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Quick Look Course Summary:Managing Workplace Anxiety Course
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  • Length: 1 day(s)

  • Price (at your venue): 1 Person R 4,475.00 EX VAT 3 Person R 3,399.06 EX VAT 10 Person R 2,529.41 EX VAT

  • Certification Type: Non-Accredited

  • Locations & Venues: Off-site or in-house. We train in all major city centres throughout South Africa.

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    Managing Workplace Anxiety Course

    Course Introduction

    Just like stress, anxiety can be productive. However when it becomes counter-productive, its time to attend this workshop and learn how to deal with anxiety in the workplace.

    Course Outline

    Let’s be clear from the get-go, there is a normal amount of anxiety and stress in any given situation, including work, and then there is anxiety which is a real psychological and physiological problem. The latter should be addressed with a professional, this is not a psychology course, it’s a self-help course for those who are self-aware and experience a little bit of nervousness now and then. That kind of anxiety is good and our aim is to help you harness that stress and anxiety and make it work for you. To be able to help ourselves and others we need to be able to distinguish between types of anxiety, there is social anxiety; general anxiety disorder, panic disorder and phobias. Social anxiety manifests in high anxiety/fear levels when you are in a crowd or about to address a crowd. The difference between normal and abnormal is sweaty palms, a rapid heart rate coupled with excitement and a view of the situation as an opportunity, irrational fears, such as the walls closing in on you, or the feeling that you are going to die right now is abnormal. Fear is the difference.

    General Anxiety disorder usually develops from a trigger, but sometimes there is no cause at all. Panic disorder is probably the most debilitating disorder because as soon as you start to panic, all rational thought stops and irrational thinking takes over as far as your brain is concerned, your behaviour is not irrational, your fight or flight response has been triggered and the brain now makes autonomous decisions to keep you alive. If the walls are closing in you’d run out of the building, it’s irrational to everyone but yourself. Phobias are a common source of anxiety, we all fear something. Phobias can also be helped by self-help techniques, but sometimes a professional needs to talk to you as well, again with phobias, the killer is the irrational thought.

    TIP: The paper bag and the what-if game. There are two things you can do once an anxiety or panic attack is triggered. Note your heart-rate, slow it down by breathing into a paper bag. Take a few quick shallow breaths in the bag and then breathe without it, inhale deeply and exhale as slowly as you can. If your heart-rate is not slowing, breathe into the bag again. The second, is the what-if game – the irrational thoughts will come, and when they do they will terrify you. Play it out, if your thought is that you’re going to have a heart attack, ask yourself: Then what? You die; the end will be three minutes away. That’s what. Suddenly the thought loses its power to terrify you. You accept the answer because it is a logical conclusion. You are dying, right now. But your eyes are still open and you can still think and see and hear. You are not dying. You will accept the answer because of its logic. A last word about the paper bag, we breathe in oxygen and we breathe out carbon-dioxide. When you take a few shallow breaths in a paper bag, you are breathing in carbon-dioxide and momentarily depriving your brain from oxygen. You will be relaxing the part of your brain which became over oxygenated in the first place. That is also where the irrational thought originates.

    The trigger to fight or flee is working, but there’s no danger and so your brain creates danger. There are a number of coping strategies which can also help, keeping a journal is one of them, and thinking positively is another. Talk about your stress and anxieties with family and friends. Ensure that you get enough sleep and exercise. For those with social anxiety, don’t avoid the situation, avoidance can become a cycle of anxiety in itself. There is a multitude of other practical self-help activities and ideas in the workshop for you to conquer and manage normal stress and anxiety. We end off our course on when to seek help.

    1. Introduction
    Workshop objectives

    2. Common types of anxiety
    Social anxiety
    Generalised anxiety disorder
    Panic disorder
    Case study

    3. Recognising symptoms in others
    Avoiding social situations
    Difficulty in accepting negative feedback
    Difficulty in focusing on tasks
    Irrational fears
    Case study

    4. Coping Strategies (1)
    Keeping a journal
    Power of positive thinking
    Have a “me” place to go
    Establish attainable goals
    Case study

    5. Coping Strategies (2)
    Talk with friends and family
    Get enough sleep
    Eating well and exercise
    Begin small and build up to larger challenges
    Case study

    6. Don’t avoid the situation
    It’s okay to make a mistake
    Accept the situation, and move on
    Avoidance can cause anxiety
    Identify the trigger
    Case study

    7. Normal nervousness versus anxiety
    Anxiety spectrum
    Anxiety can occur without a cause
    Length of time symptoms last
    Exaggeration of normal feelings
    Case study

    8. Physical symptoms
    Rapid heartbeat
    Panic attack
    Trembling or shaking
    Case study

    9. Recognise the positive aspects of anxiety
    It alerts us to danger
    Improves self-awareness
    Can be a great motivator
    Prevent mistakes
    Case study

    10. Common anxiety triggers
    Fear of the unknown
    Holding in feelings
    Public speaking/Speaking up
    Trying to be perfect
    Case study

    11. When to seek help
    Feeling overwhelmed
    Physical changes
    Unable to work or function
    Panic attacks
    Case study

    12. Topics not discussed
    Post Workshop Review

    Course Duration

    1 day/s

    Who should attend

    This course is for anyone who wants or needs to reduce workplace anxiety.

    **Quote does not include Any Exam Fees (if applicable)

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