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The Impact of Anxiety on Your Career

Anxiety is defined as an “uncontrollable, diffuse, unpleasant, and persistent state of negative affect, characterized by apprehensive anticipation regarding unpredictable and unavoidable future danger, and accompanied by physiological symptoms of tension and a constant state of heightened vigilance.” It is a complex response to real or perceived threats that can involve cognitive, physical, and behavioral changes. Anxiety is an unavoidable feeling that every human will undoubtedly experience at various points throughout one’s life, as it is the body’s natural response to stress. Still, anxiety can have a significant impact on your career in various ways:

Absenteeism: Prolonged stress and anxiety can alter protective immune responses, increasing one’s susceptibility to infections, such as colds, the flu, and other viral and bacterial disease, which can lead to excessive absences from work.

Decreased work performance: Research from the Anxiety & Depression Association of America (ADAA) found that fifty-five percent of employees surveyed said they experienced anxiety about deadlines, which may contribute to missing them altogether. Further, anxiety causes the hippocampus to shrink. The hippocampus (area of the brain associated with learning and memory) connects to the amygdala, and together they control emotional memory recalling and regulation. This can interfere with your ability to remain on task.

Hinder your workplace relationships: Anxiety can cause you to avoid social situations, and at work this may manifest as skipping a meeting or avoiding conferences and large gatherings. In fact, according to the AADA, 73 percent of those with anxiety admit to avoiding social situations. Communication difficulties, social withdrawal, and a reluctance to engage in networking or teamwork can thwart your professional growth.
Erodes your earning potential: In attempt to mitigate undue stress, it is highly common for people with anxiety to avoid seeking a promotion, trying for a higher paying job, taking classes, or changing careers.

The AADA conducted a survey that revealed that, among those who have anxiety, more than half said it affected their work performance and 50 percent felt it had a direct impact on the quality of their work. Another 43 percent said they felt stress and anxiety had a strong impact on their relationship with their superiors. While some level of stress and anxiety is normal in the workplace, excessive or chronic anxiety can negatively affect your job performance, career advancement, and overall well-being.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

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The Connection Between Anxiety and Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a chronic and debilitating functional gastrointestinal disorder that is characterized by abdominal discomfort associated with altered bowel movements. IBS is highly common and is said to affect 9%-23% of the population across the world. Although the symptoms of IBS vary, according to Cleveland Clinic, some of the most common symptoms include the following:

Abdominal pain or cramps, usually in the lower half of the abdomen.
Bloating.
Bowel movements that are harder or looser than usual.
Diarrhea, constipation or alternating between the two.
Excess gas.
Mucus in stool (may appear whitish).
Incomplete bowel movements.

Recent research has shown that “many symptoms of IBS are related to hypersensitivity of the nerves found in the wall of the gastrointestinal tract.” Anxiety and digestive problems often go hand in hand. These two conditions are closely connected, and they often interact in a bidirectional manner:

Studies have found that higher anxiety can trigger more severe IBS symptoms.
One report suggests that the connection may be due to shared genetic pathways between IBS and anxiety.
Chronic stress and anxiety may cause a decrease in blood flow and oxygen to the stomach and contribute to low-level inflammation in the body. This may affect the gut lining and exacerbate IBS symptoms.
The mind and the gut are closely intertwined in what experts call the gut-brain axis, which is essentially a two-way signaling system between one’s brain and digestive tract. Anxiety and other emotional factors can influence gut function and vice versa. As explained in Impact of Psychological Stress on Irritable Bowel Syndrome, “Stress-induced alterations in neuro-endocrine-immune pathways acts on the gut-brain axis and microbiota-gut-brain axis, and cause symptom flare-ups or exaggeration in IBS.” Hence, changes in gut function can lead to alterations in mood, creating a feedback loop.

