I"m in quite a high powered position and it's been really tough to learn coping strategies on the fly to be honest without it affecting peoples opinion of me/ my job. I've done it though, miraculously.
My main one is that when I feel myself tensing and beginning to feel that 'dark cloud descending' feeling, I go somewhere quiet for 5 minutes, close my eyes and think the following:
- "What's the root?" - this is where I'll look for the actual thing that's causing the anxiety to trigger off. So for example recently I had some good feedback from my CEO about a presentation I did. My anxiety triggered because his compliment in my head meant he was surprised I'd done well and I thought I'd only done ok, so to me it meant he thought I was so rubbish usually that my mediocre performance that day stood out. This is quite clearly irrational, but at the time it was completely normal to me.
- Once you've got the root, imagine how you on your best day would have reacted to this. If you cant picture yourself on your best day, do the same thing but with someone you admire.
- If how your best day self would react is different to how you're feeling right now, it's your anxiety reacting and not you.
- Once you know it's the anxiety, it's easy because you KNOW your feelings about the situation are fight or flight and not rational. From there, it's 'this too shall pass' and 'this is anxiety, it's illness not madness' and 'chin up chicken'.
Sometimes, step 2 doesnt do it for me and in that case, I take the situation to the extreme. So for example, if something has happened like I've done something wrong on a piece of work, I imagine what's the very worst thing that can happen. I then take that to the extreme. It always has to end in your untimely death. Example:
I miscalculated something that went to a client
I emailed them to correct myself
They emailed back, absolutely furious and contact my boss
My boss is furious and fires me on the spot
I go home and she black lists me with all other employers in the area
I can't find work
I lose our house
I end up on the streets
I turn to drugs
I die of an overdose aged 28 in a layby on the M6.
Then, I look back at my imagined scenario and check all the bits I have control over, and all the bits that are likely/ unlikley. EG: Is it likely the client will be at all upset if I correct a genuine mistake as soon as I realise I've made it? Probably not. Will they contact my boss? Almost certainly not. Would my boss be mad anyway considering I corrected it? Absolutely not. Would she fire me? She can't, I'm not in breach of contract and I've done nothing wrong that can't be fixed. Am I likely to get involved with drugs? No.
Bit by bit you can dismantle your fear and it works for me to calm me down. I prefer the first method but this is a good backup :)