Anxious about going to work in Friday's heat

[Infinity07]

I work in a public sector job, it's very demanding, fairly physical and carries the responsibility of others.
I have a long term anxiety and a panic disorder (under treatment) which work are aware of but it's not really an issue there. However, I do have certain triggers and one thing is when the weather is extra hot like it's predicted to be on Friday (33°c here in the SE). The heat really makes me panic as I get anxious about how it physically makes me feel. I have health anxiety. The older I've got, the worse I seem to experience this.

So I'm debating with my conscience whether to take Friday off work or maybe part of the day off. Work will not accept my anxiety reason regarding the weather, I just know what they're like. So I'd have to say something else.

It's only Tuesday and I'm already getting so stressed about this. Don't know what to do.

She cannot take any leave!
She's a teacher

Thing is. Everyone is going to be ridiculously hot that day. It won't solely be you that's suffering. The children, the other staff...you will all be having a tough time together. Embrace it. Joke about it. Plenty of cold water, cold flannel to mop brow in your breaks, iced drinks, fans...etc. Could you plan the lessons that day to be somewhat easier for you - an educational film or a written test...something less taxing than usual for you. Avoidance won't help anyone in the long run.

I know what you mean, OP - once you're in, you can't leave.
You may feel able to take these tips and work through it, but if it's going to be too overwhelming, call in sick, then ask for a wellbeing meeting with the Head.

@Infinity07 so basically you're conscientious, diligent and trying to too much for everyone after a rough time mental health wise? That is okay, you're only human. I know it's so hard when you're anxious but there's usually one or two people in any workplace even where management are not fantastic who are great in situations like these. Do you have any closer work colleagues that you can speak to before hand? When I've had anxiety at work before I had one particular colleague that was excellent. If you do go in could you perhaps arrange to meet them before hand and a few extra times during the day? Opening up to someone can really help. Is there any particular lesson or activity you can do that's immersive and makes the day go by more quickly? Wish you all the best OP

For all those going on about how in other countries they have siestas etc…

Well yeah because they have temperatures that at least 10 degrees hotter than ours in the UK!

Our temperatures do not justify shutting down or siestas or half day working or whatever.

People really do just need to get on with it and cope because as others poster have said we will have lots more hot days this year… whoop! 😎

I use a vest with pockets for icepacks when i need to be out in hot weather. I've never got on with hot weather. It has around four pockets for icepacks on the back and another two on front. If you have a freezer at work take a few extra to swap out.

The other thing I do is to fill a bottle or two with a drink of my liking then totally freeze it. It can take several hours to defrost and is blissfully cool to sip during that time.

Fans also help if you're in one spot long enough. And look into clothing. There are some materials that help keep you cool.

have to agree with this

Plan for the heat. Busy work. Less teacher instruction, more completing tasks for the students (with a checklist that they can work through).

Remind yourself that students are likely to feel anxious, too, and need you to steer them through - what would you need from your teacher if you were in their shoes.

But also, in teaching, turning up to work in the morning is a statement that you are fit to perform your role safely and satisfactorily. Sometimes, for whatever reason, you are not. If something goes wrong, it wouldn’t be an excuse that you were feeling hot and anxious. You have to make a professional judgement about whether you are fit to teach classes on Friday (… call your school’s Employee Assistance Programme and get counselling - this is exactly what that support is for).

@JuneJubilee

that poster will do yes because everyone suffers from anxiety - it’s part of life and part of being human.

This is the vest icepack system i got ningxiao586 Sports Cooling Vest, Summer Ice Cooling Vest for Men Women for Cycling Outdoor Activity High Temperature Sunstroke Protective Clothing amzn.eu/d/agWrMKJ

Forgot to mention this one which was also invaluable last summer. It's a fan you wear around your neck. Belts out cool air towards your face: Portable Neck Fan, ITHKY HandsFree Personal Fan Mini USB Neckband Fan Rechargeable, 360°Cooling Hanging Fan 3 Speeds Wearable Necklance Fan, Headphones Design for Outdoor Sports Indoor Office White amzn.eu/d/6dz2yyD

Saved me from many a fainting session. Some people thrive on the heat, but it always made me feel sick. Give me 'my fingers are turning blue' winters over a heat wave any day.

@piratehooker , no problem!

They sound a bit loud at first but your ears quickly learn to tune it out. The charge on mine lasts about 3.5 hours but takes less than half an hour to recharge.

I couldn't be without mine, especially at work.

@Infinity07 I feel for you. I'm not keen on that sort of heat and our office gets unbearable on hot days- to the point I can't concentrate.

Can you adapt the say to the heat? E.g. do experiments with ice, art projects with ice or water? Learn about hot countries.

Do you have access to fans? If so put ice blocks in front to create a makeshift air con. Drink loads of water. Cool your feet in a bowl of icy water at lunch. Have ice lollies ready at lunch. Take a change of clothes and wipes if you feel sweaty and horrible.

Get a paddling pool ready for your kids after school finishes and cut yourself some slack!

Think of the long 6 week summer holidays!

