#calming tips

Hello! Thank you for sending this in, and congratulations on the new job role.

Starting a new job can make us feel all sorts of emotions. Feeling nervous or anxious is totally okay, and I hope I can give you some tips and advice on how to cope while at work.

It is always best to try and have a relaxing day before your first day. A good night’s sleep, a clear mind and ready to learn. One way to ease the worry can be to write down all of your concerns the night before. Dedicate 30 minutes or an hour to this, and let all of your worries out on this list. Once you feel you have written it all down, put it away (perhaps even in another room) and focus on the rest of your day or getting ready to sleep. You can look back at these worries after the first day or week, and see what worried you and how they went.

Asking questions is okay. In any situation, there is no silly question. If you want to ask a question, it means you would like clarity in some kind of way and that is okay. Your colleagues will understand that you will have questions, and I’m sure they will be more than happy to answer them - especially during training. Asking questions shows you are willing to learn and is generally a positive way to learn and build relationships with your colleagues. They may be able to share stories on how to remember something or share mistakes and solutions which they encountered. Asking questions is a great thing to do, and it is okay to ask them.

If you are unsure, you can ask. Even if they have told you already, it’s okay to ask again. It can act as a conversation starter and open up more starters for the future without thinking into it.

When I started university, they constantly reminded us that it is okay to make mistakes. As humans, we learn from our mistakes. We remember situations and how we may or may not have handled them correctly. We remember this for the future and are able to improve our knowledge. If you make a mistake, it is okay. It does not mean you cannot do something or did it wrong. It means you will remember next time, and you are learning. Everyone makes mistakes, whether they are new to the job or have been working there for 15 years. It is okay to make mistakes.

If you doubt yourself before or during your work hours, remember that you were chosen for a reason. They saw the potential and a good worker. They believe in you, and understand that you will be learning. Remind yourself that you are new, and you can do this. If you need to, you could set reminders on your phone to tell you this or write it on a piece of paper in your pocket.

Our MHA blog has a page on calming ourselves during anxious moments or panic attacks. I encourage you to check this out (I will link you below) and perhaps work some of these into your day. Whether you need to use them or not, I think it is a beneficial thing to have. There are some really easy techniques which you can definitely use at work, and help to keep yourself from feeling horrible about work. Work is a great thing, it is just believing in ourselves and our choices at work which we often struggle with. That is okay, and we can learn ourselves how to cope and improve our mental health.

Calming Anxiety and Panic

If you need to take a moment to yourself at work, it is okay. Find somewhere quiet or ask if you can quickly pop into the bathroom just to take a moment to breathe. Here, you could perhaps use one of our techniques on our page.

For me, I find a job a positive thing for myself. It keeps me busy and gives me a purpose which I need. One thing which I often forget is that although I love my job, I can switch it off once I am home. I am allowed to have a chilled day and not think or worry about something I did at work. I am lucky enough have a good relationship with my colleagues, and I believe you will be able to do so as well. This way, we can discuss any issues together and learn from each other.

I really hope your training and rest of the job go smoothly, and that you are able to feel comfortable to work there. A new job is a scary thing but can be so exciting too. We have to believe in ourselves and remind ourselves it’s okay to struggle or ask questions. We are human, and if someone judges us or responds negatively, we have to be strong enough to brush it off. Unfortunately, that is sometimes the case. But we are strong enough, and we can show them that we were hired for a reason.

I wish you all the luck, and I am really excited for you. I hope you are too.

Learning to Live in the World With ADHD

Hi Friends, I’ve got a great post today from a fellow ADHDer, author, and work-from-home-Dad Jonathan “JO” Oliver.  Check it out:

I didn’t learn that I had ADHD until I was 30 years old. I was in the process of writing my book about Dyslexia when I was diagnosed. While researching for the book, I learned that 43% of people who have Dyslexia also have ADHD. I happened to be one of the 43%. Once I…

Don't you just love it when your stuck doing a 12 hour shift with a work dodger who will do everything within their power in order to avoid actually doing what they are fucking paid to do!!

-Be it either through making stupid phone calls that really have fuck all to do with work.

