WCEU 2018 - Easing the anxious mind - dealing with anxiety in the workplace

Transcript

1. Easing the anxious mind: Dealing with anxiety in 
 the workplace Laura Nelson - Marketing Manager, cat stalker & very anxious person @Laura_Nelson_
2. Marketing Manager at Pragmatic @pragmaticweb WordCamp Brighton 2018 lead organiser
 @WordCampBTN
3. What is anxiety? @Laura_Nelson_
4. “You know when you’re leaning back on a chair and you lean a little too far back, and you anticipate going down and you’re scared? Yeah, that. But you never actually go down.” @Laura_Nelson_
5. Numbness and tingling / dizziness / chest pain / headaches / neck tension / stomach upset / pulsing in the ear / burning skin / fear of impending doom / nausea / shortness of breath / dry mouth / shooting pains in the face / heart palpitations / weakness in legs / feeling like you are going crazy / inability to rest / sleep problems / racing heart / intense feeling of doom and gloom / light headedness / sweating / trembling / feeling like you are about to lose control / feeling overwhelmed / sudden and strong urge to escape / heightened fear and apprehension / increased stimulations / pins and needles / throat tightness / muscle weakness / super sensitive senses and nerves / persistent worry / panic attacks / body aches / body shakes / increase or decrease in temperature / itchy skin / chronic fatigue & exhaustion / clumsiness / cold chills / craving sugar / difficulty speaking / falling dropping sensation / feeling faint / hyperactivity / ushed face / frequent urination / hair loss / racing thoughts / excessive yawning / depression
 / blurred vision / ringing in the ears / difficulty concentrating / electric shock feeling / fear of 
 losing control / flu-like symptoms / depression / dramatic mood swings / emotionally blunted 
 / frustration / irritability / over eating / under eating / difficulty swallowing / dry mouth / constant lump in the throat / depersonalisation / teeth grinding / self harm / brain fog
6. @Laura_Nelson_
7. Image credit: Jessie Cave @Laura_Nelson_
8. How you can help yourself. @Laura_Nelson_
9. 1. Keep a worry diary A journal in which you log all your worries (in real time!) and give them each a rating from 
 1 - 10 depending on how anxious it makes you feel. @Laura_Nelson_
10. TRAVELLING BY TRAIN 8/10 What if it’s busy and I can’t get on
 the train? Or if I do, I can’t get a seat and I 
 have to stand and be uncomfortable for
 the whole journey? Or what if I have to sit next to a
 stranger and they smell bad, or they 
 accidentally touch me? What if I’m late and miss the train I 
 need to get? What if the train is delayed en route
 and I’m late to my meeting? @Laura_Nelson_
11. Exhausting, right?
12. TRAVELLING BY TRAIN: THINGS THAT HELP Get an earlier train Travel during off-peak times Get a 1st class ticket Check what resources my local travel service offers @Laura_Nelson_
13. @Laura_Nelson_
14. 2. Make plans and stick to 
 a routine Try to stick to a routine at work and at home. Schedule regular tasks by blocking out your calendar. Give your brain set times it’s allowed to think about stuff. @Laura_Nelson_
15. 3. Talk 
 about it It can be hard at first. But it’s so worth it. @Laura_Nelson_
16. You are not alone. @Laura_Nelson_
17. 60 million people in the EU are affected by anxiety every year* *That’s loads. Image credit: DocAc (Flickr)
18. 4. Be kind to yourself You are awesome. Give yourself a break. @Laura_Nelson_
19. How your employer can help you. @Laura_Nelson_
20. @Laura_Nelson_ “Under the equality act 2010, there is legal duty on employers to make reasonable adjustments for employees with a disability*.” 
 - Mind *you have a disability if you have an impairment that is either 
 physical or mental and the impairment has a substantial, adverse and long term effect on your normal daily activities.
21. @Laura_Nelson_ … what’s a reasonable adjustment?
22. 1. Flexible working 9 - 5 doesn’t work for everyone. A slight change can make a big difference. Sometimes the office is just too much. Giving someone the option to work from home may prevent the person from having to take a sick day. @Laura_Nelson_
23. 2. Keep a nice working environment Give your employee the option to move desks if their working environment isn’t right for them. @Laura_Nelson_
24. 3. Promote a healthy work-life balance Don’t put pressure on people to put in extra hours. Say no when you need to. Be assertive. Your health is the most important thing. @Laura_Nelson_
25. 4. Listen Take the time to listen and make reasonable adjustments. Don’t trivialise issues. @Laura_Nelson_
26. Some really good resources Mind - mental health charity WorryWatch - a worry diary app Headspace - a meditation app Mental health ‘first aid’ training EU: European Union Agency for Fundamental Rights US: Anxiety & Depression Association of America @Laura_Nelson_
27. Thanks! Any questions? Image credit: Beth Evans @Laura_Nelson_