Imposter Syndrome in the Workplace

December 18, 2020

Work anxiety and imposter syndrome explained.

Imposter Syndrome in the Workplace

December 18, 2020

“Imposter Syndrome” in the Workplace

“Imposter Syndrome,” while not a diagnosable condition within the mental health community, is a widely-experienced phenomenon within the professional world in which a person feels a chronic sense of inadequacy and/or as if they are not truly qualified for their respective position (despite the person’s actual qualifications). “Imposter Syndrome” can be present among any demographic group; however, it is a mindset most commonly experienced among women and minority groups.
“Imposter Syndrome” can be displayed in a number of ways within the work environment, including seeking constant reassurance about one’s job performance, difficulty “speaking up” during staff meetings, “overachieving” behaviors, perfectionistic tendencies, working significantly longer hours than required or expected of one’s position, attendance issues (typically due to early “burn out” and/or workplace anxiety), and even mannerisms perceived as “arrogant” by coworkers (typically as a compensatory measure).

If feelings and/or behaviors caused by “Imposter Syndrome” are left unaddressed, these experienced negative feelings will only worsen, potentially leading to extreme job dissatisfaction, decreased self-esteem, depressive- and/or anxiety-related symptoms, and even quitting or being terminated from one’s place of employment.

Therefore, if you recognize “Imposter Syndrome” tendencies within your own workplace behaviors, here are some strategies that may assist you:
1. Objectively evaluate your work performance. Are you completing the tasks expected of you in a satisfactory and timely manner? Is your attendance satisfactory? What are your strengths and areas that challenge you? What are ways in which you wish to grow and advance in your career? Provide yourself with objective feedback in these areas on a regular basis. Implementing self-calming techniques, such as deep breathing, will assist in your ability to remain objective.
2. Practice compassionate yet constructive self-talk. Provide yourself with regular positive reinforcement regarding your work performance. In identifying areas of your job in which you are struggling, brainstorm constructive and realistic strategies to improve your performance (seeking feedback from others if needed). An example of compassionate yet constructive self-talk is as follows: “I did a great job stepping out of my comfort zone and taking a leadership role on this project; next time, I will keep my notes available so I am able to communicate my thoughts more clearly.”
3. Remind yourself that YOU were hired for this position. Unless you blatantly misrepresented yourself throughout the hiring process, your employer hired YOU based on your education, credentials, experience, personality traits, and/or other qualities deeming you capable of being successful in your current position. Provide yourself with daily reminders of your capability through positive self-talk and through objective evidence. For example, “Based on my education, experience, and leadership abilities, I
am capable of doing this job, and I deserve my position.” Many people find it helpful to write these daily reminders in a journal.
4. Seek support from others. As stated earlier, “Imposter Syndrome” is most commonly experienced among women and minority populations. It may be helpful to seek supportive resources specifically geared toward women and/or minority populations. These include, but are not limited to, mentors, peers, support groups, and community activism organizations.
5. Set boundaries. Many who experience “Imposter Syndrome” attempt to compensate for their perceived inadequacies by demonstrating “overachieving” behaviors. To minimize these tendencies, it is often helpful to establish a set work schedule and to make a pact with yourself to not lengthen your work hours unless required of your position or only as an occasional exception. Other strategies include delegating tasks (if appropriate), saying “no” to responsibilities outside of one’s job description, and asking for assistance and/or clarification if a particular task is unclear.
6. Establish or maintain appropriate work-life balance. It is critical that each of us engages in activities, interests, hobbies, relationships, etc., separate from our work environment. This is especially important among individuals experiencing tendencies of “Imposter Syndrome,” as the work environment is often a trigger for feelings of anxiety that extend well beyond the work day. Establish (or maintain) a consistent self-care routine that provides consistent fulfillment and feelings of relaxation and contentment for you.

If any of these techniques are especially challenging for you, or if you are experiencing difficulty coping with work-related stress, it may be helpful to seek the services of a mental health professional.

