillness within you.

4. Exhale slowly and thoroughly: Count to four as you exhale, emptying your lungs slowly and completely.

5. Hold the breath again: For another 4 seconds, use this moment of suspension to embrace the stillness and prepare for the next inhalation. Repeat the cycle for as long as you need to.

Our Performance Anxiety module includes seven detailed courses, each designed as integral to a comprehensive guide. These courses are tailored to help you explore and navigate your anxiety in work life.

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That’s all from The Professional Zen. Thank you for joining us in our first edition!

We’ll see you next month with new insights from professional life. Stay tuned and mindful.