Anyone who has experienced periods of anxiety will often say that it is something that they have tried to hide from others for a long time and feel ashamed of.
This in itself only goes on to prolong the time it takes to reach out for help and leaves peoples mental health spiralling into a decline that will ultimately take longer to recover from.
So, what can you do as a colleague or manager to ensure that people in the workplace don’t continue to suffer in silence?
- A good starting point is to increase your knowledge of anxiety and what the signs and symptoms of it are through completing a mental health awareness course.
- Ensure you are a positive role model in the workplace and talk openly about mental wellbeing as well as supporting initiatives that are put in place to reduce the stigma.
- Make time in your schedule to check in with your team so that you really know each individual and would therefore be much more likely to see or hear key things that could be signs they need extra support.
- Be aware that people suffering from anxiety will try their best to hide it, and there may be no obvious signs. If you build a strong working relationship and show genuine empathy and acceptance towards all those around you, it is much more likely that someone will confide in you and let you support them to find the help they need.
It can also be beneficial if you have some practical tips to share with someone who may need help in easing their anxiety at the time they have come to you. These grounding techniques may help them in the interim and are simply suggestions. They by no means replace professional support being found as soon as possible.
- Exploring all your senses – ask the person with you to name five things they can see, four things they can hear, three things they can touch, two things they can smell and one thing they can taste. They can repeat this in any order of senses and more than once until the feelings of anxiety or panic pass.
- Square breathing – in this technique the person breathes in for four seconds, holds for 4 seconds, breathes out for 4 seconds and holds for 4 seconds, repeating as required. They good also visualise the square as they do this as an additional distraction.
- Simply talking – about anything at all can help more than you would imagine. This could be the weather, your favourite food, a hobby or anything removed from what they are currently feeling.
- The alphabet – this may sound so simple but it works. When the feelings of anxiety are taking over it can help our brains switch back to being more rational once more. So to do this go through the alphabet naming something for every letter, from countries or foods to animals or girls/boys names.
- Instigate our sense of touch – sometimes when we go into fight or flight mode our body becomes numb or tingly or we can feel like we are not in our body. Actually holding an object with edges and textures can bring us back to ourselves. Exploring if it feels warm or cold, rough or smooth can focus us away from the anxiety, and move towards feeling composed once again. If this is happening often then having an object in our bag or pocket may help as a technique to help through difficult times.
- Find your phrase – sometimes using a phrase or affirmation that comforts and makes you feel safe can reassure and bring you back to a better place, instead of being swept away by anxiety. This could simply be “I am ok”, “I am good enough”, “All is well”. Take time to find what works for you and practice often.
And finally, encourage and support your team member or colleague to find the help they deserve so that the awful feelings of anxiety can pass and good days will return. Knowing that you are there for support whenever they need you may be key to their recovery.