Managing Anxiety

Anxiety is a feeling of worry or fear that everyone experiences at times. You can feel anxious or worried when you are concerned about something you are experiencing or that is about to happen. For example, a test, speaking in public, a job interview, or a social occasion.

Feelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe. But anxiety can sometimes build up over time and be difficult to manage.

Anxiety affects different people in different ways. It can affect how you think, feel, and behave, including;

• being on edge, restless or irritable;
• feeling a sense of dread;
• difficulty concentrating or making decisions;
• repeatedly checking things or seeking assurance from others;
• avoiding situations or putting off doing things you are worried about;
• an increase or decrease in your appetite or craving junk food.

Managing Anxiety:

Make a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan.

Include in your plan;

• what you can do about it;
• how you can do it;
• when you will do it.

If there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears. If the anxiety returns, remind yourself that you have either taken action or have a plan in place. If you don't stick to your plan, don't be too disappointed. Focus on small achievements and don’t get too bogged down if you don’t achieve them all.

Other things that can help:

• Eating well: What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts, and seeds can boost your energy and mental health.
• Slow breathing: When you’re anxious, your breathing becomes faster and shallower. Try this exercise to slow down your breathing: Count to three as you breathe in slowly. Count to three as you breathe out slowly.
• Exercise: Physical activity can help you sleep, relax, and feel better. It can help reduce stress and burn off anxious energy.
• Talking to a friend/family member about how you are feeling can help make things clearer for you.
• Mindfulness: teaches you to become aware of the present moment and enjoy things more
• Sleep well: more than 7 hours is recommended for adults; it will help you think more clearly and give you energy to deal problems.

What companies can do to manage Anxiety:

• Offer flexible hours.
• Allow telecommuting.
• Support the use of paid time off.
• Encourage employees to take care of their health.
• Provide resources and support.
• Ask employees what they need.
• Related Reading.

What Realtime does to help their staff:

• Flexitime
• Wellness Days – yoga, healthy lunches, etc
• Quarterly Team check in’s - Maintain clear, open, and regular communication.
• Encourage getting active – run clubs, hikes, taking 10 min breaks during the day, lunchtime walks and active events – JumpZone, GoQuest, Adventure Centres
• Frequent Social nights – ensuring all our team get along and enjoy their time at work as the better the atmosphere will be – and a better office atmosphere leads to higher productivity, creativity and collaboration

Never be afraid to ask for help. You don’t have to go it alone. Seeking outside help from a qualified therapist can help you develop new ways to work through your thoughts and even change your mindset. I have listed a few excellent resources below:

Headspace App - App that teaches meditation and mindfulness skills.

Mindshift CBT app - A free app that helps you reduce worry, stress, and panic. It is based on cognitive behavioural therapy (CBT).

Text 50808 - A free text message service to chat anonymously with someone for support. Funded by the HSE.

Text HELLO to 50808 to chat with a volunteer, anytime.

Samaritan’s services are available anytime, for confidential and non-judgemental support.

• Freephone Samaritans on 116 123
• Email: [email protected]

Written by: Shiela Keogh - People and Culture Leader at Realtime Recruitment