Working for That Coveted Promotion
John, a client of mine, had been the quintessence of dedication at work. He clocked in long hours, ate hasty meals at his desk, and consistently prioritized his career over anything else. His goal was clear - a much-coveted promotion. We often talked about the importance of self-care during our therapy sessions, but he was resolute. "I'll take time off once I get that promotion," he used to say.
Fate Had a Twist in Store
The company he had poured his heart and soul into recently announced a sudden reorganization. The aftermath was a devastating reality - John was laid off. In his mind, the layoff was a brutal assault on his self-esteem. Suddenly, the promotion seemed insignificant, and the countless nights spent at the office felt like wasted efforts. He felt like a failure.
The Onset of Panic Attacks
Worse still, he began experiencing panic attacks. He would wake up in the middle of the night, his heart pounding against his chest like a battering ram, his breath coming in quick gasps. The constant dread of uncertainty about his future was simply too overwhelming. For many people, like John, losing a job is a deeply stressful experience. It's not only about the loss of income; it strikes at our sense of identity and place in the world.
Anxiety and stress after job loss is a natural response. In fact, it's our body's way of saying that it has recognized a significant change and is trying to adjust. It's also a call to action - a push to seek new opportunities and adapt to our new circumstances.
It's Ok to Feel the Way You Feel
Remember, it's okay to feel the way you're feeling, and you're certainly not alone. Losing a job can be devastating, but there's always a path to move forward and overcome this setback. Together, let's navigate this journey and find ways to cope in these challenging times.
What Happens When You Experience Anxiety or Panic?
When you're experiencing anxiety or a panic attack, it often feels as if you're having a heart attack. This is due to your body's instinctual "fight or flight" response, controlled by the amygdala - a part of our brain primarily responsible for managing responses to fear or threats.
The Amygdala Goes Into Overdrive
In moments of perceived danger, the amygdala sends signals to release adrenaline, increase heart rate and blood pressure, and heighten our senses. This is why you may experience symptoms like a racing heart, shortness of breath, and a sense of impending doom during a panic attack.
Your Body Over-Activates
Anxiety is, essentially, your body over-activating this fear response to situations that are not immediately life-threatening, like a job loss. It's an error in your alarm system that perceives emotional stress as a physical threat.
What Happens When You Can't Distinguish Between Physical and Emotional Stressors
Gaining conscious regulation over this amygdala alarm circuitry is crucial. It's about learning to discern between genuine physical threats and emotional stressors and training your body to respond appropriately. This will be our first order of business in managing job loss-induced anxiety.
Anxiety Can Cloud Your Judgment
Managing anxiety during a job search is critical for a multitude of reasons. Anxiety can cloud your judgment, cause decision paralysis, and even negatively impact your performance in interviews. It's not uncommon to lose hope or feel overwhelmed when faced with constant rejection or silence from potential employers.
Negative Emotions Create a Vicious Cycle
However, these negative emotions can create a vicious cycle where anxiety hampers your job search efforts, which in turn exacerbates the anxiety. By managing your anxiety, you're ensuring you can present yourself in the best light to potential employers, perform at your best during interviews, and make rational and beneficial career decisions.
Active Strategies to Implement to Manage Your Anxiety
Taking active steps to manage your anxiety isn't just good for your mental health; it's an essential strategy in your job search toolkit. Keep reading to learn about specific strategies to manage your anxiety during this time, from understanding your body's fear response to creating a resilient mindset.
Strategy 1: Practice Emotional Regulation Strategies Daily
Regulating emotions isn't about suppressing your feelings but rather managing your reactions in a healthier way. Here are some ways to practice emotional regulation:
Four by Four Breathing:
Also known as box breathing, this technique can help you calm down quickly and regain control during moments of high anxiety. Here's how you do it:
Inhale deeply for four seconds.
Hold your breath for four seconds.
Exhale for four seconds.
Hold your breath again for four seconds.