-Sierra Shapiro, MS, LPC

Sierra Shapiro is a staff psychotherapist at Marsh Psychology Group. You can reach her at 248-860-2024 or Sshapiro@marshpsychologygroup.com

Filed Under: Anxiety, Women's Issues, Work Tagged With: Anxiety, Work

The Importance of Self-Care

October 23, 2020

The Importance of Self-Care Self-care is a critical part of our lives, and developing and maintaining a consistent self-care regimen is one of the most important components of psychological well-being. However, we oftentimes have difficulty with the process of developing a a consistent self-care routine and incorporating it into our day-to-day lives. Everyday Responsibilities […]

The Importance of Self-Care

October 23, 2020

The Importance of Self-Care

Self-care is a critical part of our lives, and developing and maintaining a consistent self-care regimen is one of the most important components of psychological well-being. However, we oftentimes have difficulty with the process of developing a a consistent self-care routine and incorporating it into our day-to-day lives.

Everyday Responsibilities and the Pandemic

In normal times, we have multiple responsibilities, such as career obligations, school obligations, family obligations, relationship obligations that vie for our energy. But what is the impact of meeting these expectations while managing the chronic uncertainty of a global pandemic. What is the impact of this combination? That book you were so excited to read lies untouched on your nightstand. Your new body lotion remains unopened in the Target bag. Your stomach is upset due to poor meal choices because you just “don’t have time” to prepare or purchase a balanced meal. You haven’t reached out to your support system because “everyone is busy” and you don’t want to be a burden, or (even worse) make plans you will end up cancelling because you are mentally drained.

With this in mind, I invite you to think of it this way: we wouldn’t go without food for three months because we have work deadlines; we wouldn’t go without sleep for a month because we are helping a friend experiencing a difficult time; so, why do we so thoughtlessly go without self-care?

Self Care

Self-care is vital. It is invigorating. It is rejuvenating. It does not have to be expensive or complicated, and it does not have to be perfect the first time. Self-care is a journey like all other areas of our lives, and you might not fully enjoy your first attempts at regularly implementing self-care practices into your life. Here are some expamples of self-care.

Painting

Guided meditation

Dancing to a favorite song

Taking a walk

Yoga

Prayer

Reading

Watching a favorite movie/TV show

Coloring in an adult coloring book

Knitting

Cooking/Baking

If you are having trouble, remember to keep it simple. Think of the five senses. What is visually appealing to you (colors, artwork, nature, architecture, the birds frequenting the feeder in your backyard, etc.)? What sounds do you enjoy? What are some of your favorite foods? What are your favorite scents? What hands-on activities can you engage in to satisfy your sense of touch (cooking, gardening, playing with your pet for five minutes before grabbing your phone in the morning, etc.)?

I invite you to begin with 10 minutes per day. Remind yourself that self-care is a vital area of your life and not an occasional treat.

If you are unable to motivate yourself, or find the usual things you do to take care of yourself are not helping, meeting with a mental health professional may be your next step. A therapist can help you develop a self care routine, provide support, and increase your coping skills.

Sierra Shapiro, MS, LPC is a psychotherapist at Marsh Psychology Group. She can be reached at sshapiro@marshpsychologygroup.com or 248-860-2024

Filed Under: Anxiety Tagged With: Anxiety

Tips for Managing Uncertainty

October 19, 2020

Tips for Managing Uncertainty

October 19, 2020

Tips for Managing Times of Uncertainty

These are uncertain and highly anxiety-provoking times with an unclear end point. If you find yourself experiencing new and/or worsening feelings of anxiety, here are some strategies to assist you in minimizing these feelings during the COVID-19 pandemic or other circumstances yielding uncertainty:

1. Identify your feelings and validate them. Tell yourself it is okay to feel exactly how you are feeling. You may be feeling scared, angry, confused, frustrated, overwhelmed, etc. Identifying your feelings can assist you in developing greater control over them and therefore allowing you to release them in positive ways. Many find it helpful to write down their feelings in a journal.

2. Limit the amount of news you consume. Stick to one or two reputable news sources and set a time limit on how long you watch, listen to, or read the sources you have chosen (e.g., 20 minutes per day). Make an effort not to consume news in the evening, if possible. Information overload (even when the information is helpful) can greatly overstimulate our brains, therefore worsening feelings of anxiety or tension.

