Season 2, Episode 2: Anxiety in the Workplace

Beyond allowing us to pay the bills, the way we make our living can fill us with purpose and can be a part of our identity. But it’s not uncommon for our work life to bring up feelings of worry and anxiety. The pressures of longer hours, inflexible schedules, and demanding workloads can contribute to increased stress, creating a delicate balance between professional fulfilment and emotional well-being.  

On this episode of Living Fully, our Host Katherine Hurtig talks with registered social worker Kelsey Bradley about the relationship between work and anxiety, unravelling its sources and offering valuable insights on how individuals can navigate these challenges. Their discussion explores various aspects of workplace anxiety, from distinguishing between regular everyday stress and prolonged anxiety, to addressing performance-based anxiety and imposter syndrome.  

Download a copy of seven activities you can try for easing workplace anxiety.

  • Katherine Hurtig

    Welcome to Living Fully, a podcast dedicated to enhancing your mental well-being. Each episode explores valuable insights and practical strategies to help you lead a more fulfilling life. I'm your host, Katherine Hurtig. Beyond allowing us to pay the bills. The way we make our living can fill us with purpose and can be a part of our identity, but it's not uncommon for the work we do to bring up feelings of worry and anxiety. In this episode, we talk about anxiety in the workplace. What can cause it, and how you can handle it. I'm here with Kelsey Bradley, a social worker here at Calgary Counselling Centre. Thank you so much for chatting with me today Kelsey.

    Kelsey Bradley

    Yeah, thanks so much for having me and I'm really excited to talk about this topic.

    Katherine Hurtig

    Yeah, let's just start out by telling us a bit about yourself and your background?

    Kelsey Bradley

    Yeah, I am a social worker. I did my undergraduate degree in psychology. That was in Ontario, and then I came to Alberta for my masters. I did that at UFC for Masters in clinical social work. I specialized in trauma through that program as well and that's a passion of mine

    Katherine Hurtig

    Ok

    Kelsey Bradley

    and an area of interest. I got my masters degree. I did my internship here at Calgary Counselling Centre as well

    Katherine Hurtig

    Excellent!

    Kelsey Bradley

    so really fell in love with more of that structured counselling setting. I've done a lot of case work in different shelter settings for men, women, and youth experiencing homelessness and struggling with addiction, so that's more of my previous work, prior to structured counselling.

    Katherine Hurtig

    Wow!

    Kelsey Bradley

    Lots of different experiences in social work.

    Katherine Hurtig

    Yeah! Awesome. We are talking about anxiety in the workplace and I'm very excited about this talk because I've definitely struggled with that over the years. Just different worries around my career, so I'm excited to pick your brain, Kelsey.

    Kelsey Bradley

    Yeah, absolutely.

    Katherine Hurtig

    Let's start by talking about what you've seen with clients. Some insights into maybe some common sources of anxiety when it comes to work.

    Kelsey Bradley

    Yeah, absolutely. There can be different sources within the workplace itself that really contribute to that. You can see if there's longer hours, less flexibility in the workplace, high demands on what you need to get done, expectations from employers that can absolutely foster a little bit more of that.

    Katherine Hurtig

    Right. And how can someone kind of differentiate between just kind of regular everyday stress and signs of a more, maybe serious anxiety problem.

    Kelsey Bradley

    Yeah! No, that's a really great question. There's absolutely times that you'll experience stress in your workplace, right?

    Katherine Hurtig

    Yeah! That's unavoidable.

    Kelsey Bradley

    Yeah. Demands that you have to meet in certain deadlines. That's going to be quite a normal and common experience to have some stress around that. Where you'd notice more of that difference would be when you're noticing more worried thoughts. There's more of this inability to disconnect from work. There's more of this focus. Really kind of focusing on what needs to get done and maybe not being able to separate that and noticing that outside of work too, that's where it's going to come in and you're going to notice that a bit more.

    Katherine Hurtig

    Ok.

    Kelsey Bradley

    As well as if you're noticing certain physical symptoms, you could have nausea, twisty stomach, more of the kind of heart racing if you're noticing more of these symptoms more consistently, you're going past more of that just work stress and that just kind of being common in the workplace at times

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    and going more into anxiety at that point.

    Katherine Hurtig

    I find that so interesting when mental health concern really translates to physical symptoms.

    Kelsey Bradley

    Right.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Absolutely.