Repeat this cycle until you feel your anxiety lessen.
Cardio Exercise:
Regular cardiovascular exercises like running, swimming, or cycling can help reduce anxiety. They prompt the release of endorphins, the body's natural mood lifters, and can help to regulate your amygdala's activation. Start with moderate exercise for at least 150 minutes a week, as per the American Heart Association's recommendations.
Mindful Meditation:
This involves focusing on your breath, bodily sensations, or a simple mantra. It helps you to become more aware of your thoughts and feelings without getting wrapped up in them. Start with just a few minutes a day and gradually increase the time.
Cognitive Restructuring:
This involves recognizing and challenging negative thought patterns, often with the help of a mental health professional. Over time, this can help you to respond more rationally to stressors.
These strategies can be instrumental in mastering the regulation of your amygdala activation. Remember, it's not about completely eliminating anxiety but learning to manage it effectively. Practice makes progress, so try to incorporate these strategies into your daily routine.
Strategy 2: Addressing Lifestyle Issues Contributing to Chronic Agitation
Addressing underlying lifestyle issues is key to breaking free from the chronic state of heightened agitation. Chronic stress and anxiety often don't just appear out of the blue; they're frequently exacerbated by long-standing lifestyle patterns.
Irregular Sleep Pattern:
Lack of consistent, quality sleep can significantly contribute to chronic anxiety. Aim for 7 to 9 hours of sleep per night and establish a regular sleep schedule to align your body's internal clock.
Poor Nutrition:
What you eat can impact your mood and anxiety levels. Opt for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugar, which can heighten agitation.
Lack of Regular Exercise:
Physical activity is essential for stress relief. Find an exercise routine that you enjoy, and make it a non-negotiable part of your schedule.
Isolation:
Humans are social creatures. If you've been isolating yourself from your friends and loved ones, this can contribute to feelings of anxiety. Try to stay connected, even if it's a simple phone call or a shared meal.
Ignoring Leisure Activities:
Hobbies and leisure activities are important outlets for stress relief. Whether it's reading, gardening, or playing an instrument, ensure you have activities that you do purely for enjoyment.
Setting Up a More Sustainable Way of Living
By addressing these lifestyle issues, you're not just reducing anxiety, but also setting up a healthier, more sustainable way of living that can benefit all areas of your life, including your job search. Remember, it's about gradual change, not an overnight transformation. Start with one or two areas, and gradually work your way through the list.
Therapy for Anxiety is a Great Investment
Additionally, if you have the resources, now is an excellent time to invest in therapy. Use this transition period to explore the challenges from your childhood that might be impacting your life today. This could include the beliefs you developed as a child affecting your self-esteem or causing conflicts around money and job security.
Address Deep Seeded Stressors With an AnxietyTherapist
While the strategies outlined earlier may provide immediate relief and help you manage anxiety in the short term, sustainable change often requires addressing these deeper, early-life stressors. There's a strong biological link between prolonged stress and changes in the brain, including potential damage to the hippocampus - a region vital for memory and learning. This is why it's important to work on these issues in therapy to foster long-term resilience and recovery.
If You Are Experiencing Anxiety Due to Job Loss or Changes, Reach Out Today. Therapy for Anxiety in Newport Beach, CA is Here to Help.
Remember, seeking help is a sign of strength, not weakness. It shows that you're ready to take control of your anxiety and start on the path toward a healthier, more fulfilling life.
Don't let the stress and anxiety of job loss in a tough economy take a toll on your mental health. Therapy can offer you the tools and strategies you need to cope effectively during this challenging time. We're here to help. Contact us today to book a free consultation and take the first step on your journey toward emotional health and resilience.
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Other Mental Health Services Offered at My Counseling Concierge.
In addition to Therapy for Anxiety, we also offer a range of other services to address your needs. These include Therapy for OCD and Treatment for Eating Disorders. We look forward to guiding you through the process of healing.
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