PSYCH 101 – Anxiety
This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.
Experiencing occasional anxiety is normal. However, if your feelings of anxiety are extreme, last for an extended period or interfere with your daily life, you may have an anxiety disorder. People with anxiety disorders frequently experience intense, excessive and persistent worry and fear about everyday situations.
Although often used interchangeably, anxiety is not the same as fear. According to the American Psychological Association (APA), anxiety is a future-oriented, long-acting response broadly focused on a diffuse threat. At the same time, fear is an appropriate, present-oriented and short-lived response to an identifiable and specific threat.
Keep in mind that anxiety also is not interchangeable with stress. Both are emotional responses, but stress is generally caused by an external trigger (e.g., a work deadline, conflict or chronic illness). These terms are often confused since anxiety leads to similar symptoms.
The National Institute of Mental Health estimates that 31% of Americans will experience an anxiety disorder during their lifetimes. There are several types of anxiety disorders, and having more than one simultaneously is possible. When excessive anxiousness lasts more than six months, it is then considered and treated as an anxiety disorder.
Here are some of the most common anxiety disorders:
- Generalized anxiety disorder (GAD) includes persistent and excessive anxiety and worry about activities or events that are often ordinary or routine. These stressful feelings can jump from topic to topic, occurring most days. GAD is diagnosed when a person worries excessively about various everyday problems for at least six months. Physical symptoms accompanying this condition include fatigue, headaches, irritability, nausea, frequent urination and hot flashes.
- Panic disorder involves repeated attacks of terror, known as panic attacks, usually accompanied by a pounding heart, sweating, dizziness and weakness. During these attacks, a person may flush or feel chilled, their hands may tingle or feel numb, and nausea or chest pain may occur. Panic attacks usually produce a sense of unreality, a feeling of impending doom or a fear of losing control. They can occur at any time, even during sleep. Some people who experience panic attacks become so fearful that they refuse to leave home. When the condition progresses this far, it is called agoraphobia—a fear of open spaces.
- Social anxiety disorder is diagnosed when individuals become overwhelmingly anxious and excessively self-conscious in everyday social situations. People with this phobia have an intense, persistent and chronic fear of being watched and judged by others and doing things that will embarrass them. They may worry for days or even weeks before a dreaded situation. Many individuals with social phobia realize that their fear is unwarranted but are still unable to overcome it.
- A specific phobia is an intense and irrational fear of something that poses little or no threat, such as heights, escalators, dogs, spiders, closed-in places or water. Similar to social anxiety disorder, individuals understand these fears are irrational, but feel powerless to stop them. The causes of specific phobias are not well-understood, but symptoms usually appear in childhood or adolescence and continue into adulthood.
The causes of anxiety disorders aren’t fully understood. For example, life experiences can trigger anxiety disorders in people already prone to anxiety. Inherited traits may increase a person’s chance of developing an anxiety disorder or anxiety could result from a medical condition that needs treatment. The APA notes that women are more likely to experience anxiety disorders than men.
In general, anxiety disorders are treated with medication, therapy or both. Before treatment begins, a doctor must conduct a careful diagnostic evaluation to determine whether an anxiety disorder or a physical problem causes a person’s symptoms. Sometimes alcoholism, depression or other coexisting conditions strongly affect an individual, and treating their anxiety disorder must wait until those conditions are controlled. Those with anxiety disorders usually try several different treatments or combinations of treatments before finding the one that works for them.
Anxiety looks and feels different for everyone, so it’s important to understand how anxiety can present itself. Common symptoms of anxiety include the following:
- Anxious thoughts that are difficult to control
- Fatigue
- Irritability
- Restlessness
- Sleep problems, such as difficulty falling or staying asleep
- Trouble concentrating
- Unexplained aches and pains
Anxiety may not go away on its own and can worsen if left untreated. Many people will experience an anxiety disorder at some point in their lives, and, fortunately, they are very treatable. If you feel like you’re worrying too much and these feelings are interfering with your work, relationships or other aspects of your life, contact your doctor or a mental health professional.
- Published in Blog
Combating Imposter Syndrome
This article is from RISQ Consulting’s Zywave client portal, a resource available to all RISQ Consulting clients. Please contact your Benefits Consultant or Account Executive for more information or for help setting up your own login.
Imposter syndrome is a feeling of self-doubt that affects how workers view their abilities and qualifications when they don’t think they belong or deserve their job. It can affect an employee’s work by impairing job performance, contributing to burnout and reducing overall job satisfaction.
In fact, according to the International Journal of Behavioral Science, around 70% of the population has experienced imposter syndrome at least once.
With an increase in remote work environments, imposter syndrome has worsened due to a lack of in-person interaction. Face-to-face interactions can provide feedback through body language, which employees lack when working from home. When working from home, workers can also become distracted by things such as pets and children. Furthermore, these distractions can increase stress and anxiety, contributing to self-critical feelings about job performance.
