When we have anxiety or stress it tends to escalate quite quickly, emotions take over and the problem magnifies and feels unmanageable, There are 2 key things you need to do, take the emotion out of it and take back control of your emotions:
The first thing to do is to distance yourself from the emotion/thought/s, this could be by taking time to read a book or watch a movie, if this is something you can’t do because of time restrictions then just simply make yourself a cuppa. Distancing yourself from your current state is very important before the next stage…..
Now take a deep breath and write down all of the things that are worrying you or causing you anxiety.
Look at each of them and think abut wether or not they are true statements….. I.e ‘I messed up at work, my boss thinks I’m stupid and can’t do my job…..’ is this a true reflection of what they ‘think’ or more about how you feel?
Next look at what options do you have for each statement? What can you do to take back control of the situation?
By writing them down and seeing your thoughts and feelings on paper you can distance yourself from the emotional element of the problems and you can start looking at solutions and how you can take back control. If your are struggling think about what you would advise your best friend to do in this situation…..