It is highly common for IBS and anxiety to co-occur as data indicates that nearly 40% of IBS patients also suffer from an anxiety disorder. While anxiety does not cause IBS, nor does IBS cause anxiety, the two disorders are known to exacerbate each other, leading to what’s often described as gastrointestinal-specific anxiety (GSA). Understanding the connections between anxiety and IBS can inform treatment protocol. IBS is a stress-sensitive disorder and effective treatment for IBS should focus on managing stress and stress-induced responses.

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How To Cope With Anxiety-Related Insomnia

The Oxford English Dictionary defines anxiety as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Anxiety can have a significant impact on your sleep quality. Research suggests that anxiety may lead to a state of dysfunctional arousal which often results in persistent sleep-wake difficulties. Insomnia is characterized by “the subjective complaint of difficulty falling or maintaining sleep, or nonrestorative sleep, producing significant daytime symptoms including difficulty concentrating and mood disturbances.” Insomnia, and other serious disturbances of sleep, are well established as a common symptom of anxiety disorders, because people’s worries disrupt their ability to sleep well. Coping with anxiety-related insomnia can be challenging, but there are several strategies and techniques that can help you manage your anxiety and improve your sleep quality, such as:

Avoid an erratic sleep schedule: Develop consistent sleep patterns by having a set bedtime and following it every day, as best as you can.

Exercise daily: Integrating regular exercise into your routine not only helps with releasing endorphins (the hormones in one’s body associated with feeling pleasure) but can also increase the production of melatonin (the body’s main sleep-inducing hormone).
Eat smaller meals in the evening: Eating a large dinner can interfere with your ability to fall asleep, as your body must work extra hard to digest a heavy load. Decreasing portion sizes and switching your larger meal of the day to lunchtime can help you reduce your digestive load in the evenings, which can help you fall asleep more naturally.
Create a peaceful sleeping environment: Research has found that the body naturally produces certain chemicals to help increase feelings of calmness and relaxation. When serotonin, known as the “feel-good” hormone, is released in a comfortable and/ or dark environment it is converted into melatonin.
Refrain from using electronics at bedtime: One study found that individuals who refrained from using their smart phones and other screen-based devices an hour before bed gained twenty-one extra minutes of sleep at night.
Try a weighted blanket: The purpose of weighted blankets is to put additional pressure on an individual’s body while they rest to help generate deep relaxation. The weight of the blanket works by stimulating the deep pressure touch (DPT) receptors of the body, triggering the release of serotonin. This, in turn, helps people achieve more meaningful rest by helping them fall asleep, and remain asleep longer.

Overcoming anxiety-related insomnia does not happen instantaneously, rather it is a process that requires time and patience. If, however, you find that your insomnia is significantly affecting your quality of life, it is advised to seek professional guidance.

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The Connection Between Anxiety and Addiction

Anxiety, as defined by the American Psychological Association (APA), is an “emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” Anxiety will manifest differently in different people. The feelings of anxiety can range from mild to severe. While fleeting anxiety is unavoidable, it is atypical for an individual to experience frequent, intense, debilitating, persistent worries and/ or fears related to everyday situations, and such anxiety could be indicative of an anxiety disorder. The National Alliance on Mental Illness (NAMI) asserts: “Anxiety disorders are a group of related conditions, each having unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening.” According to Johns Hopkins Medicine anxiety disorders affect up to 18% of the population, making it the most common mental health condition in the United States.

Substance Use Disorder

Addiction, also known as substance use disorder (SUD), is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic, relapsing brain disorder. Substance use disorder is defined as a “complex condition in which there is uncontrolled use of substance despite harmful consequence.” Habitually abusing drugs and/ or alcohol will affect the way one’s brain functions, as one’s body becomes increasingly accustomed to operating with the presence of the abused substance in its system. Since the disease compels an individual to prioritize satisfying his or her substance cravings above all else, he or she will likely experience a plethora of adverse effects, including physical complications, relationship fractures, financial strain, legal challenges, employment issues, and more. Data from 2022 presented by the National Center for Drug Abuse Statistics, indicate that addiction affects over 20 million Americans aged 12 and over.

