Managing Career Anxiety

If Sunday anxiety is ruining your weekend, your job is slowly killing you. I used to pride myself on being "always available." Checking emails on Sundays? ✓ Done Taking calls during family dinner? ✓ No problem Responding to Slack at midnight? ✓ You bet Then my doctor said something that changed everything: "Your body is giving you warning signs. Ignore them, and you'll face consequences you can't reverse." • 9 out of 10 women report mental health issues due to poor work-life balance. • Chronic work stress leads to: - Cardiovascular problems - Weakened immune system - Sleep disorders - Depression • Poor sleep quality directly decreases job performance and satisfaction. The truth? No job is worth sacrificing your mental health. 3 boundaries I now set (and you should too): 1. No work communications after 6 PM 2. Work Laptop stays in another room on Sundays 3. "No" is a complete sentence when asked to work weekends Since setting these boundaries: - My sleep improved - Anxiety decreased - Monday productivity doubled Your worth isn't measured by your availability. If your job doesn't respect your right to rest, it's not showing dedication to you. Remember: The most successful professionals aren't the ones working 24/7. They're the ones who fiercely protect their recovery time. What's your experience with Sunday anxiety? Share below 👇 follow Himanshu Kumar for more. #WorkLifeBalance #MentalHealth #ProfessionalGrowth #Boundaries

US FDA Clears First Digital Therapeutic for Treatment of Generalized Anxiety Disorder (GAD) - Big Health’ DaylightRx: 📲 DaylightRX is a 90-day prescription digital Cognitive Behavioural Therapy (CBT) device for treating GAD in adults 22+, available by prescription from a licensed healthcare provider 📲 DaylightRX was developed from Big Health's Daylight program, and follows their recent FDA approval of SleepioRX last month 📲 DaylightRX uses CBT to teach evidence-based techniques like applied relaxation and cognitive restructuring to reduce chronic worry and anxiety. 📲 DaylightRX was cleared based on a phase 2 trial of Daylight showing its efficacy in reducing moderate to severe GAD symptoms compared to a waitlist control. 📲Daylight significantly reduced anxiety by week 6, achieved 71% GAD remission by week 10 (vs. 33% control), with sustained improvements at week 26 👇Links to relevant articles in comments #DigitalHealth #DTx

“I freeze in meetings,” she said, eyes down, voice barely above a whisper. “It’s like… I know what I want to say, but the moment I try, I just blank out.” We began with what seemed obvious—working on structure, clarity, and phrases to anchor her thoughts. But a few sessions in, I realized this wasn’t just about communication. This was about self-trust. So I asked her gently, “Are you afraid of saying the wrong thing… or of how people might see you after you speak?” She paused. “I think… I’m scared they’ll stop respecting me if I mess up.” There it was. She wasn’t afraid of speaking. She was afraid of not being liked after speaking. So we shifted. We worked on tone. On breathing. On pauses. But more than that—we worked on mindset. We practiced owning her space. Believing her thoughts mattered—even when her voice trembled. The next week, she sent me a message: “I did it. I spoke in the meeting. My heart was pounding but I did it.” And then came the line that gave her everything she needed: “Afterwards, my boss said, ‘We’ve been waiting to hear your perspective.’” ⸻ Sometimes, what we think is a “speaking problem” is actually a “believing in yourself” problem. And once you heal that? Your voice finds its power. #communicationskills

Feeling insecure at work might be the best thing that ever happened to your career ! I remember my first corporate presentation—my hands shook so badly I could barely click the slides. I spent days replaying every mistake, convinced I’d never earn trust again. But that crushing self-doubt forced me to pinpoint exactly what I didn’t know that someday master the art of making a presentation. Workplace insecurity often springs from unclear, ambiguous expectations from leadership, growing stronger when roles shift without explanation. When managers change priorities without context, us as employees scramble to adjust, fearing mistakes might cost their position. This doubt deepens overtime, and uncertainties amplify through office rumor, creating a whirlpool of #anxiety which we deal within ourselves. Personally, I go through these insecurities even today at intervals and overcoming them needs self-belief and courage . Four recommended #workhacks that I reflect upon when I get in situation like these are : - Name it to tame it : Calling your insecurity by name removes its mystery. Instead of “I’m just nervous,” try “I’m anxious about not having all the answers.” Clarity is power. - Embrace micro wins: track every small success, even if it’s mastering a new shortcut or asking a tough question.  - Seek peer feedback: schedule informal check-ins to get honest insights and support.  - Invest in skill badges: concrete milestones boost self-belief and showcase growth. Your next bout of insecurity isn’t a red flag—it’s your radar for #growth. Lean into the discomfort, ask for help, celebrate the small #victories, and watch those doubts transform into momentum. Comment below as to how do you deal with workplace insecurities ? #MentalHealth #selfhelp #sustainability#Growth

