How to deal with anxiety in the workplace

 Well hello to you my reader chums! Anxiety is something I've dealt with for most of my life but it became more of a prominent issue in my teen years and then throughout my adult life, where I've learnt to cope with it a lot more.

Anxiety is something that I've experienced in all areas of life including the workplace. Over the years, it has gotten better, but I've had many jobs and it has always been up and down, but there are some techniques that I've found to help with work anxiety.

Dealing with anxiety at work

If you're experiencing anxiety in the workplace and unsure how to deal with it, here are my best tips on coping with anxiety in the workplace.

Prepare for meetings

Anxiety is all about staying in control as change and uncertainty are often the things that can trigger or cause it. However, it isn't feasible to always be in control, we can't control how life will pan out sometimes and that's okay. Saying that there are ways to keep it at bay and have some level of control over your anxiety in the workplace, and one of those ways is preparing for meetings.

This is a tip that has really helped me. I'm one of those people who get really anxious for meetings and speaking up in front of people, so having some level of preparation can keep those thoughts at bay. This can be listing some initial ideas I've had prior to the meeting, looking at the agenda and writing out what I need to say, or simply practicing what I'm going to say to myself. All this prep helps me speak with more confidence as I have the assurance my mind is less likely to go blank if I have points written on paper.

Take the time out when needed 

Mental health days are important and this is something I've only taken seriously this past year. Before, I felt guilty taking time away if my anxiety was bad or I wasn't feeling right as physically I looked normal. However, the effect my mental health was having meant I couldn't work at my usual pace - and really, my work and overall outlook at work would be impacted.

This is why it's so important to take the time out for yourself. A job isn't worth your mental health and I can understand that's quite a privileged statement to make as some people can't afford to take sick days or to quit when things get hard. However, taking time out doesn't necessarily have to just mean sick days away from the office, it can mean, stepping outside on your break, talking to your manager to pull you out of a meeting or asking to be put on other tasks. Obviously, this is all just ideas as each working environment is different to the next - but what's important is you have the time away to look after yourself, in whatever form that can be.

Write a positivity log

This is something a colleague mentioned to me quite recently as my anxiety has been bad at work and I thought it was a genius idea. Anxiety often stems from not feeling good enough and that's why things such as affirmations and being kinder to yourself can help.

With a positivity log, it's a great space to fill out all the nice things colleagues or managers have told you about your work or yourself, and when you're feeling anxious or not good enough at work, you can read it as an important reminder.

Talk to your boss about how you're feeling

Your boss or manager is there to ensure you're happy and content in your role, and that means if anxiety is causing you a problem at work, speak to them. They may be able to offer you different ways to help cope with your anxiety or simply, just be someone to chat to so you don't feel alone. Help is different for everyone when it comes to anxiety so don't be disheartened if they suggest something and it doesn't work for you, keep trying as you can find the thing to help you cope with it.

Keep hydrated

Keeping hydrated is very important for every part of life. But a healthy body is a healthy mind and although it's not necessarily going to help you deal with anxiety, it will help your body feel nourished and taken care of as you pace through the day. 

Practice breathing exercises

I know the worst thing to hear when you're anxiety is bad is 'just breathe and you'll be okay' but it can help, if done right. There are so many breathing techniques that you can use and mediation apps which help enforce that. My favourite is the 5 rule, which a colleague actually told me about. It's to look around and spot 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. This should help to ground you and bring you back to the present.

Map out your day

With anxiety, excessive thoughts fly about all over the place and that doesn't help when you need to focus on the task at hand. One way to conquer this is to make a to-do list of things you need to get done that day, what your main priorities are and then also noting in the meetings you have too. With a plan of the day, you'll have a clear focus of what to do and then, you'll have less time for thoughts to sway.

Find a way to get into your zone

We all have that one thing that helps our anxiety and gives us clear focus. It could be shutting the world out with music, working with someone else or going out for a clear walk. Try and figure out whatever that thing is for you and implement it as much as you can to lessen your anxiety in the workplace.

Know those bad anxiety days are okay

Again, this is one point I've only been able to stomach recently. I always felt so guilty when my anxiety was bad or I was triggered easily as it affected my work and the performance I gave. However, when living with anxiety, it's normal to have good and bad days, and on the bad days, it's important to look after yourself with a little bit more tender loving care and asserting the ideas that it's okay not to be okay.

Remember your progress 

When I'm having an anxious day at work, something I like to focus on is my progress. I've come a long way in terms of my anxiety and I'm sure you have too. It's important to acknowledge that and know you're on the healing journey to becoming your best self.

Use essential oils

I love essential oils, they can do so much to help your anxiety. Although you can't always bring essential oils in the workplace with you, you can have a diffuser up in your home at all times, circulating the scent around and giving you a sense of calm. If you're looking for what essential oils to buy, this essential oil guide is for you.

