Over the past few months anxiety levels have risen – it’s no surprise given the unusual circumstances we’ve all been going through. 2020 has thrown some curveballs and really tested people both mentally and physically. At the start of all this October may have seemed like the distant future – but now it’s a reality. With furlough coming to an end, October is pivotal as people will either be returning to work or facing the possibility of redundancy. It’s a daunting time for many, and whether you’re heading back to work for the first time since March or starting your job hunt, those nerves you’re feeling are completely normal.

Everybody feels anxious from time to time, especially when trying something new or out of the ordinary – it’s natural. However, no matter how scary the thought of diving into the unknown is, pushing yourself beyond your comfort zone is healthy. It’ll boost your confidence no end and leave you with a sense of fulfilment that you won’t be able to shake – we promise! 

But we understand that getting to that point can seem impossible, so to help we’ve created this toolkit. Our hope is that you find this useful when everything feels awful and you’re just not okay.

For Starters…

Stop. Take a deep breath. Give yourself a moment to try and regulate your breathing as best as you can. There are lots of different breathing exercises out there – it’s about finding one that works for you. Here is an example of one we use at Ldn Dares; you will get the most benefit if you it regularly, as part of your daily routine: 

1. This exercise can be done standing up, sitting in a chair (that supports your back), or lying down on a bed or a yoga mat on the floor.

2. Make yourself as comfortable as you can. If possible, loosen any clothing that may restrict your breathing.

3. Once comfortable do the following:

   • If you are lying down – place your arms a little away from your sides, with your palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.

   • If you are sitting – rest your arms on the chair arms.

   • Whether sitting or standing – place your arms a little away from your sides, with the palms up. Let your legs be straight, or bend your knees so that your feet are flat on the floor.

4. Let your breath flow as deep down into your belly as is comfortable, without forcing it.

5. Try breathing in through your nose and out through your mouth. Breathe in regularly and gently. Some people find it helpful to count from 1-5. You may not be able to reach 5 at first. If you are feeling particularly anxious then start with breathing in and out for 2 counts only.

6. Then, without pausing or holding your breath, let it flow out gently, counting from 1-5 (or 2) again, if you find this helpful.

7. Continue this for 3 to 5 minutes

An additional section you can add to this exercise is the following. This exercise is used by actors to relax themselves before going on stage. We recommend doing this part of the exercise in a sitting or lying position for maximum effect. Time it with your breath to really enjoy the release of tension.

1. Clench all your muscles together from your toes, to your tummy, to your fists and face as tightly as you can. 

2. Hold this clenched position for 5 seconds and then release and feel the tension fall away. 

Take your time…

It doesn’t matter if you are late. A surprising proportion of the population suffer with some form of anxiety – even more so in the current climate. If you know you’re not going to be on time – drop your manager, a team member or interviewer a message. If you feel comfortable let them know why, if not speak to someone once you arrive. Believe it or not, but for the majority of employers staff welfare is their priority.

Still struggling?

Pop in your headphones and listen to your favourite music or find a nice relaxing playlist on Spotify – failing that there are some great podcasts out there that’ll give you the sense of being surrounded by your friends. Not helped? Grab ten minutes to pop outside for some fresh air, take some time for you – think about your breathing or try imagining yourself in a place where you feel relaxed. If you can’t head outdoors then go for a walk around the office, find a quiet space or make yourself a drink – remember to avoid caffeine as this is known to worsen panic attacks. 

Other way to help reduce your anxiety:

• Getting enough sleep – you may feel tired after a solid eight hours but that’s because your body needs more rest when you are feeling anxious

• Exercising regularly – this will release endorphins and leave you feeling uplifted

• Eating well – remember to eat regular balanced meals to get all the nutrients your body needs, you’re going to want that energy

• Welcoming humour – a smile and laugh can go a long way and can actually push you into a better mood

We’re not saying to do all of the above, some bits may work better for you than others. It’s about trying and learning. Many people find that often the anticipation is worse than the event itself and once you’re in the environment you begin to feel more comfortable. You’ve just got to make it through the first instance to show yourself you can do it, and although this may seem challenging it is fantastic for your personal growth.

For those that still feel like they need that extra bit of support ,our workshop – the Dare Sessions offers some great insights into methods for boosting your confidence for the everyday, based upon techniques used by trained theatre professionals. To date we’ve helped over 1000 people improve their confidence, self-esteem and body image perception. If you would like to know more get in touch via team@ldndares.com and we can discuss the right course for you.