    Katherine Hurtig

    What other kinds of things might come up when someone's experiencing anxiety? So you mentioned nausea but are there others?

    Kelsey Bradley

    Yeah. Nausea, heart racing. You could get kind of sweaty. That would be a little bit more severe too. Some of those physical symptoms, you notice a lot of cognitive ones as well. A lot of thoughts and worry and apprehension about work that would really come Into that as well.

    Katherine Hurtig

    In your experience and what you've seen, what role do workplace dynamics and culture, how does that play into contributing or alleviating anxiety?

    Kelsey Bradley

    Yeah! No, absolutely that it plays a big role, a lot of anxiety. It can be manifested more when there's more of those worried thoughts, kind of feeding into those. A lot of that internal experience, but there's going to be a lot of things that are contributing externally too, right?

    Katherine Hurtig

    Right.

    Kelsey Bradley

    So looking at the way that the workplace is kind of set up, is there more flexibility with certain deadlines. Is it very structured and rigid? Or is there some leniency there? Is there a lot of kind of dynamics with social settings and staff and really encouraging this environment of support as opposed to just kind of this independent, isolated, more setting for people, right?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    So really that's going to play a big role too. And in the way that employers and colleagues connect with others and how they offer support. Whether that's with the work itself, or even just outside of that, and having a place to be able to talk.

    Katherine Hurtig

    Right. If Someone is in a senior role or someone who's running a business. How can they kind of set up their workplace to be, somewhere that's mentally healthy for everyone and not so anxiety inducing, lets say.

    Kelsey Bradley

    Right. Yes, absolutely. I think really setting up expectations of the role, right?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    I think a lot of time anxiety it can go past that stress that we've talked about where that can be quite common with work and it can go into more of that anxiety when maybe there's apprehension, or concern, or really uncertainty about what it is to be done.

    Katherine Hurtig

    Right.

    Kelsey Bradley

    So a lot of the time, employers can really be kind of upfront, honest, open about what their expectations are.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Ways that they'll offer support around that. If there are concerns, to kind of alleviate a little bit of that concern by the employee about what is it that I have to do? Do I have to do this? Is it very rigid? Is there some flexibility?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Really looking at that and offering that dynamic as well to be able to be more supportive, but then also, encouraging people to be able to reach out, I think a big part of that too with workplace anxiety is maybe not feeling like you can reach out to others

    Katherine Hurtig

    Right.

    Kelsey Bradley

    and get that support from your employer

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    and see if there's something different. Maybe a different structure or routine to your work week or day and see if employers can really kind of support that in looking at what can we help this individual with within their to be able to strive and thrive in their workplace.

    Katherine Hurtig

    Yeah. So in a lot of my previous roles, my anxiety came around, with the kind of fear of making mistakes. I felt that there would be these huge repercussions. Can we talk a bit about that, then maybe performance based anxiety? What are your thoughts on that and what people can do to kind of help themselves if they're in that situation?

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    Sorry that was a long question.

    Kelsey Bradley

    No! That's ok, It's a good question. And it really is looking at, that performance based and am I operating in this way of feeling like I need to perform and feeling like I need to meet these certain deadlines and I think a lot of it breaking down is looking at is this perceived? or is this what's expected from the employer?

    Katherine Hurtig

    Right.

    Kelsey Bradley

    Right. And that plays a big role in it too.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Is this feeling that you need to perform and is that coming from internally? Or is that an external pressure? and really breaking that apart. Potentially if that is external looking at the employer, what are ways that we can help this person be able to work through that? and not then be internalizing a lot of that and adding to that worry. And we noticed that a lot with anxiety, it's going to be a lot of those worried thoughts and concern about, like you said, "Am I performing? Am I doing ok? What are the repercussions if not?”

    Katherine Hurtig

    Right.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    Yeah, and if you're kind of in the thick of it and you're feeling really anxious at work. You've noticed it. You've recognized it. What are some things that you can do on your own to help those feelings?

    Kelsey Bradley

    Yeah, absolutely. Do you mean like kind of in the moment when you're noticing it coming up at work? or just in general?

    Katherine Hurtig

    I'd say both. Yeah, maybe. In the moment and maybe preventative measures.