I hope you enjoyed this post. What other tips do you have?

Thank you for reading <3

5 daily habits that'll help you feel more fulfilled

 Well hello to you my reader chums! As I've gotten older and dare I say it, wiser, I've learnt more about myself, about life, and really, what's truly important. Status, wealth, and having 'things' aren't the source of my happiness and honestly, I think that's the same for a lot of people. The source of my happiness is the love I have for myself, the people I have around me, the little things in life, and pursuing activities that make my soul happy.

Broadstairs beach Kent

With learning to change my mindset and discovering what really is important, I've also learnt to feel more fulfilled every day, and that I don't need to be dressed to the nines and surrounding by an exciting setting to feel fulfilled. Don't get me wrong, I love adventures, dressing up, and hanging out with friends in a more social setting, but what I mean is, there are things in life that can help you feel fulfilled without all the flashy elements.

Whether you're feeling a little unhappy with your day-to-day life or looking to feel more fulfilled, here are 5 daily habits to implement in your every day.

Doing some form of exercise

Since I've gotten back into an exercise routine at the beginning of the year, I've felt so much better, mentally and physically, and it gives me some sense of fulfillment. When you exercise, it gets the blood around the body, reduces stress levels, and stimulates the production of endorphins which are the body's natural mood elevators.

I'm not saying you need to run a marathon but finding a form of exercise that suits you will be beneficial to your everyday routine. Whether that's doing a hit dance workout, practicing yoga, going to the gym, for a run or simply, taking a stroll around your local area. Exercise is good in all forms and as long as you're getting your body moving, it'll do you the world of good.

Getting outside at least once a day for some fresh air

Similar to the exercise point, fresh air is so important for your mental wellbeing. It has been proved that getting some fresh air can help improve your blood pressure and heart rate, strengthen the immune system and help to digest food.

Whether that means utilising going out for a walk, or if you don't have the time in your day to make full use of the fresh air, try and pop out in your garden for a couple minutes or out of your front door. It doesn't have to be for a long time, but taking in a fresh gulp of fresh air can give you a moment to pause and take in the surroundings around you.

Mediating/affirmations

I wish I knew more about affirmations and meditating growing up, and the benefits that both of them have brought to my mental wellbeing, and helping me become a more confident individual. Meditating doesn't have to be a very long practice, you can do it for 5/10 minutes when you wake or spend a good hour doing it after work to unwind, it's down to you. But what will help, is to let you remain in a positive headspace, be at one with yourself and practice the art of calmness.

Affirmations go hand in hand with mediating, in terms of they can help you think more positively about yourself, your day, and life in general - and help you align with your true self. I love to practice affirmations regularly as they really help reinforce a positive message into my mind. The way I do it is to hold my crystals, and chant my affirmation for the day with my eyes closed so I'm really able to focus on the words. The daily practice has really helped me feel more fulfilled as it means surrounding myself with positive and calm energy.

Reading or listening to a podcast - educating yourself

One of the biggest ways to feel more fulfilled is by learning and growing every day - and that can come through educating yourself. I have a big love for learning, I love to learn new things and grow my knowledge on a lot of things. As they say, knowledge is power, and the more knowledge I have, the more I can help others.

There are a few ways to educate yourself and widen your knowledge, whether that's reading a book, listening to a podcast, reading a blog, watching a documentary, or learning a new language. The list is endless but spending an hour a day on this can really help give you a sense of fulfillment and accomplishment, as you're building to become a better and more well-informed version of yourself.

Writing a gratitude list

The art of gratitude is ever so important. I like to think I've always been a very grateful person and feel very privileged in the life I've led so far, however, since I've actually actively begun practicing gratitude, I've become even more grateful. It may sound so simple but writing three things you're grateful for every day can really reinforce positive messaging into your mind, especially if you're having a bad day and suffering from your mental health.

It's also great to keep a log as when you are having a hard day, you can go back through and read through the list. Realising the good things in your life will help outweigh the bad and overall, help you feel more fulfilled.

I hope you enjoyed this post. What other daily habits would you recommend?

Thank you for reading <3

How to save money whilst travelling

 Well hello to you my reader chums! It's no secret that I'm a bit of a travel addict and prior to the pandemic, all I would be doing in my spare time is either planning my next adventure or jetting off on my next one. Travel thrills my soul, it makes me happy and opens my mind to the wonders of the world.

money saving tips for travelling

A misconception about travel is that it's expensive or not everyone can afford it. And, although parts of travelling can be expensive and you do need some money to do it, a lot of travelling can be done on a budget. The majority of my trips are done on a budget as that way, I have more money to stretch across to more trips and I can travel more often.

