How to avoid anxiety at work

 

Anxiety at work impacts more than 40 million people in the US alone.

Anxiety isn’t just a momentary freakout but something that can (and does) influence every thought, eventually leading to self defeating actions.

Here are four of the most common work related anxiety problems and how to resolve them;

1.Fear of public speaking

This is a big one, impacting the majority of workers out there. It can lead to people turning down jobs with elements of public speaking – ruining their own advancement – instead of dealing with their fear. Fear of public speaking typically involves excessive sweating, increased heart rate and muscle tension just before a public speaking slot. The best way to overcome this is through increasing your knowledge on public speaking – read books, watch videos and familiarise yourself with the topic. If your fear of public speaking is severe, seeking medical treatment may be your best bet. Therapy and/or medication can help you overcome your fear.

2.Feeling like a fraud

We’ve all had those days. You make a mistake at work, you get negative feedback from your boss and you think the world is over.

You feel like a failure. You feel like you’ll never be good enough.

Snap out of it! Resilience is everything are you really going to allow a minor set back ruin your own self worth? Low self-worth can kill your career, not to mention your salary. Be conscious of your self-talk. If you’re constantly telling yourself that you’re a failure, you’re bound to fail. Typically our fear of not being good enough is totally unfounded.

The first step to overcoming this type of anxiety is acknowledging it. Take a moment to self-reflect. Are you letting your inner talk grind you down?

3.Receiving criticism

Don’t get defensive around criticism instead be objective and gracious. You can’t expect to be perfect and criticism is entirely constructive to your development. Take time to process everything before addressing it – ensure above all you have a logical instead of emotional reaction.

4. Fear of asking questions

Instead of helping your learning, you actively hinder yourself, when you are too afraid of looking stupid by asking questions.

If you are so worried about asking a stupid question, write it down first and see if you can figure out the answer on your own – if not – then speak up and don’t be afraid to help yourself. If you are asking a superior it can be a great networking leverage and point of discussion that you can build a rapport from.

How to train your brain to learn faster

 

Knowledge is power.

In todays world, innovation and quickly embracing new trends, is the difference between you and your competitors.

Training your brain allows you to;

  • Avoid embarrassing scenarios “what was his/her name?”
  • Absorb and retain new information more rapidly
  • Avoid diseases as you get older such as Alzheimer’s

How to train your brain

1.Memory training techniques

Twyla Tharp renowned choreographer and author of The Creative Habit explains how she, daily, watches one of her performances, and tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down. Most people struggle to remember more than three sequences.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies. Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

2. Repetition

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new.

“Hi, my name is Craig”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you Craig.” Got it? This type of repetition engages the memory part of your brain, encouraging you to absorb the information, instead of just forget it.

3. Habitually learn new things

By doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

The act of learning strengthens neural pathways so in theory the more you learn, the more you master the act of learning.

For example, learning a new language exposes your brain to a different way of thinking, and different way of expressing yourself. It’s like learning a new code and your brain loves it!

You can even  take it step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s.

4. Use a brain training program

Enter the internet. We have a wealth of knowledge at our finger tips.

Need to learn a new language use Duolingo. 

Need to train your brain, use a highly recommended and scientifically proven brain training program such as BrainHQ.

5. Exercise

Excercise does not just work your body; it also improves the fitness of your brain.

Briefly exercising for just 20 minutes facilitates information processing and memory functions.

Exercise directly supports your brain to create new neural connections faster. You will learn faster, your alertness level will increase, and you get all that just by moving your body.

6. Network

Talking with others enables you to clarify your own thought processes.

When another person explains information to you, they often expose how they processed this information.

Extroverts have a significant advantage through their love of communication because, inadvertently, they are learning about others’ thought processes.

 

 

Asses your leadership impact with these simple questions.

 

Impact is the most important measure of leadership. How are you changing your organisation? Where are you taking your people?

Here are three questions you need to habitually ask yourself, to asses the impact of your leadership.

How are you making things better for your organisation?

Alignment with strategic intentions in crucial to leadership. When one arm of an organisation is out of sync it impacts the long-term progress of the organisation. Savvy leaders always ensure alignment by ensuring there is clarity amongst individual roles with all those roles clearly pointing to an overriding objective.

How are you making things better for the people in your organisation?

If you can’t manage, you can’t lead. Period. Effective managers operate with upmost clarity. They set clear goals and help people to achieve them. They create an environment that is supportive – a community – not a dictatorship creates the best results from people.

How can you increase your impact?

This question cuts to the heart of the leadership role. How can you improve yourself? What can you do to make your reach even wider? Most importantly, a question that is often overlooked by leaders who are busy concentrating on everybody else – are you considering how you will be remembered? Not because you want the glory but because you want to leave a legacy for your organisation. What will your legacy look like? This thought process should pave your leadership path.

Mentorship

Last but not least, do you have a mentor? If you want to expand your current remits how can you expect to do that on your own? You need to reach outside of your box with an expert, someone relevant to your organisation. Remember, mentoring is an effective tool for shaping organisational culture and closing engagement and generational gaps so, you need someone with a strong idea of whom you are leading. Select who you want to learn from carefully and make sure you include their mentorship advice in your self-development.

Our community determines our success.

 

Economist Enrico Moretti in his book, The New Geography of Jobs, discusses how our community determines our success. “Being around smart people makes us smarter and more innovative,” he says. “When you are in the business of creating new products, ideas, or technologies, you need to be within a community of people, who are in your field,” Moretti told an interviewer. You have to follow the action, to get to your dream.

Just look at some of the most creative and successful people in existence – authors J.R.R. Tolkien, C.S. Lewis, and others emerged from their friendship and community of writers, in Oxford. They were far more imaginative and powerful together, than they were on their own.

Some of the best tech start-ups, apps (such as Facebook), all began from a conversation between, at least, two people in a city they happened to both be in. Why? Because ideas don’t just fall out of the sky, they are usually the product of conversations. How to find these people? Join a like-minded community.

When we are around the right people, we make better, more useful connections between thoughts and generate new and creative ideas.

If you want to follow the dream you have to follow the action“.

If you’re serious about chasing your goals here are three reasons why the right community will help you to achieve it;

1.The conversations

Having a face to face conversation with someone who is an expert in your field, or simply comes at it from a different angle, can recharge your mind and spark new ideas, in unimaginable ways. It can force you to ask questions you hadn’t thought of, it can also help to support or undermine a potential idea. Whatever the outcome, you can be sure conversations with the right people have huge value.

2. The connections

If you live in the right place, surrounded by people with similar objectives you have an increased chance of finding what you need, through mutually beneficial relationships to achieve your goal. Period.

3. The atmosphere

Our environment is conductive to our creativity. If we are in a “hub”, for our field of work, we are more driven, determined and inspired to do the work that makes us happy. You can obviously work in a different environment but it won’t have the same feel or effect on your productivity. Why would you deprive yourself of this potential, enhanced creativity?

Whatever it is you’re trying to accomplish, chances are, there are cities that specialise in it. How serious are you about your goals? Is it time to move?

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