    Kelsey Bradley

    Absolutely, yeah. There's different techniques and things that will help as well as different things you can structure into your routine right to really be preventative and help with that.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    So I'd say in the moment when that anxieties coming up. So let's say that's some more thoughts. Really tuning into are there certain patterns that my thoughts are going into?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    So are they kind of worried thoughts about deadlines? Are they those kind of worst case scenario thoughts that we see with anxiety of “oh my goodness am I going to get fired” or something like that? So really noticing the pattern and how your thoughts operate and that takes a little bit of technique right to be able to tune in to see what those are.

    Katherine Hurtig

    For sure, and to have that self-awareness.

    Kelsey Bradley

    Exactly.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Kind of looking there. If you do notice a pattern, the great news is, then you can apply something to that. And noticing it as your anxiety thoughts

    Katherine Hurtig

    Right.

    Kelsey Bradley

    and kind of separating those sometimes from your own thoughts, they are but they're also the way that this anxiety operates

    Katherine Hurtig

    Right.

    Kelsey Bradley

    again. And looking at it kind of separate. That can help alleviate that knowing ok, this is, a pattern that I go into this. This happens sometimes and being able to kind of ease yourself

    Katherine Hurtig

    Right.

    Kelsey Bradley

    Like a reminder to yourself, ok, this is my anxiety coming up and just kind of acknowledge that

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    and be able to know that if you get more pulled into those thoughts or the content of those thoughts, it can start to spiral from there sometimes.

    Katherine Hurtig

    And not like tying it to your identity.

    Kelsey Bradley

    Right.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    And as well to those I know, you were asking too,

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    about the preventative measures as well. A lot of that can be like exercising. A lot of those basics that sometimes we forget about those are

    Katherine Hurtig

    Right.

    Kelsey Bradley

    really important. The drinking water, and exercising, making sure that that's kind of within your weekly routine.

    Katherine Hurtig

    Yeah, they're huge.

    Kelsey Bradley

    Right.

    Katherine Hurtig

    They seem insignificant

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    but once you build on them and make them into your routine they can make all the difference for sure.

    Kelsey Bradley

    Absolutely.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    And the basics sometimes just fixing those or working on those and making sure you're attributing to those components that are really important

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    will help with all those other symptoms

    Katherine Hurtig

    Now I don't know if you would know this. You might be able to take a guess. Are there certain industries or types of roles that might make someone more anxious? The type of work that is done?

    Kelsey Bradley

    Yeah, like different types of different organizations, right?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    The way they operate maybe and that can definitely contribute to workplace anxiety. Looking at what are the hours like? Is there staff shortages? Is there going be other factors like that really go into that as well as this kind of separation from work, this work life balance. if there's kind of longer hours, more higher demands. It really would depend on the organization, right?

    Katherine Hurtig

    Of course, yes.

    Kelsey Bradley

    But a lot of the time those sorts of things can really contribute to that anxiety.

    Katherine Hurtig

    And I'm thinking, jobs that have built in uncertainty.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    Like I'm thinking of farming, for instance. So much of that is totally out of your control.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    When's it gonna rain? When's it gonna snow?

    Kelsey Bradley

    Right.

    Katherine Hurtig

    That kind of thing. A lot of other jobs where you're dealing with really intense situations, first responders, anything like that, do the types of people going into those, would they know that's kind of the way it is? Do you think they're better prepared for the anxiety that comes with those jobs?

    Kelsey Bradley

    That's a great question. With that kind of uncertainty and uncontrollability and certain factors of the job, I think it really would be dependent on the person

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    and how they respond to that. Like you said, a lot of it can be uncertain like weather changes, there's things completely outside of your control.

    Katherine Hurtig

    Right.

    Kelsey Bradley

    Anxiety will really get fueled by that, looking at it and thinking, ok, I have no control over this. A lot of the time it can be eased when you do have more control, and in those settings you can't always plan for that. So that's where it's a good question. I think it really would be dependent on the person.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    That being said, that's kind of what they do with that uncertainty. They may still be experiencing that. Naturally, that's part of the job is that uncontrollability factors you can't control. But then what do you do with that is really

    Katherine Hurtig

    Exactly. it's how you respond to it.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    The next question, if you have a colleague and you kind of notice, maybe they're struggling with anxiety, what can you do to support a friend?

    Kelsey Bradley

    Yeah, definitely. If you're noticing that really reaching out, helping them know that they're not alone, especially in the workplace, when you're all going through that experience together

    Katherine Hurtig

    Of course, yeah.