3. Establish a routine. Even though this routine will most likely differ from your pre-pandemic routine and may involve limited time outside of your home, creating a routine and sticking to it is crucial for minimizing feelings of anxiety or tension. Our brains crave repetition and predictability to counter the surges of adrenaline we experience when feeling anxious or overwhelmed. Make sure your routine is realistic and keep it as short as possible in order to set yourself up for success. Write your routine down and review it at the end of the day until it is fully established. If certain steps in your routine are unrealistic or not possible due to the current conditions, simply alter these steps. Remember to be patient with yourself during this process.

4. Maintain social connections. Humans are social creatures, and even the most introverted among us need social interaction. This is especially difficult during these times and we must therefore get a bit creative. Schedule regular video chat sessions with family and friends if face-to-face contact is not possible or not advised.

5. Contribute. Humans are innately wired with a desire to contribute. Think of the term in a literal sense: each day we intrinsically contribute knowledge, skills, services, ideas, emotions, behaviors, etc., through our day-to-day interactions, our careers, academic settings (if applicable), relationships, and through our sources of entertainment. Many people are unknowingly neglecting this need (even while satisfying all others) and wondering why they still “aren’t feeling quite right.” This is completely understandable, as the “need to contribute” is a particularly difficult one to clarify. Below are some examples of how to satisfy this during these times of uncertainty:

● Call an elderly neighbor and offer to pick up groceries for them.
● Consider participating in an online class or an online special-interest group to both gain and share knowledge and/or a newly-acquired skill.
● Contact a local animal shelter or one of your favorite charities/community organizations and ask about current options in which you can safely volunteer.

6. Move your body. Make physical activity part of your daily routine, even if it is 10 minutes per day of walking and/or stretching. Do what feels comfortable to you to ensure that you are not overworking your body and that you are enjoying the form of movement you have chosen.

7. Practice regular self-care. Self-care is a crucial part of our existence and it is a necessary element of our psychological well-being. Take time to listen to some of your favorite songs, read a good book, spend time in nature (if possible), or incorporate some deep-breathing exercises/guided meditation into your daily routine. Do what feels comfortable and positive to you.

If you choose to implement these tips into your day-to-day life, remember to be patient with yourself. Changing our current routines and thought patterns is a long and often difficult process. If you are finding these times particularly overwhelming, it may be helpful to seek the services of a licensed mental health professional to assist you in managing uncomfortable emotions during these difficult times.

-Sierra Shapiro, MA, LPC

Sierra Shapiro is a psychotherapist at Marsh Psychology Group. She can be reached at 248-860-2024 or sshapiro@marshpsychologygroup.com.

Filed Under: Anxiety, Uncategorized

The Invisible Trauma: Childhood Emotional Neglect

August 28, 2020

The Invisible Trauma: Childhood Emotional Neglect: Understanding what didn’t happen in childhood, and how it is causing your unhappiness today When we think of abuse and neglect, it usually brings to mind concrete examples of intentional harm through physical, sexual, or verbal abuse. But there is another common form of mistreatment that often occurs in […]

The Invisible Trauma: Childhood Emotional Neglect

August 28, 2020

The Invisible Trauma: Childhood Emotional Neglect: Understanding what didn’t happen in childhood, and how it is causing your unhappiness today

When we think of abuse and neglect, it usually brings to mind concrete examples of intentional harm through physical, sexual, or verbal abuse. But there is another common form of mistreatment that often occurs in childhood and goes largely unnoticed. When a child’s emotional needs are routinely overlooked, ignored, invalidated, or unaddressed, we call it emotional neglect.

“But I wasn’t Abused”

Many adults who are dealing with the effects of emotional neglect are hesitant to see there was a problem in the way they were raised, and even remember having good childhoods: their physical needs were met, no one overtly mistreated them, they had a loving family. Emotional Neglect can be difficult to recognize because it most often happens unintentionally. The parent was unable to meet the child’s emotional needs, whether it be the result of an addiction, mental illness, being focused on other things (work, divorce, illness), or simply not having the skills necessary to nurture the child’s emotional experience. In an emotionally neglectful environment, the child is shown their feelings are not important or are wrong. When this occurs, the child learns to detach from and ignore their own feelings, and this continues into adulthood if not addressed.