19 years ago, I used to get incredibly nervous before speaking on stage. Racing heart. Tunnel vision. Dry mouth. Today, half of my job is being on stage. Here’s my 7-step pre-stage checklist for how I conquered stage fright: (Before you step on the stage) Step 1: Set One Clear Intention Nerves often come from scattered thoughts.  So anchor your mind with a single, positive goal: • For a pitch: “Get the buyer to sign and stay firm on numbers.” • For a presentation: “Connect with the audience and deliver value.” Avoid negatives like “don’t mess up.” Your brain clings to “mess up.” — Step 2: Pick a Focal Point Choose a random spot in the back of the room (or bring a grounding object, like a pen). Right before you begin, mentally send all your nervous energy there. It gives your brain somewhere to “put” the anxiety - and frees you up to focus. — Step 3: Breathe Mindfully Most people shallow-breathe when they’re nervous. This just worsens anxiety. Do this instead: • Close your eyes • Breathe in through your nose, out through your mouth • Push your belly out with each inhale (deep belly breathing) — Step 4: Release Muscle Tension Anxiety makes us clench everything - jaw, shoulders, stomach. This kills blood flow and increases anxiety. Instead, start at your head or toes and relax each muscle group with one breath: • Relax your face and eyes • Relax your jaw and neck • Loosen shoulders and chest • Relax arms and hands • Relax your stomach and abs • Continue down to your toes You’ll feel calmer and more grounded instantly. — Step 5: Find Your Center Before going on stage, shift your focus to a spot 2 inches below your belly button. This is your physical center - used by athletes and performers to stay grounded. As you breathe, imagine calm radiating from that point. During your talk, return to it anytime nerves creep in. It’s your internal anchor. — (While you’re on stage) Step 6: Repeat Your Process Cue This is your personal “how” mantra. • Interviewer: “Smile and ask great questions.” • Speaker: “Keep it warm and engaging.” • Performer: “Smooth and steady.” Keep repeating it silently throughout to stay focused and intentional. — Step 7: Direct Your Energy Feel the nerves rising? Don’t fight them - redirect them. Use your focal point from Step 2. Mentally “throw” your anxious energy toward it. It’s like dropping a heavy backpack: instant relief. __ Save this post and come back to it before your next big moment. Whether it's a presentation, interview, or performance, these steps will help you show up as your most confident, centered self.

Are you frequently overwhelmed by worries, even about minor things? This could be a sign of anxiety. While anxiety is a common feeling involving unease, worry, or fear - particularly during periods of uncertainty, change, or high-stress situations - if not addressed, it can evolve to be pervasive. Anxiety can make it difficult to focus on our work and impact productivity and well-being. According to a study by Champion Health in the UK, 60% of employees experience some form of anxiety. This statistic is concerning, but what's more troubling is that many people suffer in silence, unaware or unwilling to acknowledge their struggles. Throughout my journey, I've encountered numerous moments where, in retrospect, anxiety was a silent battle for me. Externally, I appeared successful, but I was wrestling with persistent worries and self-doubt internally. Thankfully, with professional help and a supportive personal network, I've learned to manage these challenges better. My experiences have underscored the need to openly discuss anxiety and educate ourselves on coping mechanisms and support options. To get some practical insights and tips on this topic, I reached out to my friend Dana Berri. Dana is a licensed psychologist with expertise in applying Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) techniques. Here are 3 invaluable tips she shared on managing anxiety: 1. Befriend your anxiety and allow it to be: Contrary to the common advice we often hear telling us ‘not to worry’, a positive approach for managing anxiety involves intentionally allowing ourselves to explore these worries and letting the worry run its course. Ask yourself: ↳What am I thinking about right now? ↳On a scale of 1-10, how stressful do I feel? ↳Explore the worst-case and best-case scenarios and their probability. 2. Reframe your thoughts: Once you have identified these negative thoughts, try transforming them into more positive or constructive ones. E.g. ‘I will never be good at this’ to ‘This may be challenging now, but with practice, I can improve my skills over time.’ 3. Lean on problem-solving: Apply a problem-solving approach once you've identified and reframed negative thoughts. 1. Identify the Concern: ‘What's the specific concern that's causing anxiety?’ 2. Ask the Right Questions and focus on what’s helpful rather than what is right or wrong: Instead of dwelling on the worst-case scenario, redirect your focus. E.g. ‘What aspects of this situation are within my control?, is this thought helping me get what I want?’ 3. Set Realistic Goals: E.g. If you're anxious about an upcoming presentation, dedicate specific time to preparation. 4. Consider the Variables: Determine which variables you can influence and take action. E.g. You can’t control your manager’s mood, but you can plan to leave home early to avoid peak traffic. PS: Approach your feelings with kindness and curiosity. Image Credit: 6seconds.org