All of those factors can negatively impact your well-being as an employee. Consider these strategies to help combat imposter syndrome, including when working from home:
- Let negative thoughts come and go. Negative feelings towards yourself are common. To combat the anxiety associated with them, it can be helpful to recognize them and avoid giving them further thought. Avoid being too hard on yourself.
- Get together with co-workers. If there are in-person events at your workplace, consider attending them to interact face-to-face with co-workers. You could also consider scheduling a working lunch or post-work happy hour with a co-worker.
- Talk about your experience. Sharing about your experience with imposter syndrome can help both you and those you work with feel less alone. Share your advice with co-workers to help spread knowledge and awareness.
- Practice positive self-talk. Practicing affirmations and writing down the facts can weed out the false accusations in your head. Write down the positive ways you contribute to your workplace so you can recognize your accomplishments.
- Have self-compassion. Perfection is not possible. When you’re experiencing negative thoughts, it’s essential to be kind to yourself. It’s also important to recognize that you were hired for your role for a reason.
You don’t have to combat imposter syndrome alone. Working remotely can foster feelings of isolation, but imposter syndrome affects millions of workers each year; therefore, it’s important to know you’re not the only one affected. Knowing how to combat it can help you and those you work with.
Prioritizing Your Well-being
In recent years, there has been a shift to organizations allowing employees to work remotely. This remote work option has given employees more time to focus on their well-being. While remote work can help improve overall job satisfaction, it can also have some adverse effects. Some aspects of remote work can negatively impact your mental health and, as a result, affect your physical well-being and job performance.
According to recent research from Zippia:
- Almost half (40%) of remote workers say that struggling to unplug at the end of the workday is their biggest challenge.
- Half (50%) of remote workers feel lonely at least once per week.
Driven in part by this social isolation, remote employees have started to shift towards prioritizing their well-being. With the increase in employees working from home, there has started to be a more significant focus on using extra time that was previously for commuting on other nonwork-related tasks. Some of these activities include extra sleep, leisure activities and home projects.
As a result, focusing some attention on your well-being will improve not only your physical and mental state but also your work experience. To prioritize your well-being, consider trying some of these strategies while working remotely:
- Connect with co-workers. Connecting with others is important when working remotely to combat feelings of isolation. Make time to connect throughout the week by planning meet-ups such as post-work walks or lunches.
- Exercise for 30 minutes daily. Exercise can help boost your mood and improve your overall well-being. Some typical workouts include yoga, biking, walking and stretching.
- Schedule regular breaks. Take breaks throughout your day to help prevent daily burnout. Small breaks in your workday could include taking a short walk or making a snack.
- Create a designated work space. When working in a remote environment, it’s important to have a space designated for work. This space should be somewhere you feel productive, such as a desk. Spaces like your bedroom or couch are associated with relaxation, so they may not be the best locations to be productive during the day.
If you’re a remote or hybrid employee, consider trying some of these tips to help prioritize your physical and mental health.
Every workplace is different, so consider how prioritizing your well-being can fit into your schedule. You could also reach out to your manager or co-workers to discuss prioritizing your well-being.
- Published in Blog
Cognitive Behavioral Therapy
By Madasin Jennings, Account Specialist
Like most people during some point in their life, I struggle to cope with my stress and anxiety. I have spent countless hours scouring the internet for tools that can help me understand and change my anxious thoughts and behaviors into more positive ones. During this search, I happened to stumble upon a Cognitive Behavioral Therapy (CBT) based book written by therapists, The Anti-Anxiety Notebook. If you struggle with stress and anxiety and haven’t worked through this book yet, I highly recommend it.
In the introduction, the authors make a very good point about how a lot of research and tools have been developed and published about what causes stress and anxiety and how we can manage it, but these tools were never developed and marketed in a way that are easily accessible by the public. While these authors have already created a notebook tool utilizing Cognitive Behavioral Therapy, my curiosity had been peaked so I hit up my old friend, Google, to look up the scientific evidence surrounding CBT.
Cognitive Behavioral Therapy has several core principles but the one I find most interesting is that it can be used to teach people to identify, evaluate, and respond to their stress and anxiety, to change their thinking, mood, and behavior. I am especially drawn to this because this method allows an individual to develop a self-regard that is extended to include a regard for others. By understanding that your thoughts and feelings are not determined by a situation, but by your perception of a situation, you can begin to identify and analyze your thought patterns. This will lead you to change the way you think about a situation, and in time, change your behavior toward the stimulus.
Cognitive Behavior Therapy is by no means an overnight fix and may not work for everyone. However, if applied correctly, it can help many people suffering from a range of problems, including but not limited to depression, anxiety disorders, alcohol and drug use problems, marital issues, eating disorders, and even some mental illnesses. The application for CBT seems endless, mainly because these techniques are so universal but can easily be molded to fit the specific needs of an individual’s diagnosis.
I am now looking forward to my personal journey with Cognitive Behavioral Therapy, as I work through The Anti-Anxiety Notebook… and who knows, maybe another CBT blog post is in our future!
- Published in Blog