Here are common signs of Emotional Neglect:

1)You feel empty or disconnected from feelings, you are unable to identify and express feelings

2)You feel guilt or shame about your needs or feelings

3)You fear being dependent on others, and you reject offers of help

4)You do not seem to ‘know’ yourself: your likes and dislikes, your strengths and weaknesses

5)You are hard on yourself and give others more compassion than you give yourself

6)You are easily overwhelmed and discouraged

7)You have low self-esteem and are sensitive to rejection

8)You believe you are flawed; feel there is something inherently wrong with you that you cannot name

So What Can I Do About it Now?

Because emotional neglect is caused by caregivers who were not attuned to your emotions and did not acknowledge them adequately, you can start by doing this for yourself. Begin to check in with yourself throughout the day and identify how you are feeling, and why. Avoid judging or criticizing how you feel; work on accepting your emotions. Once you are able to identify, accept, and connect with your emotions, you can learn to support your own needs and communicate them to others.

This process takes time and can be significantly enhanced with the support of a mental health therapist who can help guide you in learning to meet your own emotional needs.

Sources:

-Webb, J., & Musello, C. (2019). Running on empty: Overcome your childhood emotional neglect

-https://www.psychologytoday.com/us/blog/mindful-anger/202001/9-signs-childhood-emotional-neglect-and-3-ways-heal

-Laura Gross, LMSW

Laura Gross is a fully licensed social worker who specializes in teen mental health issues. Contact her at:

lgross@marshpsychologygroup.com

Marsh Psychology Group: 248-860-2024

Filed Under: Anxiety, Depression, Issues for Women, Trauma / PTSD, Uncategorized Tagged With: Anxiety, Depression

Panic Attacks :How Can I Help?

July 17, 2020

Tips for supporting someone through a panic attack It goes without saying, having an anxiety attack is distressing for the person experiencing it. But witnessing a loved one in a state of panic can also be a very stressful event for the observer. Naturally, we want to be helpful to someone we care about when […]

Panic Attacks :How Can I Help?

July 17, 2020

Tips for supporting someone through a panic attack

It goes without saying, having an anxiety attack is distressing for the person experiencing it. But witnessing a loved one in a state of panic can also be a very stressful event for the observer. Naturally, we want to be helpful to someone we care about when they are experiencing that level of distress, and often it is difficult to know how to best provide support. Here are some tips:

1. Do your best to remain calm yourself. If you become anxious or stressed by the situation it can add to your loved one’s panic. Try breathing slowing and deeply, and concentrate on feeling relaxed.

2. Encourage the person who is panicking to breathe with you. This will likely be more difficult for them, so be patient and remain calm. Keep encouraging in a soothing voice.

3. Remind the person they are safe, and the panic attack will pass.

4. If they are able to talk, do not try to discuss the anxiety in the moment; try distracting from it instead. Talking about something positive and unrelated can help to distract the person from how they are feeling.

5. Remember, it is not your job to fix the problem or make the anxiety stop. You are there to provide support for the person experiencing the panic attack. Feeling like you need to control it will only make you anxious yourself, which will not help the other person.

6. Most importantly, every person is different, and what is considered helpful will vary depending on the person experiencing the anxiety. The best way to know what feels supportive to them is to have a discussion about it when both of you are calm. Be open to feedback so you can learn how to best support them next time.

-Laura Gross, LMSW

Laura Gross is a fully licensed social worker who specializes in teen mental health issues. Contact her at:

lgross@marshpsychologygroup.com

Marsh Psychology Group: 248-860-2024

Filed Under: Anxiety

5 Strategies to Calm Your Anxiety Quickly

July 1, 2020

When you live with an anxiety disorder, any moment can become one that creates a slow-rising panic within you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.” To make […]

5 Strategies to Calm Your Anxiety Quickly

July 1, 2020

To make matters worse, you may then begin to berate yourself for allowing the panic to get the best of you and begin to believe that all of those what-ifs are indisputable facts.

Luckily there are many powerful tools and techniques you can use to manage your anxiety effectively.

Breathe Deeply

The minute you feel a panic attack coming on, the first thing to do is stop and gain control of your breath. Deep, slow breathing sends a signal to our brains that everything is safe in our environment. Controlled breathing is one of the most powerful ways to activate your body’s relaxation response. It will take your mind and body out of “fight or flight” mode and put it instantly into a calm and relaxed state.