YABU- you need to find a coping mechanism to deal with the anxiety you are experiencing because you cannot take a day off every time it is forecast to be hot. It’s not sustainable, sensible or fair to your employer/colleagues. It’s also clearly not much fun for you,

in the short-term if you can get annual leave at short notice for this occasion, it might work for now. But then what? If you do it now, the temptation to keep doing that will be there next time. What if we have a heat wave or hot spells every so often? You could end up taking quite a few days off which might lead to formal discussion with employer or occupational health review.

@Ladybug9 i agree! I’ve only joined recently as needed support with something but have been shocked by some truly vile comments on some threads.

And if you feel that your workplace conditions are not what they should be (not sufficiently well ventilated/too hot etc)- you could approach your employer regarding your concerns, as this may help address your worries.

@LuckySantangelo35 true, anxiety is part of human nature. However, it can be quite complex, severe and chronic for some people. It can be very debilitating.

Oh bless you. I saw the title and was all ready to laugh and say, try living in Australia, I grumble when it gets to 40 on consecutive days, or won't drop below 30 at night, but this is SO different.

You are trying all the things you can to get on top of your mental health problems, you have very small children, and you're in a class room environment everyday. Horrible!

It's all very well saying it could be worse, or what about every other day, but this is a new combination of factors for you, so you haven't had to face precisely this before.

If you have an hour between now and Friday, have a browse online, and in Boots. Make yourself a plan. Maybe ask on here for hot flush advice as it feels very similar.

My own tips include:

• Having 2 separate water bottles, and use one for hydrolyte/ electrolyte type drinks.
• a face spray, either just evian etc or something like this rosey rain
• throat sweets that have menthol or peppermint in them are really good. Not only do they feeling cooling, but it distracts the brain from the panic
• small insulated bag with ice pack and wet flannel in it, for wiping over your arms and legs whenever you can.

Obviously you can't do this in front of the class, but a few seconds at the beginning of each class might help.

Finally, if you can afford it, a very blasty fan on your desk, and stay right next to it as often as possible!

Also, just take it half an hour at a time.

I'm sorry, it's miserable, I do see that you're stuck. Good luck.

I haven’t rtft but I just wanted to say I get it OP. I wondered whether you were a teacher.

My job involved (I’m not doing it at the moment) high stress, few breaks and lots of standing up in non air conditioned public buildings in the spotlight doing mentally strenuous stuff, with a fair bit of physical toing and froing thrown in. So a few similarities with your job. Also no last minute time off. Oh and quite a strict ‘uniform’ so you couldn’t just wear something summery. A recipe for total misery in hot weather. So although I don’t have the answers I do sympathise.

Go to work. It will be fine.

and seek treatment for your HA. It’s not fun, but you can overcome it

@Infinity07

yeah if you let it! The best way to tackle anxiety is to just do it! And then you get to see that you are more powerful than than the anxious feelings and you don’t need to be ruled by it

Another teacher here! I can sympathise with how you’re feeling. The thermometer in my classroom was at 27 today…and that was only in today’s moderate warmth. In my experience my classroom full of 36 pupils for most lessons with windows that open two inches will be at about 33 degrees by Friday.

Yes, it’s horrible
Yes, the amount of people in the room make it sticky and clammy
Yes, it’s uncomfortable to work in…not just for the teacher but the pupils too!

As you’ve said, you’ve done this before so you can do it again. You just need to plan and prepare properly.

I’m currently in the third trimester of my second pregnancy (so 2nd time of working in these conditions whilst pregnant).

Here are the things I plan to make the day a little easier:
I’ve already informed my line manager that I’ll probably be wearing flip flops (against dress code) as my feet are already swollen and will almost certainly get worse. Do you have some good footwear that you can wear? I find that if you can keep your feet cool, it helps to regulate your temperature.

The office in my block is the only air conditioned room…I will be popping in there in between every lesson so I have have a couple of minutes of coolness to try to regulate my temperature.

The windows in my room and corridor will be open (albeit only the little bit that they do open) from the minute I arrive in school and I will have my door open to keep the airflow going.

I will have freeze a couple of bottles of water on Thursday night to take with me to get through the morning.

I’ve planned tasks that are less energetic/involved than I usually would.

Make sure you have your favourite tipple chilled in the fridge for when you’re home and perhaps some ice cream or lollies in the freezer to reward yourself when you’re home!

It can feel challenging but there are professions that have it worse! I remember working in a bakery when I was much younger with a none negotiable long sleeved uniform in these temperatures! I’d take my classroom that I moan about over that any day!!!

So many xposts, sorry!

I’m actually scheduled off, thankfully because I work in a 4x4 box with no air supply or no air conditioning. However the workload this week is heavier and I know I’m going to get asked to work... it will be a firm no from me. I don’t do well in heat. I’m quite happy when the weather sticks to 19/20.
ive also got a semi excuse as my mum has an appointment and she usually takes dc to school on mornings I work. Luckily I have a great manager and he doesn’t get upset when I have to say no.

that poster will do yes because everyone suffers from anxiety - it’s part of life and part of being human

Everyone does not suffer from anxiety, it's a medical condition.

At some time most humans will be anxious. Quite different.