4 Tips for Back-To-Work Anxiety
With the uncertainty of the global pandemic, there are many reasons why you might be feeling anxious. Now that things are opening back up, some of us are returning to work or have plans to do so. This can bring up a lot of anxiety, stress, and worry. Going back to work and sending kids to school is inevitably extremely stressful for many people. If you’re one of them, know that it’s normal to become frustrated, worried, and depressed during these times. One of the big reasons anxiety is coming up is that workplaces don’t look the same after COVID-19. Seating is spread out, masks are required, and those breaks to the watercooler might not be allowed anymore. Nothing is how it used to be and that change alone is a big trigger for anxiety. Even in normal circumstances, change is known to be anxiety-inducing.
People with pre-existing anxiety or depression are at a higher risk of declining mental health during these times. Maybe for you, anxiety and/or depression are starting up for the first time. Whatever the case is, we are all in the same boat. I know it’s cheesy to say, but it’s more true now than ever. We are all dealing with the frustrations and uncertainty of this pandemic and because of it, we are in a mental health crisis. Remember that you are not the only one feeling this way.
Sometimes worry masquerades as problem-solving. We think worrying serves a useful purpose, making us feel vigilant and prepared. But this isn’t the truth. Worrying makes us worry more, causing us to get stuck in a cycle we can’t escape. It’s a myth that worrying helps us arrive at a better solution- it just makes us feel even more stressed and anxious! Just knowing this can be helpful in taking steps forward to let go of those anxious thoughts. Remind yourself that most of your worries aren’t going to come true anyway, so it’s a waste of time and energy to worry about them. This is obviously easier said than done but I’ve come up with 4 practical things you can do right now to help with this unhelpful worry.
Here are 4 quick tips for what you can do when you start to feel this way at work (and other times!):
Take a step back, acknowledge your feelings, and allow them to pass. Recognize that your fears are valid. Telling yourself that they aren’t isn’t going to help because you won’t believe it. What you feel is valid. You are not overreacting. Your brain believes you are in danger. Acknowledge those thoughts and feelings and allow them to pass. Sound too easy? Try these other tips in combination.
Challenge your automatic thoughts and balance them out. Hear me out, I’m NOT saying to change your thoughts to be more positive. Has it ever helped long-term to change a worried thought to something overly positive? I doubt it BECAUSE those overly positive thoughts are hard to believe. Especially if your automatic thought is a valid concern. So, try to just balance out your thought. You can do this by:
1) identifying the thought that’s causing concern (“I’m going to get the virus” or “this is impossible”). Dig deep, find out what’s really causing the anxiety/depression.
2) challenge that thought, come up with evidence for why it’s true, and why it isn’t true.
3) based on your new evidence, change it to be a bit more balanced (“Although I’m at risk for getting the virus, I will do everything I can to protect myself and others. And, if I do get it, it’s unlikely I will die”, “Although this is really hard, I probably can manage it. Even if I can’t do it perfectly, I’ll try”).
P.S. you can do this for any worries or depressing thoughts you’re having, not just for worries about COVID/work.
Give yourself breaks while at work. Five minute breaks to listen to music, go for a quick walk outside, grab a tea, do some deep breathing, can help us manage major changes.
Schedule in joyful activities. Schedule in time to relax and do enjoyable things both at work and for when you get home. Reading your book, watching a show, activities with your kids and friends; anything that you enjoy! Schedule these things in so you have something to look forward to and so you’re taking a bit of control over your new routine.
Remember that anxiety is a reaction to something, not an unchangeable thing about your personality. Feeling anxious when going back to work is normal. Let yourself feel how you feel, but don’t let it control you. You are in control of your thoughts and feelings, and now you have some tips to help you take hold of it.
If you ever need extra support, sign up for Tranquility and learn more about managing anxiety and depression. You can choose the coaching option where your coach will be available at your convenience to chat via live messaging, phone or video for those times that you need that extra support. Your coach can customize the program to fit your needs and motivate you to stick with it. You can also choose the self-help option if you’re feeling like you’d like to do it on your own. Whatever stage of life you’re in, Tranquility is built for you. Sign up today and test it out for free for 14 days. #FindYourTranquility
Your coach,
Stephanie
Senior Coach at Tranquility
