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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 9 of 9. This is the beginning of the thread.
Posted by c on December 30, 2000, at 10:01:00
HI-How do you all cope with work related anxiety? If you know the cause of your anxiety does that differ from GAD? IF anxiety is caused by a specific factor such as work, do you still you anti-anxiety meds? No I can't quit the job right now so that won't help. I have been talking 20 mg Celexa for 3 weeks but have some anxiety still. c
Posted by judy1 on December 30, 2000, at 18:53:43
In reply to work related anxiety, posted by c on December 30, 2000, at 10:01:00
So you are absolutely sure your anxiety is totally worked related? If you have an anxiety disorder, work could just be the trigger that brought the symptoms on. I have seen a specialist in panic disorder who feels AD's just worsens anxiety, he prefers CBT first and if that doesn't work xanax for instant relief and therapy as an adjunct. If you absolutely cannot quit your job, have your shrink write a letter requesting accomodations for your illness- shorter work hours, if it's certain people that affect you, maybe a different office or area, that type of thing. My last job triggered full blown panic attacks, agoraphobia, and depression. I landed up on disability, but I had a pre-existing mood and panic disorder. I wish you all the best- Judy
Posted by r.anne on December 30, 2000, at 19:04:20
In reply to work related anxiety, posted by c on December 30, 2000, at 10:01:00
Article: Inhale and Exhale.....
Posted by R.Anne on December 12, 2000, at 16:07:50I'm having a particularly slow afternoon and thought I'd post this article that I found in my local paper's career section for anyone interested:
Title: Inhale and exhale to maintain that sense of calm within the workplaceIs an ever-increasing amount of on-the-job stress leaving you worn out and rundown? Even unkind careers can be tamed by learning how to embrace calm.
According to Paul Wilson, author of "Calm at Work," managing stress is as simple as actively choosing to be calmer, then folowing through with a few techniques aimed at achieving a more relaxed state.
For starters, don't forget to breathe. "The single most important skill in learning to relax is learning how to breathe properly," Wilson writes. "Master your breathing and you'll be able to find calm sanctuary in even the most stressful work environment."
To breathe for relaxation, he suggests breathing deeply, using the bottom part of your lungs. Take air in through your nostrils and expel air through your mouth. Also, breathe slowly, at about six to eight breaths per minute.
To relax, breathing requires more concentration than just deep, long breaths, Wilson adds. Listen to and concentrate on the sound of your breath as you inhale and exhale. By concentrating on your breathing by listening, you will be able to block out even the noisiest conditions and begin to feel a relaxed state.
Wilson recommends breathing in this manner for at least 60 seconds, while maintaining good posture.
It's only a game
The simplest way to reduce your workplace stress is to have fun while you're there. Sure, it doesn't sound easy, with the serious nature of most jobs looming over workers, but, according to Wilson, it's hard to feel stressed when you're having fun.
He suggests playing games with yourself while working. "Find the humorous, entertaining or even ridiculous sides of everything that goes on at your workplace and everything you do."
For example, when a pompous executive throws his weight around, imagine him as a puffed-up baboon and smile, Wilson offers. "Or, turn a mindless and repetitive task into a mini-competition with yourself.
"By falling into habits or patterns, we cultivate stress, and stress problems have a habit of becoming habitual. You can break that habit by purposely stepping outside your routine."
Another great way to mix your day up is to take a walk, according to Wilson. "Walking in a visually pleasing, oxygen-rich environment bas an immediate and measurable effect on your stress levels."
Spend 30 minutes during your lunch break walking through a park or similar area that's near your work. "Go there for a stroll," Wilson says, "Not a workout, not a fact-finding mission----just a stroll."
The sensual assault
Would you believe that a sense of calm could be achieved simply through your senses? According to Wilson, relaxing music, lingering aromas and proper food can drastically reduce your stress level.
Music can cause a variety of psychological changes in a listener in areas such as heartbeat, breathing rhythm, blood pressure, immune response and brain-wave activity.
To use this to your advantage, play calming music in your workplace (at the lowest possible volume, so it's not a distraction). Try classical music, like Chopin or Debussy, or contemporary pieces with no lyrics, but skip elevator music.
Instead of coffee or tea with caffeine, which increases tension and promotes unrest, he suggests drinking herbal tea, water, decaffeinated coffee or hot water with lemon.
Cookies, chips an other processed foods contain refined sugar and flour or saturated animal fats, which will depress you and drain your energy. Instead of heading to the vending machine, try snacking on fresh fruits, nuts, raw vegetables or whole-meal bread, which have calming or other healthful benefits.
Posted by c on December 30, 2000, at 20:25:14
In reply to Re: work related anxiety, posted by judy1 on December 30, 2000, at 18:53:43
Judy
What does CBT stand for? c
Posted by judy1 on December 30, 2000, at 23:46:49
In reply to Re: work related anxiety, posted by c on December 30, 2000, at 20:25:14
Hi,
Cognitive Behavioral Therapy- just learning techniques to handle in your case stress, usually takes about a dozen sessions (rather than in-depth analysis) and is usually pretty helpful. If you do have a biologically based disorder drugs will help too, but some people do great just with the therapy. Good luck!
Posted by tina on January 3, 2001, at 22:49:25
In reply to Re: work related anxiety » c, posted by judy1 on December 30, 2000, at 23:46:49
I have serious work related anxiety but I also have panic disorder. I haven't been able to get any help with ir or stop in in the past 13 years which is how long I've had it. I just run outside when i have an attack or try to think about something else. Distraction is a powerful anti panic remedy for me and when all that fails, I medicate medicate medicate. benzos are still my best friends.
best of luck though. if you find anything that's helpful, I'd love to know.
take care,
Tina> Hi,
> Cognitive Behavioral Therapy- just learning techniques to handle in your case stress, usually takes about a dozen sessions (rather than in-depth analysis) and is usually pretty helpful. If you do have a biologically based disorder drugs will help too, but some people do great just with the therapy. Good luck!
Posted by judy1 on January 3, 2001, at 23:17:42
In reply to Re: work related anxiety, posted by tina on January 3, 2001, at 22:49:25
Hi Tina,
Even though benzos are my best friend too, I did benefit some from CBT. I did breathing exercises and learned to recognize certain cues so I could reframe my thoughts. Basically though, most of my panic attacks occur at night and I awaken terrorized and CBT is useless. Since yours sounds like it is triggered by work, you might want to call some psychs and see if they offer this type of therapy. Take care- Judy
Posted by tina on January 4, 2001, at 9:20:50
In reply to Re: work related anxiety » tina, posted by judy1 on January 3, 2001, at 23:17:42
Hey judy,
I have work related anxiety but I get panic attacks at night too. They're the worst. I've tried CBT but I'm such a damned negative person, it just doesn't do any good. I'm just living with it now as part of my personality and not caring much about anything at all. I'm done with therapy and medications except my benzos. I'm embracing the hell that is me!
Thanks though for the advice
Take care
Tina> Hi Tina,
> Even though benzos are my best friend too, I did benefit some from CBT. I did breathing exercises and learned to recognize certain cues so I could reframe my thoughts. Basically though, most of my panic attacks occur at night and I awaken terrorized and CBT is useless. Since yours sounds like it is triggered by work, you might want to call some psychs and see if they offer this type of therapy. Take care- Judy
Posted by Neal on January 4, 2001, at 12:36:07
In reply to work related anxiety, posted by c on December 30, 2000, at 10:01:00
You may have Social Anxiety, that is, because you have to deal with people at work, this might be the cause of your anxiety. For this, I have found relief from Klonopin and the herb Kava Kava. Of course, some AD's are helpful too.
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