Accept That You are Anxious

It’s important to always remember that anxiety is “just a feeling.” And like all feelings, it can go as quickly as it came. You are having an emotional reaction to a string of thoughts. Accept your anxiety because trying to pretend it’s not happening will only make matters worse.

Let’s be clear – by accepting your anxiety, you are not resigning yourself to a life of eternal misery. You are not throwing in the towel and trying to suddenly like your anxiety. Nope. You are simply living a more mindful existence, being in the moment, and accepting whatever is in that moment with you.

Your Emotions Cannot Kill You

One of the most frightening things about a panic attack is the feeling that you are having a heart attack. But you aren’t. Your brain can and will play tricks on you, trying to get you to believe that you are in physical danger. But the truth is, you are not in physical danger. You are having an episode based on emotions and it will pass. Remind yourself of that as many times as you need to.

Question Your Thoughts

When your panic attack begins, your mind begins to throw out all sorts of outlandish ideas at you, hoping some of them stick. These thoughts are intended to keep the panic attack going.

Before you take any of these thoughts as reality and truth, question them. For instance, if your mind throws things out like, “No one here likes me. I am for sure going to screw this up. I probably left the stove on. And I’ll no doubt get stuck in bad traffic on the way home and maybe even get a flat so I will then be stranded, and on and on and on…”

Questions these ideas. Are you TRULY not liked by everyone around you? Most likely not. Are you really going to screw up? Probably not. Traffic? Well, maybe but a flat tire? Chances are no.

Always question your thoughts. You will usually find the majority aren’t very realistic or probable.

Visualize

Picture somewhere serene that brings you peace and calm. Maybe this is your grandparents’ old house or a lake you’ve visited before. Maybe it’s that fantastic beachfront condo from your last vacation. Just picture it in your mind’s eye and really put yourself there. See it, smell it, feel it. Feel how calm it feels to be in this space that is perfectly comforting and safe.

Use these techniques the next time you experience an anxiety attack. They should help you feel much calmer much sooner.

If you would like to explore treatment options for your anxiety, please get in touch with me. I’d would be more than happy to discuss how I may be able to help.

SOURCES:

Filed Under: Anxiety

How to Cope with the Stress and Anxiety Caused by COVID-19

April 4, 2020

If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]

How to Cope with the Stress and Anxiety Caused by COVID-19

April 4, 2020

Signs of Emotional Distress and 6 Ways to Cope

Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

Changes in sleep or eating patterns
Difficulty concentrating
Worsening of chronic health problems
Increased use of alcohol, tobacco or other drugs

If you are experiencing significant stress right now, here are some ways you can cope:

1. Limit Media Consumption

Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

2. Nurture Your Body and Spirit

Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

3. Tap into Your Sense of Fun

If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

4. Support Your Local Community

Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

5. Be a Role Model

Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

6. Use Your Time Constructively

For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.

SOURCES:

https://www.ucihealth.org/news/2020/03/covid-19-anxiety

https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

Filed Under: Anxiety, General

4 Things You Need to Know About Adolescent Anxiety

January 24, 2020

Anxiety is like fire: It can keep us safe and warm, or completely devastate our property and our lives. It’s good to be a little anxious at times. When walking down a deserted street at night, anxiety keeps us on alert and ready to fight or take flight should a dangerous situation arise. But for […]

4 Things You Need to Know About Adolescent Anxiety

January 24, 2020

But for many people, especially adolescents, anxiety can become the norm instead of the exception. Just walking into a classroom or being with a group of people they don’t know can become crisis situations. And, the more they experience these scary events, the more anxiety becomes a chronic condition.

Here are 4 things parents and teachers should know about adolescent anxiety.

1. Anxiety Refers to Physical Symptoms Associated with Negative Thoughts

Negative thoughts such as, “No one will like me,” or “Everyone is going to think I’m stupid” come first. These thoughts are then followed by physical symptoms such as a stomach ache, diarrhea, or shaking and shallow breathing. Young people need to learn how to not only shift their thinking (“This will feel awkward but I’ll be okay”) but also cope with the physical stress (take slow, deep breaths). This will help kids know without a doubt they can handle uncomfortable feelings instead of avoiding them.

