I didn’t know what anxiety meant. For a long time, I thought that anxiety had to be where you see someone feel short of breath, where they were paralyzed by anxiety so much that they felt the walls closing in. I didn’t experience this, and I thought that I didn’t have anxiety. I think anxiety happens and manifests differently for everyone. Also, for a long time, I didn’t want to think about anxiety. Just the thought of anxiety made me nervous. I didn’t want people to see me differently. But people live with anxiety everyday, and the ways that they are able to cope with anxiety makes them all the more stronger. Anxiety happens. Panic attacks happen. Stress happens. And it may manifest differently in everyone. For me, sometimes I don’t know when or how I come to feel anxious… but here are a few ways that I use to cope with my anxiety.
- Acknowledge and tell someone about it. For me this really helps to say it out loud. It is very cathartic to talk to someone about my problems. Tell a friend, write in a journal… talk to a therapist or counselor. My university has free mental health counseling for students. Maybe yours does too?
- If you can identify why you feel anxious, that’s a start. Sometimes for me, it’s about feeling inadequate or feeling like I’ve failed…
- Once I identify why I feel anxious, I can try to alleviate those feelings, by acceptance. It’s okay to feel like you failed, it’s okay to feel like you didn’t do a good job… it happens! And that’s okay! Let yourself have those feelings…for me when I let myself feel those emotions then I can accept it and it will feel like a huge weight has lifted.
- Take a deep breathe and remember that everything will be OK. Maybe take that break. Don’t beat yourself up about not accomplishing your goals today! You got this!
Remember that everyone can be affected by mental health and that these can manifest and look different for everyone. Your mental health is unique to you. Embrace it. It feels good to talk about it.
These are things that have helped me and I hope they help you as well.
Failing forward is when we learn from what happened and move forward. We all make mistakes, and that is OK! I fail all the time. Recently, I had to change my dissertation submission date because I couldn’t finish in time. I made a goal that was too ambitious and too short of a time frame for me to finish writing my dissertation. But I learned something and I tried!
As Dr. Randy Pausch (author of The Last Lecture) once said,
“Experience is what you get when you didn’t get what you wanted.”
We need to remember that we are all human, and we are allowed to make mistakes and learn from them.
The next time I feel that I have failed… I will try to remember these few things.
- It is OK to fail at something, what did we learn from it? Try not to think about it as a mistake or as failing at something. Own your mistake! Instead think about it as learning. We learn the best by making a mistake. As a researcher I am constantly testing out new ideas, and most of the time I am wrong. But, we wouldn’t know that we are wrong unless we try. So make those mistakes!! Make them into learning moments.
- Don’t be too hard on yourself. It is really easy to put ourselves down for failing at something. We feel horrible. We feel like imposters. But I think we need to remember that everyone started somewhere!
- Be flexible. Sometimes, things happen. Tomorrow is a new day.
- We are all human!
Hope this helps you!
In honour of diabetes month and just because it’s getting cold and dark here and I have been very sedentary.
Here are some of the ways that I use to increase my activity levels, and stay mindful that I should get up and move every so often.
- If you see stairs try to take them!
- Park in the furthest parking spot from the entrance to the grocery store. Or take transit to the grocery store… but I know that isn’t always easy. Do you know how the goal is to get the best parking spot in the lot, the closest one to the door, our goal could be park the furthest! Sometimes you will hate it especially if you are carrying a lot of groceries back to your car…
- Take the long route around to get to your bus stop.
- On your lunch break, take a walk.
- If you are having a meeting, consider having a walking meeting. Instead of sitting in a board room to have your meeting, take a walk around outside and have a meeting while you are walking.
- If you are sitting in a talk, consider going to the back of the room and stand up to listen to the talk.
- If you work and have a few minutes for a break, do some squats! ( I used to do experiments that have 5 minute wait times. So during those 5 minutes, I would try to do as many squats as I could.)
Every small step is a step towards a more active lifestyle!
Hope this helps.
I have been writing from home a lot these days. The challenge I have is staying focused and concentrated for long hours.
My tips for staying concentrated at home.
- Remove distractions ( I like a clean desk before I work so I remove all the clutter that is on my desk and only have the things that I need to get my job done. I remove things like other notes that I don’t need, even my phone sometimes)
- Use a stay focus app ( I like to use Flora – it makes it so that you can be on your phone)
- Take short breaks! ( use the pomodoro technique where you work for 25 minutes then give yourself a 5 minute break, I used the Be focused app for this)
- Make to do lists! ( Even for small tasks like, “I wrote one sentence,” or “I add in one picture or graph to my writing,” those are all things that you did! It makes me feel accomplished)
- Celebrate your successes! You did it, you sat down and did some work today! (I like to celebrate the successes no matter how big or small. This always helps me work for longer hours.)
Those are my short few tips for now!
Hope they help.
What are your tips for staying concentrated and focused while working from home?