I have been focusing on anxiety and panic attacks this month because they are so prevalent and disruptive in the workplace. For trauma survivors, fear and anxiety over the unpredictable nature of trauma triggers is a daily occurrence. Often, what happens is that we start feeling anxious over not knowing when we will be triggered at work. Then we become anxious about feeling anxious, all the while questioning our ability to handle it before it turns into a full-blown panic attack.
The more we focus on our anxiety, the worse it becomes. Have you ever wondered why that is? I believe it is because we have amazing imaginations that assist us in coming up with ten thousand possible worst-case scenarios in a matter of seconds. Remember that our brain’s first priority is to keep us safe, so it is just doing its job.
I invite you to take a moment to identify the thoughts that are causing you anxiety related to the workplace. Aren’t they about potential scenarios that “could” happen or “might” happen or are likely to happen in the workplace? “My manager yells at me all the time.” “My co-worker is just looking for an opportunity to stab me in the back.” “I just know I am going to mess up and fail.”
These scenarios, unfortunately, could be your reality because there are too many examples of toxicity in the workplace to even count. The challenge for trauma survivors is in realizing that you have choices now that you didn’t have as a child. When you were a child, you had to take the abuse because you had no other choice…but that is NOT TRUE now. YOU HAVE CHOICES.
YOU get to choose how you want to deal with adversity in the workplace. You don’t have to just sit there and take it anymore. For the trauma survivor, empowerment is critical for the healing process. Empowerment moves a person from a victim to a victor. Empowerment gives you voice and choice.
One of the most challenging parts of my early recovery was letting go of the belief that I was still powerless and that there was nothing I could do about what was happening in the workplace or in my life. The belief that I was powerless was so engrained in me over the years that it was difficult to change…difficult, but not impossible.
What would it be like if you had the power to manage your own anxiety? Well, guess what…you do, but you can’t do it alone. We need to enlist some support. Especially at the beginning of our journey, we need others to remind us that we are not powerless and that we have choices.
We may need help managing the physical symptoms of anxiety, like tightening of the chest, headaches, stomach issues, and tension, that the body is sending us to let us know that we are not safe. We often need other people to remind us that we don’t have to fear our security system because it is doing its job. We may need help understanding the available choices because when we are not used to having choices, it may be difficult to discern what they are.
Anxiety and panic attacks can cast a shadow over daily life, making the need for a reliable support system all the more crucial. Here are ten tips and solutions to help you establish and strengthen your support networks:
1. Identify Trusted Individuals: Identify people in your life whom you trust and feel comfortable opening up to about your experiences. This can include friends, family members, or colleagues.
2. Communicate Your Needs: Clearly communicate your needs to your support system. Let them know how they can best support you during moments of anxiety or panic attacks.
3. Educate Your Support System: Help your support network understand more about trauma, anxiety, and panic attacks. Education can foster empathy and create a more supportive environment.
4. Join Support Groups: Seek out support groups or communities where you can connect with others who have experienced trauma. Sharing experiences with those who understand can be incredibly validating.
5. Professional Support: Consider involving mental health professionals, such as therapists or counselors, in your support system. They can provide specialized guidance and coping strategies.
6. Create a Safety Plan: Work with your support system to create a safety plan for times when anxiety or panic attacks occur. This plan can outline specific actions or strategies that help you feel secure and supported.
7. Establish Boundaries: Clearly communicate your boundaries to your support network. Let them know what kind of support is helpful and what might be triggering or unhelpful.
8. Encourage Self-Care in Your Network: Promote self-care within your support system. Healthy individuals are better equipped to provide support. Encourage your supporters to take care of their own well-being.
9. Utilize Technology: Leverage technology to stay connected with your support system, especially if they are not physically close. Video calls, messaging apps, and online support forums can provide ongoing connections.
10. Celebrate Progress Together: Acknowledge and celebrate progress, no matter how small. Share achievements with your support system, and let them be part of your journey toward healing.
Remember that building a support system is an ongoing process, and it’s okay to reassess and adjust as needed. Each individual’s support needs are unique, so tailor these tips to fit your specific circumstances and preferences.
An Invitation
If you are a trauma survivor looking for an online community of other survivors focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)
The RCA Community is a FREE group dedicated to helping/supporting trauma survivors working to overcome the legacy effects of trauma on their careers.
The benefits to you are:
- Community — The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle
- Workplace/Career Resources — The group provides tools, resources, and templates to help you with your career journey
- Available Coaching Support — The community is supported by trained and certified trauma recovery coaches who are available for individual sessions
- Learning — You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey
- Workshops/Webinars — You will have access to practical workshops/webinars targeted to help you in the workplace to grow your career
If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community
As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.
Trigger Tracker Template — This is a FREE resource to help you keep track of the triggers in your workplace and to plan the coping strategies you will use to get through the experience.
Get on the waiting list for The Resilient Career Academy™. You won’t want to miss it.
If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.
You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.
Photo by John Cameron on Unsplash
Believer. Leader. Learner. Advocate. Writer. Speaker. Coach. Mentor. Triathlete. Encourager. Survivor.
Most of all, I am a fellow traveler on the rocky road called, Trauma Recovery. My mission is to minimize the effects of trauma for survivors in the workplace.