    Kelsey Bradley

    and really just letting them know you're there to talk and really kind of validating that for them, that is experienced and it's not easy to be experiencing. But then just knowing that you can talk and whether that's about work and looking at different strategies or just being a friend in the workplace, I think that's really important to have that.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    To know that you're supported and not feeling isolated in your experience.

    Katherine Hurtig

    Of course. The term imposter syndrome that gets thrown around a lot. How do you think that has an impact on someone's ability to progress their career, to set goals?

    Kelsey Bradley

    Yeah, no, definitely an imposter syndrome. Such an interesting thing to look at. A lot of the time we see this with people that are more like perfectionist, really hard working.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Set high expectations for themselves and achieving, and really have this kind of demand. I mean a lot of people can experience it, but we do see that more with those experiences, and a lot of what comes into that with imposter syndrome is that self doubt.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    A lot of that kind of questioning, that competence. I'm really questioning my ability within this job. Thinking, is someone going to call me out for what I'm doing, even though I'm here

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    and I've worked here and I've gotten here, it's really that kind of disconnect in your mind of starting to question those things that

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    competence, and really looking at what that can do, it can, have people kind of pull away. People can work really hard to try to kind of overcome that. But then also at times they can really disengage from the work

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    and maybe not wanna set deadlines because of this big fear of failure. That's a huge thing that comes into imposter syndrome.

    Katherine Hurtig

    Why? and maybe this is an obvious question, but I'm interested in digging at it a bit, why are we so scared of failure?

    Kelsey Bradley

    Yeah! That's a great question. And I I think there's a lot of consideration with that. I think a lot of the time with workplace, when people really are passionate about what they're doing or they've worked really hard to get to where they are, they can really want to succeed. And of course want to reach their expectations. Reach, I think it would be dependent too on the person, right?

    Katherine Hurtig

    Right, yeah.

    Kelsey Bradley

    If someone's more perfectionist than that would kind of hit them harder if they're not really maybe reaching certain goals or they struggle with certain things, then that would be kind of a harder hit for them.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    But I think that's a really good question and it's a big question, because it's really looking at, why do we have this fear and where is that coming from? That's another, I think Part 2

    Katherine Hurtig

    Yeah, exactly.

    Kelsey Bradley

    almost the question is, is this internally generated? Or is it based on the expectations of my organization and the demands that I have to meet? And sometimes it can be a mix of both of those.

    Katherine Hurtig

    Right. How do you see the idea of imposter syndrome connected to anxiety?

    Kelsey Bradley

    Yeah, a lot of the time with imposter syndrome what can come into that is that self doubt.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    What is that kind of narrative that you're telling yourself about where you are in your job and your capabilities? When a big part of that is questioning kind of competence and thinking, oh my goodness, is someone going to call me out for, almost this kind of fraud idea

    Katherine Hurtig

    Totatally.

    Kelsey Bradley

    of this is what it's kind of driving on. A big part of that that's going to contribute to that is what you're telling yourself. That self talk.

    Katherine Hurtig

    Right.

    Kelsey Bradley

    And we see that a lot with anxiety too. So that's where it's really that connection is what are the things that you're telling yourself in your mind, and then maybe how is that making you pull away from certain things on the job? How is that kind of anxiety getting fueled? Are we disconnecting and not reaching certain goals or are we setting really high expectations? When not met, then how does that impact you too, right?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    So there's a lot of different kind of factors in there, but a lot of it does come down to the self-talk, and what you do tell yourself.

    Katherine Hurtig

    So how do we challenge those thoughts, or reframe them, or talk to ourselves in a more positive way?

    Kelsey Bradley

    I think as I mentioned before too, a lot of it is looking at those thoughts, you're noticing them come up. It can be almost like, ok, this kind of imposter syndrome has come up for me. I'm really starting to question what it is, my own competence or what I can achieve

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    and really looking at that and then having some kindness on yourself too. Wanting to challenge it, but challenge it kind of gently. Knowing that this can happen, especially in workplaces and people can feel this way and this experience can be quite normal and kind of validating that. But then also looking at what can I tell myself. A big part of that can be just reminding yourself that as long as you're doing everything that you should be doing for your work and attributing to that, then trying to just kind of have that kindness.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    And realize

    Katherine Hurtig

    That self-compassion.

    Kelsey Bradley

    Yeah, ok, I am ok, right?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    Yeah. That idea. I think this is overused at this point, but that idea of just of being good enough.

