News and updates

Like anyone else, leaders can, and often do, suffer from anxiety.

Symptoms of anxiety vary from person to person but can present as a sense of dread, heaviness in the chest, shortness of breath, sweating, dizziness, and increased heart rate. They can also include excessive worry or fear (not necessarily associated with an obvious 'thing'), irritability, difficulty concentrating, restlessness or compulsions, among others. 

Data from America's National Institute of Mental Health indicates that approximately 30% of Americans will experience clinical anxiety at some point in their lives. And "recent workplace data from Mind Share Partners, SAP, and Qualtrics suggests it's widespread on the job: Nearly 37% of workplace respondents reported symptoms of anxiety in the past year." (HBR)

In New Zealand, recent data suggests about 20% of New Zealand workers report frequently being stressed by their work (mentalhealth.org). The increasing workplace stress is linked with higher levels of psychological distress among workers, affecting their productivity and wellbeing. (Stats.govt.nz)

This article from the Harvard Business Review has some great strategies for managing anxiety yourself through mindest training and emotional self-management tools.

Here are some other evidence-based ways to deal with anxiety:

Social interaction:

• Having a network of supportive relationships can provide emotional comfort and practical help during times of stress. Social support can buffer against the effects of stress and is linked to better mental health outcomes. Perspective sharing, 'a problem shared is a problem halved', normalisation of feelings, distraction, and suggestions for what to do about it can all be helpful sources of relief. As well as the hormones we release when we hug, laugh, or connect with someone we love.

Exercise:

• Physical activity is key in reducing symptoms of anxiety. Regular exercise releases endorphins (chemicals in the brain that act as natural painkillers) and improves overall physical health, which can enhance psychological well-being and reduce feelings of anxiety. 
• Take a brisk walk, run, swim, do a weights session, or whatever semi-vigorous exercise you enjoy or can manage. Even better if you can do this outdoors in a natural space, such as a beach or park.
• Make sure you follow any vigorous exercise with breath work or a 'Physiological Sigh' (see below) to re-establish your parasympathetic 'rest and digest' state.

Breathing:

• 'Square belly breathing' is a great and accessible way to settle your central nervous system back into its resting, parasympathetic state. Breathe in through your nose (feeling your belly rise, not just your chest - this can take some practice), counting to four slowly. Hold your breath for four seconds without exhaling. Slowly exhale through your mouth for four seconds. Slowly repeat the process at least three times to re-centre yourself.
• A 'Physiological Sigh' is a quick and effective way to bring your levels of stress and alertness down and feel more calm. Watch this video for a quick guide.

Mindfulness and Meditation:

• A regular practice of mindfulness and meditation can significantly reduce symptoms of anxiety. These practices help you stay in the present moment and develop a non-judgmental awareness of your thoughts and feelings, reducing overall stress and promoting relaxation.
• Like exercise, mindfulness and meditation take practice and effort. Start small and build up slowly.

Sleep Hygiene:

• Good sleep hygiene is crucial for mental health. Anxiety can worsen with poor sleep, so establishing a routine that promotes a healthy sleep schedule is beneficial. This includes consistent sleep and wake times, a comfortable sleep environment, and avoiding caffeine or screens before bed.

Psychological Interventions and Cognitive Behavioral Therapy (CBT):

• CBT is a well-established, highly effective type of psychotherapy that helps individuals manage anxiety by identifying and changing negative thought patterns and behaviours. It involves techniques like cognitive restructuring to challenge unhelpful thoughts and exposure therapy to gradually face fears.
• Utilise your organisation's Employee Assistance Programme (EAP), if there is one. 

Medical Intervention and Medication:

• For some individuals, medications are necessary to manage anxiety and can be effective for managing acute periods or chronic conditions that are not successfully self-managed. These should be prescribed by healthcare professionals and often are most effective when combined with psychological therapy to achieve more enduring lifestyle and mindset changes.

The following services offer confidential support and are accessible to anyone in need of help with mental health concerns, providing a critical lifeline in times of crisis or ongoing struggles with mental health:

• Anxiety New Zealand - Provides support, treatment, and education for anxiety, including a helpline at 0800 ANXIETY (0800 269 4389).
• 1737, Need to Talk? - Available 24/7, you can call or text this number to speak with a trained counsellor for free.
• Lifeline - Another 24/7 helpline, Lifeline offers support through crises, stress, and mental health issues. You can reach them at 0800 543 354 or text HELP (4357).
• Depression Helpline - If you're experiencing depression or anxiety, you can contact this helpline at 0800 111 757 or text 4202 to speak with a trained counsellor who can provide support and information.
• Samaritans - For confidential support from trained volunteers, you can call Samaritans at 0800 726 666.
• Youthline - Specifically for young people, you can call 0800 376 633 or text 234. They also offer support through email: [email protected]