In the last major internal conflict I had, I stopped and thought: am I the first one to live this?! Hostility. Threats. Ah, and I was in the car on the way back from the hospital from giving birth. Nice welcome back 😂 Managers spend up to 40% of their time handling conflicts. This time drain highlights a critical business challenge. Yet when managed effectively, conflict becomes a catalyst for: ✅ Innovation ✅ Better decision-making ✅ Stronger relationships Here's the outcomes of my research. No: I wasn't the first one going through this ;) 3 Research-Backed Conflict Resolution Models: 1. The Thomas-Kilmann Conflict Model (TKI) Each style has its place in your conflict toolkit: - Competing → Crisis situations needing quick decisions - Collaborating → Complex problems requiring buy-in - Compromising → Temporary fixes under time pressure - Avoiding → Minor issues that will resolve naturally - Accommodating → When harmony matters more than the outcome 2. Harvard Negotiation Project's BATNA Best Alternative To a Negotiated Agreement - Know your walkaway position - Research all parties' alternatives - Strengthen your options - Negotiate from confidence, not fear 3. Circle of Conflict Model (Moore) Identify the root cause to choose your approach: - Value Conflicts → Find superordinate goals - Relationship Issues → Focus on communication - Data Conflicts → Agree on facts first - Structural Problems → Address system issues - Interest Conflicts → Look for mutual gains Pro Tips for Implementation: ⚡ Before the Conflict: - Map stakeholders - Document facts - Prepare your BATNA - Choose your timing ⚡ During Resolution: - Stay solution-focused - Use neutral language - Listen actively - Take reflection breaks ⚡ After Agreement: - Document decisions - Set review dates - Monitor progress - Acknowledge improvements Remember: Your conflict style should match the situation, not your comfort zone. Feels weird to send that follow up email. But do it: it's actually really crucial. And refrain yourself from putting a few bitter words here and there ;) You'll come out of it a stronger manager. As the saying goes "don't waste a good crisis"! 💡 What's your go-to conflict resolution approach? Has it evolved with experience? ♻️ Share this to empower a leader ➕ Follow Helene Guillaume Pabis for more ✉️ Newsletter: https://lnkd.in/dy3wzu9A

Entry-Level Workers Are Worried—Here’s Why It’s Normal and What You Should Do About It As an executive coach, I see firsthand how today’s entry-level workers are navigating a job market that’s tougher, more uncertain, and more stressful than ever. According to recent reporting—including the LinkedIn News story—entry-level workers are facing record-low confidence and high anxiety about their futures. The reasons for worry are real: Economic uncertainty and layoffs are top of mind for many, especially after multiple rounds of workforce reductions in recent years. AI and automation are reshaping entry-level roles, making it harder to find stability and security. Competition is fierce—over half of new graduates feel pessimistic about starting their careers, and job seekers are reporting unprecedented levels of anxiety. If you’re feeling anxious, you’re NOT alone—and you’re NOT weak. Worry is a rational response to real challenges. In fact, it’s a sign that you’re paying attention and taking your future seriously. Here’s my advice as an executive coach: ✅ Acknowledge your feelings. It’s okay to be uncertain—don’t ignore or suppress your concerns. ✅ Focus on what you can control. Invest in your skills, expand your network, and seek out mentors who can guide you. ✅ Build resilience. The most successful professionals aren’t those who never struggle—they’re the ones who learn to adapt and bounce back. ✅ Remember your value. Your unique perspective and skills matter, regardless of what’s happening in the job market. If you’re an entry-level worker feeling the pressure, know that you’re not alone—and know that you have what it takes to navigate this uncertainty. If you need support, please don't hesitate to reach out. Let’s turn worry into action. #workplace #hiring #jobs #linkedinnews #careeradvice