    Kelsey Bradley

    Yeah, and really kind of challenging that, what am I setting for myself and how can I be kind on what I am achieving?

    Katherine Hurtig

    Right.

    Kelsey Bradley

    I think we can combat that a lot too with really looking at, building that confidence and looking at what is it that you're doing well? Let's celebrate those successes and those wins.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    That's huge for that as opposed to looking just at that fear of not reaching our goals.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    I think that it's really easy for employers to kind of skip over that as well because you're so focused on results and outcomes, but like even little stuff, it's important to notice that.

    Kelsey Bradley

    Right.

    Katherine Hurtig

    To acknowledge it.

    Kelsey Bradley

    Absolutely. Cause those little steps and those little wins that would consider are really helping us towards those big outcomes that we want to reach.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    And we I think sometimes we look at the outcome and not really look always at the steps that are being taken to get to that

    Katherine Hurtig

    For sure.

    Kelsey Bradley

    and celebrating that along the way.

    Katherine Hurtig

    You talked a bit about a work life balance. What are some? Do you have any tips for maintaining a healthy work life balance?

    Kelsey Bradley

    Yeah, definitely having that separate space away from work. Disconnecting. Whether that's doing something differently or just really kind of disconnecting from thinking about work and doing things that help keep that

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    separation. So we're not always thinking about work and then that anxiety isn't fueled more.

    Katherine Hurtig

    And that's a little harder now with remote work.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    My office is in our spare room in the house, and so sometimes I feel like I'm spending 24/7 there.

    Kelsey Bradley

    Yeah, its when you're having that more kind of work life balance when work is at home.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Sometimes that can be really challenging.

    Katherine Hurtig

    Totally.

    Kelsey Bradley

    But really doing those things that help separate that. So whether that's exercising, getting out, visiting friends, really having this outside of work experience, and spending time with loved ones. Those sorts of things, taking care of yourself physically and, sleeping well, all those sorts of things are gonna really help with that work life balance to not feel that you're always working.

    Katherine Hurtig

    Right.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    What do you recommend? How do you communicate those boundaries in a situation where you know if you're working for someone who isn't really respecting that balance or the expectations, or you feel are too high?

    Kelsey Bradley

    Yeah, that's a good question. I think really going into it kind of open and honest about, what your hopes are for helping the organization, and being mindful of that of maybe the employers asking it for a certain reason.

    Katherine Hurtig

    Of course, yeah.

    Kelsey Bradley

    Maybe there's certain things that have to be attended to, but also, considering what am I capable of right now? Trying to communicate that in the most kind of open and honest way you can with your employer while recognizing that there may be a reason they want this.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    but yeah, and also what are you able to provide? Is a really important thing.

    Katherine Hurtig

    Right. Coming to the table with solutions.

    Kelsey Bradley

    Yeah, exactly. Really being upfront I think too about that right from the beginning sometimes, as opposed to once it's gotten past that point, right?

    Katherine Hurtig

    Right.

    Kelsey Bradley

    Setting that up in advance of what are times that I'm going to be this is my off of work time?

    Katherine Hurtig

    Right.

    Kelsey Bradley

    I'm not responding to my emails, checking those, answering calls. Of course, depending on the nature of the work

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    if you're on call, let's not say don't pick up your phone, but really, based on that, if there is that space around from work

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Then having that time to disengage so that you're more engaged once you are at work.

    Katherine Hurtig

    Of course, yeah. It's kind of tricky to talk about. The broad topic of anxiety in the workplace, when all of our jobs are so different.

    Kelsey Bradley

    Yes.

    Katherine Hurtig

    I think about even myself, and my husband, and my friends. Our days look so wildly different.

    Kelsey Bradley

    Yeah.

    Katherine Hurtig

    It's hard to comment on how one roll would handle anxiety and not another.

    Kelsey Bradley

    Right!

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    It really depends, you've asked to with the employer and what employers can do really looking at the nature of the work, what are they able to shift? How much flexibility can be provided? And then also for the person looking at those factors that will contribute to anxiety of controllability in the workplace.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    So maybe if there's certain things you can't control, what can you control internally or work on?

    Katherine Hurtig

    Right.

    Kelsey Bradley

    Or kind of process to make sure that you're attending to those things even when it's outside of Your control?