Whether you're money conscious or looking to travel more with a budget when things are back to normal, here are my tips on how to save money whilst travelling.

Set a daily budget

I've never gone travelling or on a holiday without having a daily budget. It has always helped me travel within my means and have the assurance of knowing what I have to spend each day - and over the course of the week. It also helps prevent me from overspending or dipping into the next day budget as I know, I'll be limiting myself for the rest of the trip.

A daily budget is there to help you figure out how much money you can then put towards food, transportation and activities for instance - and is a method I've found to be the most effective. When setting a daily budget, you'll want to take into consideration your budget for the entire trip, how costly the place you're travelling through is and how you're looking to spend your trip. All of these factors would weigh into how much the daily budget should be. For instance, on city breaks in Europe, my daily budget is generally around the £50 mark, whereas in Asia, that budget will probably be less (not including accommodation as I usually book that in advance.)

Opt for street food options 

I love street food; it's one of the best ways to get a true taste of a country without spending a shed load of money. Street food is available wherever you travel, however, is more prominently cheap in places such as South East Asia where you can get a meal for about £1. Saying that I've been to cities in Italy and all over where the street food was a hell of a lot cheaper than any restaurant I've been to.

It won't only save you money, but it can also help you immerse in the culture, talk to local vendors and have a different eating experience.

Walk as much as you can

I can understand that not all destinations are accessible by foot and some people may struggle with a lot of exercise due to health conditions, however, when you're able to, walk as much as you can. Many locations are pedestrian-friendly and a lot of tourist sights can sometimes only be in walking distance to each other that you don't need to splash out on transport to get from one place to the other.

Also, walking around can give you the opportunity to explore different parts of the area, you probably wouldn't have seen if you hopped in a taxi from off-the-beaten-track streets to restaurants.

Or, utilise public transport rather than private

If you're not a fan of walking or aren't able to, public transport is your best friend. Although it can be hard to navigate in a new place initially, once you get the hang of it, it can be a blessing - and another way to see the destination in a different light.

Public transport varies in prices depending on where you're travelling to, however, in general, it's significantly cheaper than taxi hopping - and a budget-friendly option.

Rent your own vehicle

Another transport option is renting your own vehicle. This all depends on where you're going and who you're travelling with. For example, if you're travelling with a family, it may be more cost-effective to rent a car, rather than paying for public transport for you all. Or, if you're solo tripping in Asia and you're looking to explore further afield, then hiring a motorbike maybe your cheapest bet (as they're very cheap to hire.)

Shop around for tours/excursions

Similar to how you try and save money prior to booking the trip by searching for flights and accommodation, you want to do the same with tours or excursions. You can book tours prior to your trip, however, if you're travelling and looking to book whilst there then this point is for you.

A lot of tourist centres will be available around your destination (depending on where you are of course) and the beauty of booking things when away is you have the advantage of people. Whether you meet them in hostels or on the go, they can recommend the cheaper tours they went through and who to book with. Recommendations and research are key when shopping around.

Haggle at markets

You can't beat a haggle when shopping in a market, whether it's for clothes or trinkets. I'm pretty sure haggling happens in a lot of locations, but it is something you should ask about before attempting to haggle.

Trying to lower the price of the asking price may not save you hundreds, but it's a couple of pounds you can put towards something else and still buy what you're after.

Self-catered accommodation

There are many benefits to self-catered accommodation. Firstly, it's usually the cheapest accommodation type as you aren't paying for additional food charges. But, in the spirit of saving money whilst travelling, self-catered options, give you the opportunity to buy in foods and store them, which can save you money in the long run. For example, you can purchase a box of cereal for breakfast that'll last a few days instead of having to buy breakfast every day and that'll only be a few pounds.

It also gives you the chance to make lunch or dinner or buy lots of snacks which you can store and then pack with you as you roam around.

Take advantage of free things to do

Wherever you go in the world, there will always be free sights and things to do available. Before you head off on your trip, do a bit of research and make a list of the free activities that you're able to do - and put them in place on the days money is running low or your budget is smaller.

Also, one of the best free things to do is simply explore: walk around your area and off the main tourist path to see what you can find and discover - you'll make many different stories that way. The best things in life are free as they say.

Eat away from the tourist traps

This is probably quite an obvious point, however, where the main sights are, restaurants and shops around that are usually the most expensive. When on a budget, sway away from the tourist trap path to the quieter and family-run restaurants - not only will they be cheaper, usually, the food is a lot more authentic.

Be money savvy in every sense

All of the above tips are great methods to save money but the main thing is to have a money-savvy mindset. Think about the areas you don't need to spend, where you can spend less and if you really need it and I can assure you, it'll do wonders.

I hope you enjoyed this post. What other money-saving tips do you have?

Thank you for reading <3