Anxiety = Uncertainty X Powerlessness

Anxiety = Uncertainty x Powerlessness Chip Conley, writing for his Wisdom Well weblog, has an excellent idea for mastering anxiety. If you’ve ever laid awake at night time, fretting over something that was going to occur (or was even vaguely potential), you’d give almost something to make the anxiousness go away. Chip Conley presents a software that may do just that. Conley writes: “Almost all anxiety may be traced to two sources: ambiguity and a perceived lack of influence. I’ve found when anxiety strikes, I create a steadiness sheet of what I know and what I can affect. Anxiety lurks at midnight, so this stability sheet acts as an illuminating flashlight.” Now, I admit that the thought of making a spreadsheet as remedy would never have occurred to me, however I do see the sweetness in his concept. Here’s what he proposes: “Create 4 columns, as shown below and begin itemizing every little thing you'll be able to consider beneath each heading. Maybe you’re worried you ’re going to get laid off. In the first column, list everything you understand about the firm’s and your efficiency. You can add what you don’t know in column 2. Next, transfer to the powerlessness part of the equation by listing in column three how you can influence or management the situation, followed by what you possibly can’t management in column four.” What I love about this idea most is that it’s tangible. Writing down your ideas helps stop the cycle of rumination, the infinite loop of unfavorable ideas. It will get them out of your head and down onto paper. It’s additionally a way to see clearly what number of knowns and unknowns and how much power you must influence events. If there are lots of things you possibly can control, but only one factor you can’t (like how your boss will feel a couple of presentation, or whether or not you’ll be the best candidate for a job) you may be able to relaxation easier. It’s additionally a productive train that gets yo ur mind stepping into a straight line instead of round in circles. When I am stressed about how a lot there's to do, I find that getting up and making lists calms my mind enough to let me sleep. Many people journal to assist them recover from adverse emotions. This would make a very effective kind of journal entry. Chip Conley calls this an ”emotional accounting lesson.” And he suggests you could do it with others: your companion, as you’re worrying a few massive determination. Or your team at work as you’re going via a disaster. This methodology is a good corollary to my husband’s principle on worry. (He’s not a fan of it.) When he catches me laying awake in the night fretting, he at all times asks “Is there anything you can do about it right now?” (with a pointed look at the clock reading 2 AM.) “If the reply isn't any, go back to sleep. Getting a good night time’s sleep is one factor you are able to do right now to make it higher.” For the document, sweethea rt, you’re proper. I’ve got a spreadsheet that proves it. Published by candacemoody Candace’s background contains Human Resources, recruiting, coaching and evaluation. She spent several years with a nationwide staffing company, serving employers on both coasts. Her writing on enterprise, profession and employment issues has appeared in the Florida Times Union, the Jacksonville Business Journal, the Atlanta Journal Constitution and 904 Magazine, in addition to a number of national publications and websites. Candace is commonly quoted in the media on native labor market and employment issues.