May is Mental Health Month. So, let me ask: How are you doing? Seriously. How are you REALLY doing? I speak to so many clients who wait too long to make a change. They endure difficult and demoralizing work climates, hoping that things will get better. While they wait, their confidence is eroded, making a job search that much more daunting. Please, don't let this happen to you. No job is worth your mental health. If you: ➙Don't get any satisfaction in your work ➙Routinely deal with people who are difficult ➙Do the work of 2 people (or more!) ➙Lack the resources to do your job well ➙Get no support from your direct supervisor ➙Are bullied or taken advantage of by co-workers ➙Find it difficult to muster the energy for your workday Then, your mental health is at risk. That is not okay! Here are 6 strategies to take care of yourself: 1️⃣ Map Your Triggers ↳ Document specific situations that drain you ↳ Track when your stress peaks ↳ Notice when you are withdrawing or in conflict 💡Action: Make adjustments where you can, based on what you learn 2️⃣ Create Non-Negotiable Boundaries ↳ Set firm work hours for yourself ↳ Block "recovery time" in your calendar ↳ Turn off notifications during deep work 💡Action: Communicate these changes with key people 3️⃣ Master the "Strategic Pause" ↳ Take micro-breaks (2-5 minutes every hour) ↳ Use lunch for actual lunch, not more work ↳ Practice quick breathing exercises between meetings 💡Action: Put these items in your calendar and set alarms to take care of yourself. 4️⃣ Control Your Controllables ↳ Organize your workspace ↳ Structure your day around your energy peaks ↳ Focus on what you can influence, not what you can't 💡Action: This is a habit. Keep coming back to what’s in your control when frustration builds. 5️⃣ Build Your Support System ↳ Connect with trusted colleagues ↳ Consider tapping into your Employee Assistance Program ↳ Look into professional counseling 💡Action: Ask for help, even when it makes you feel uncomfortable. You are worth it. 6️⃣ Prepare to Make a Change ↳ Activate your network and have casual conversations to test the waters ↳ Update your resume and your LinkedIn profile ↳ Build a list of target companies and research your options 💡Important Point: These steps aren’t a decision to leave. But, they will make it easier and quicker if you decide to do so. Reminder: Your mental health is non-negotiable. Protect it fiercely. 🎯 What's your best strategy for maintaining mental health at work? Tell us below! ♻️ Repost to support colleagues who might be struggling 🔔 Follow Sarah Baker Andrus for more career and workplace strategies

5 Steps to Protect Yourself From Burnout (And Toxic Work Environments) I lost my first company to burnout. It wasn't just mental—it was biological. What nobody tells you: ↳ Burnout begins in your brain long before you notice symptoms ↳ 77% of employees face burnout—but most ignore the warning signs ↳ Your body keeps the score when your mind refuses to ↳ Recovery is scientific, not just "self-care" Here's how to protect your brain and career: 1. Know the Red Flags Your nervous system speaks before your mind admits there's a problem: ↳ Sunday scaries that start on Friday ↳ Physical symptoms: headaches, digestive issues, sleep disruption ↳ Dreading tasks you once enjoyed ↳ Emotional disconnection from colleagues and loved ones The biology: Chronic stress depletes your prefrontal cortex, impairing decision-making before you notice. 2. Identify the Source The real causes are often hidden: ↳ Micromanagement triggers your brain's threat response ↳ Unclear expectations create constant cortisol release ↳ Boundary violations deplete your cognitive resources ↳ Leadership dysfunction cascades through organizations Most revealing question: Would you want your child to work in your environment? 3. Document Everything Your overwhelmed brain will gaslight you—create external evidence: ↳ Track stress triggers and physical responses ↳ Note management interactions that drain vs. energize ↳ Record accomplishments (your brain will forget them) ↳ Measure energy levels throughout each day The science: Externalization reduces cognitive load and creates objective patterns you can't see when overwhelmed. 4. Set Boundaries Your brain requires recovery periods to function optimally: ↳ Create transition rituals between work and home ↳ Define work hours and honor them religiously ↳ Practice saying "no" to protect your energy ↳ Turn off notifications during deep work and rest The neuroscience: Boundary setting activates your parasympathetic nervous system, essential for recovery. 5. Take Action Moving from victim to agent changes your brain chemistry: ↳ Speak with HR strategically (document these conversations) ↳ Find mentors who've navigated similar situations ↳ Consider role changes—lateral moves often beat promotions ↳ Prioritize brain health above career advancement Remember: You spend most of your waking hours working. A bad environment doesn't just ruin your career—it rewires your brain. I stayed in toxic environments far too long. The recovery took years. Don't make my mistake. What burnout warning sign are you ignoring right now? Share below 👇 - Follow me Dan Murray-Serter 🧠 for more on habits and leadership. ♻️ Repost this if you think it can help someone in your network! 🖐️ P.S Join my newsletter The Science Of Success where I break down stories and studies of success to teach you how to turn it from probability to predictability here: https://lnkd.in/ecuRJtrr