INTHEBLACK Mental Health 2021 - Magazine - Page 17
OPEN VIDEO IN A NEW WINDOW
PRACTISE “CONSTRUCTIVE WORRYING”
When we are worried about something, it
tends to play like a song in the back of our
head on a loop, Babbar says.
She recommends setting aside a dedicated
block of time to think about your concerns
productively and purposefully, to identify
the issues and possible solutions. Having a
recurring session at the same time each day or
each week can help train your brain – you know
that a regular opportunity to think through
your worries exists, which leaves you to be
more present and calm for the rest of the day.
Writing out your concerns can also help you
identify patterns and process your feelings.
GIVE YOUR MIND A WORKOUT
Just as your body benefits from working out,
your brain also needs regular exercise, Babbar
says. “Cognitive fitness” optimises our memory,
focus, ability to reason, respond empathically
to people and feel calm, she says.
Cognitive exercises include mindfulness
meditation and deep breathing exercises.
Such practices are “backed by a wealth of
clinical evidence” and “can literally be done
in three minutes at your desk”, Babbar says.
VISUALISE THE BEST OUTCOME
Experiencing a few “butterflies” before an
exam, presentation, job interview or important
meeting is normal. However, if you are
worrying obsessively, try visualising the best
possible outcome, Babbar suggests.
“Imagine yourself being able to deliver
a fantastic presentation, answering every
question and coming out of it with a smile on
your face,” she says. “Then, it is more likely that
your brain is going to accept that outcome.”
SHIFT YOUR FOCUS TO YOUR AUDIENCE
Canters says a lot of fear around public
speaking results from our tendency to focus on
our performance. Our typical self-talk is that we
need to be perfect, interesting, funny and liked
by our audience – which puts pressure on us.
Whether you are speaking to one person
or 300, shift the focus to your audience and
the importance of what you want to share
with them, she suggests.
SEEK POSITIVE FEEDBACK
Low self-worth often feeds work-related
anxiety. “It’s important to understand your
unique value, Canters says. To boost your
sense of self-worth, Canters recommends
asking three trusted colleagues to name one
thing you do well and why that is important
to them.
GET COMFORTABLE WITH ANXIETY
Anxiety is a normal reaction to stressful
situations, so it is more important to learn
how to manage it, rather than trying to
eliminate it completely, which is impossible.
Rather than viewing anxiety as a monster
that overwhelms you, imagine it as an annoying
but cute little bird on your shoulder, trying –
ineffectively – to help you, Canters suggests.
SKILL UP
As we progress in our careers and gain
more responsibility in the workplace, skills
such as communication, leadership and
public speaking become increasingly more
important, Canters says. “Yet, no one’s ever
taught us how to do this well.”
Shed the unhelpful belief that brilliant
communicators are born, not made. “It’s a
skill, just like any other skill that you can
learn with the right knowledge and practice,”
she says.
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