2. Dealing with Anxiety Requires Problem Solving Skills

Life is full of uncertainties and gray areas. Parents of very young children help them navigate through these situations. But adolescents must be equipped with problem solving skills so they may tolerate uncertainty instead of avoiding it, as avoidance only makes things worse and gives anxiety more power.

3. The Adolescent Mind is More Sensitive to Environmental Stress

The adolescent mind is a jumble of chemical changes that can make any situation seem like time spent in a fun house. These hormonal changes make adolescence a particularly challenging time to cope with anxiety.

4. Anxiety is a Vicious Cycle

When young people are anxious, it’s easy for the adults around them to become anxious as a response. But, the more anxious parents and teachers are, the more controlling and inflexible they may become.

As adults, it’s important we manage our own anxiety around our kids and students so we can manage the overall situation much more effectively.

If you or a loved one is struggling with anxiety, therapy can help. If you’re interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: Anxiety

4 Ways to Reduce Anxiety on Your Coffee Break

October 29, 2019

According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many […]

4 Ways to Reduce Anxiety on Your Coffee Break

October 29, 2019

But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:

Breathe Deeply

According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?

When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.

Try Listening Meditation

One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.

Take a Walk

Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.

Don’t Drink Coffee

Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.

I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.

Filed Under: Anxiety, General

4 Ways to Deal with Social Anxiety at Work

October 16, 2019

According to the Anxiety and Depression Association of America, 15 million U.S. Americans, or 6.8% of the population, suffers from Social Anxiety Disorder (SAD). SAD, also sometimes referred to as social phobia, is an intense fear of social situations. The sufferer believes they could become humiliated and embarrass themselves somehow in front of other people. […]

4 Ways to Deal with Social Anxiety at Work

October 16, 2019

The most common social phobia is giving a public presentation. Did you know that the number 1 fear of people all around the world is public speaking and death is the second? That’s right, more people are scared to get up in front of others and speak than they are to kick the bucket!

Shyness VS SAD

People often confuse shyness with social anxiety disorder, but the two are very different. While a shy person may be a bit uneasy around others, they will generally not experience the same intense anxiety as someone with an actual social phobia. Shy people also don’t go to the extreme avoidance of social situations while those with SAD will often do anything to avoid being in a social gathering.

Symptoms of Social Anxiety Disorder

Extreme and persistent fear of one or more social or performance situations where a person is exposed to scrutiny or unfamiliar people.
Panic attacks at the mere thought of the social situation.
The person recognizes the fear as excessive or irrational but still cannot control their feelings.
The social situation is avoided at all costs.
The irrational fears affect the person’s everyday life and interferes with career and personal relationship growth.

Dealing with Social Anxiety Disorder at Work

If your social anxiety is interfering with your career goals, here are 4 ways you can deal with it:

1. Meditate

Meditation has been scientifically proven to calm a person’s nerves. By being still and focusing on your breath for just 10 minutes each day, you can learn to settle yourself in the face of anxiety and stress.

2. Focus on Performance, Not Feelings

People suffering from SAD tend to focus solely on how they feel during a social setting, not the positive things that may happen. When you focus on how well you’ve done, you start to forget about your nerves.

As an example, during your next board meeting, don’t focus on whether or not you are blushing or sweating, you can’t control that anyway. Just focus on making good eye contact with everyone in the room. When all is said and done, you will feel fantastic that you made such an accomplishment.

3. Try and Be Realistic

It’s important to be realistic in the face of your anxiety. For instance, if you’ve given speeches in the past and have done well, then it is unrealistic to tell yourself that you are “going to bomb.” Instead tell yourself, “I have done well in the past, I am very prepared and I will do a good job.”

4. Work with a Therapist

If social anxiety has stopped you from getting promotions or helping your family financially, then it’s time to get some help from a professional therapist who specializes in anxiety disorders. He or she can give you coping strategies that will help you move forward in life.

If you or someone you know is suffering with SAD and would like to explore treatment options, please get in touch with me. I’d be more than happy to discuss how I may be able to help life feel more comfortable.

Filed Under: Anxiety