    Katherine Hurtig

    Yeah, talking about mental health challenges. It's not easy at the best of times. But if it's impacting your work, bringing that up to your employer can feel kind of scary. So do you have any advice on how to effectively communicate your mental health needs to your work?

    Kelsey Bradley

    Really just expressing your hopes for obviously what's going on with you. But then also like we had said before, kind of recognizing what the organization needs and being mindful of that.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    I think that can sometimes help with that conversation or make it a bit more comfortable, knowing, ok, they do want this, but this is where I'm at right now.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Potentially asking like, is there a way we can shift this if possible?

    Katherine Hurtig

    Right.

    Kelsey Bradley

    So potentially even just those small changes, whether that's in the work day or in the work week or there's certain things we can adjust to be able to address that anxiety as it's coming up and not feel that it has to get to a point of not being able to do any of it.

    Katherine Hurtig

    Right

    Kelsey Bradley

    Kind of those small changes can be really helpful and really looking at that and kind of seeing if that's do-able for sure.

    Katherine Hurtig

    Going back to basics with physical health, exercise and things like that. What other kind of self-care routines or practices are important to kind of mitigate anxiety building up?

    Kelsey Bradley

    Yeah, definitely making sure there's exercise, but then other things too. Do people like reading or writing? And kind of processing what's going on with work, talking to loved ones, spending time out of the house. And kind of looking at your self-care routine, right?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    What are certain things you're doing each day and throughout your week that are helping kind of separate from work?

    Katherine Hurtig

    It sounds like just making sure you're doing things that you enjoy.

    Kelsey Bradley

    Yeah, definitely. Kind of having those hobbies that you like going and doing those things and within your house, are there certain things that just help you relax. Is that yoga? Is that meditation? Any sorts of things that really help people feel this kind of more grounded and ready to go back into work and feel that they've had this space away?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Ability to kind of separate and do the things that they love I think are really important no matter what that looks like for each person.

    Katherine Hurtig

    Is there anything else that you wanted to mention, anything that you think our listeners should know about workplace anxiety?

    Kelsey Bradley

    Yeah. I think just knowing that people definitely experience this right?

    Katherine Hurtig

    Yeah, totally.

    Kelsey Bradley

    You're not alone and this is something that can come up. But I think also looking at there's a lot that you can do to address that, whether that's looking at structuring your work day differently, a different routine, making sure that you're kind of attending to those things before it gets built up.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Really doing that self-care. But then also reaching out and knowing that you're not alone and people really experience this and it's very real and it can be scary, but there's also strategies and things that can be done to help with it too.

    Katherine Hurtig

    And I guess that brings up one more question, we talked about what stress versus anxiety. When would someone know that, hey, I mean it might be time to reach out for help, I might not be able to handle this on my own.

    Kelsey Bradley

    Right. Yeah, so definitely at times like we said with that stress. You'll maybe have a deadline coming up or just general work things are happening that week, right?

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    Many meetings. I'm stressed. That definitely happens for people.

    Katherine Hurtig

    Yeah.

    Kelsey Bradley

    But I think looking at if you're really having this difficulty in disconnecting, a lot of your thoughts are consistently thinking about work, or what you have to do the work, or worrying about that. Not finding this ability to kind of separate the two or noticing maybe more of those physical symptoms. Are you sleeping ok? Are you missing certain meetings? That would be more of a time that you're noticing it's getting a little bit more

    Katherine Hurtig

    Right.

    Kelsey Bradley

    difficult to experience, and definitely reaching out in those times.

    Katherine Hurtig

    Excellent. Thanks so much, Kelsey.

    Kelsey Bradley

    Yeah!

    Katherine Hurtig

    This is a great chat.

    Kelsey Bradley

    Thank you so much. I really enjoyed chatting with you.

    Katherine Hurtig

    You've been listening to Living Fully, a Calgary Counselling Centre podcast. Thank you for tuning in.

    This episode was produced by Luiza Campos and by me, Katherine Hurtig. A special thanks to Kelsey Bradley.

    To stay up to date on our latest episodes, be sure to subscribe. We're available in your favorite podcast app. Living Fully is a production of Calgary Counselling Centre and recorded in Calgary on Treaty 17 Territory. Living Fully podcast is not a substitute or alternative for professional care or treatment.

    Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers. Find us online at calgarycounselling.com or counsellingalberta.com. For help across Canada and the United States call 211. If you are outside of Canada and the US seek help from your general medical practitioner.

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