-Fag breaks every 30 fucking minutes.

-Needing to nip to the shop, which is literally 2 minutes across the road and it turning into a 45 minute venture to god knows where. 

-Whenever they go to the other site down the road they must cover down there cos every single time without fail something happens.

-When they take over an hour dinner even though were only allowed an hour

...and just to top it all off you can't say anything cos their daddy is one of the big bosses!!! -_-

Maybe I'm over-reacting due to being tired and just stressed from the job but its fucking annoying!!!!

Hey lovely,

Have you brought this up to a doctor? It sounds to me like you may have an anxiety/panic disorder and even though those things that you’re reading or think of seems harmless they could be triggering these episodes. I highly recommend you bringing this up to a psychiatrist and get help on it. They may couple both therapy and medicine to help you figure out why and treating the symptoms at the same time. So definitely see a doctor about it.

In the mean time, can you try to figure out what kinds of things that you read or think about triggers your anxiety/panic? When you say whenever you think of anything, what kind of “anything” is it? Because I don’t know if it’s possible but can you think of air and be okay? It can be a certain train of thoughts or a certain genre of things that you read that causes the panic/anxiety. If possible, I’d say figure those things out as best as you can and mention it to your doctor. It’ll help a lot.

We have some tips on how to calm down when you’re feeling anxious and panicky. Here are some breathing techniques that may help:

In 1, Out 1+: Breathe in for 1, out for 1. Next, in for 2, out for 2. In for 3, out for 3. Continue progressing in this pattern until you get up to breathing in 10, out 10. This technique is useful for when you are right in the middle of a panic/anxiety attack and cannot breathe in and out for longer than 3 counts. If you find yourself unable to progress past a certain number of breaths in and out, it’s okay to only focus on the last amount of breaths you left off on until you can continue to larger counts.

In 7, Out 11: Breathe in through your nose for 7 counts and out through your mouth for 11 counts. Breathing out of your mouth longer than you breathe in your nose activates your sympathetic nervous system. This regulates heart beat and breathing and using this technique helps the brain and body to realize you are no longer in a fight-or-flight situation and begin to slow your heart rate, blood pressure, and breathing.

In 7, Hold 5, Out 10: Lie on your back, close your eyes, and put your hands on your stomach. Breathe in for 7 seconds, hold for 5 seconds, out for 10 seconds while feeling your stomach rise and fall. Keep repeating until you feel calm.

Meditation: Get comfortable. Close your eyes. Breathe in 4 counts, hold for 4 counts, and out for 4 counts. Try to clear your mind and let all thoughts go through without paying attention to them. Acknowledge the thoughts, but don’t let them gain control. While you meditate it helps to do the deep breathing exercise at the same time.

Morning Breathing: From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last. Hold your breath for just a few seconds in this standing position. Exhale slowly as you return to the original position.

Roll Breathing/Abdominal Breathing:  Place your left hand on your abdomen and your right hand on your chest. Notice how your hands move as you breathe in and out. Practice filling your lower lungs by breathing so that your left hand goes up when you inhale and your right hand remains still. Always inhale through your nose and exhale through your mouth. Keep your shoulders relaxed, and don’t shrug them. When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: Inhale first into your lower lungs as before, and then continue inhaling into your upper chest. As you do so, your right hand will rise and your left hand will fall a little as your abdomen falls. Exhale slowly through your mouth and make a quiet, whooshing sound as first your left hand and then your right hand falls. As you exhale, feel the tension leaving your body as you become more and more relaxed. Practice breathing in and out in this manner for 3 to 5 minutes. Notice that the movement of your abdomen and chest is like rolling waves rising and falling in a rhythmic motion.

Warrior Breathing: Press your tongue down into the bottom half of your mouth. (The tip of your tongue should be touching the front bottom row of your teeth.) Breathe in through the mouth, and out through the mouth with your tongue pressed down in this manner. Repeat until you feel calm. This technique was used by warrior after battle to calm their adrenaline and nerves down to reintegrate them back into society

source

Also check out these websites for other relaxing things relaxing soundsthe dawn roomonline hugs

I hope this helps!

Always by your side,

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