Anxiety and Addiction

There is a complex and bidirectional relationship between anxiety and addiction, and these two conditions often co-occur. Some individuals who suffer from severe anxiety will turn to drugs and/ or alcohol in attempt to help alleviate the discomforts of their anxiety. Self-medicating cannot only be dangerous but can also lead to a built-up tolerance, increasing one’s risk of developing SUD. Conversely, chronic substance abuse can lead to neurobiological changes in the brain, affecting areas involved in mood regulation, stress response, and decision-making. These changes can increase susceptibility to anxiety disorders. Both anxiety disorders and addiction can have genetic and environmental risk factors. These factors can overlap, making some individuals more vulnerable to developing both conditions. The National Institute on Drug Abuse (NIDA) states that people diagnosed with substance use disorder are twice as likely to suffer from an anxiety disorder than the general population.

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How to Manage Anxiety in a High-Stress Job

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” It is a complex response to real or perceived threats that can involve cognitive, physical, and behavioral changes. It is an unavoidable feeling that every human will undoubtedly experience throughout one’s life. Jobs typically play a significant role in people’s lives, and it is natural to feel anxious about them from time to time, particularly when workplace pressures are especially high. According to Mental Health America’s 2021 Mind the Workplace report, nearly 83% of respondents felt emotionally drained from their work, and about 9 in 10 workers, which is equal to 85%, reported that job stress affected their mental health. Workplace anxiety generally develops in response to stress at work and can present in and outside of the workplace environment. Although some amount of stress and anxiety is to be expected when working in a high-stress employment environment, the symptoms of anxiety can be unpleasant. The U.S. News & World Report offers various strategies to help decrease stress and assuage anxiety when it presents, some of which include the following:

Focus on others, not yourself: Switching from an internal to an external focus can be helpful in reducing anxiety.
Challenge your negative, anxious thoughts: Identify the anxious thoughts that surface when you think of work, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst.
Draw your attention to external stimuli: Look around you and notice tangible items in your surroundings; this can be both grounding and helpful in gaining perspective over your anxiety.
Breathe: Focus on slowing down your breath to help pull your focus away from your anxiety and onto your breath.
Take a break: Carve out time each day to take regular mini breaks where you can conduct a quick body check and see where you may be feeling tension, exhaustion, or any unwanted feelings.

Avoid getting overwhelmed: Slow down and do one thing at a time instead of attempting to multitask. By tackling one thing at a time, you can allocate undivided attention to completing each task accurately and efficiently.
Acknowledge your feelings: Although it may seem that your anxiety will last forever, it won’t; by acknowledging and naming your feelings you can help diffuse your angst.
Arm yourself with a robust supply of relaxation tools and techniques: Test out as many different relaxation methods as you can to figure out what resonates with you best. Consider trying out meditation, yoga, reading, listening to music, journaling, etc. to quiet your mind. Research has found that meditation can help lower blood pressure, reduce feelings of anxiety and depression, improve insomnia, and more.

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How To Overcome Anxiety-Related Panic Attacks

The Mayo Clinic explains a panic attack as “a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.” Panic attacks most often occur out of the blue and are not always cued by stressors. However, people who experience anxiety are at an increased risk of experiencing panic attacks. The medical definition of anxiety provided in the Merriam-Webster Dictionary is “an abnormal and overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” A panic attack is classified when an individual experiences four or more of the following symptoms simultaneously, as provided by Anxiety & Depression Association of America (ADAA):

Excessive sweating.
Fear of dying.
Chest pain.
Dizziness.
Chills.
Heart palpitations.
Light-headedness.
Nausea.
Feelings of choking.
Trembling.
Tingling sensations and/ or numbness.
Fear of losing control.
Difficulty catching one’s breath.
Excessive shaking and/ or shivering.
Abdominal distress.
Accelerated heart rate.

Panic attacks can range in severity and duration. Typically, panic attacks are short-lived, but the quick onset and the intense symptoms can leave an individual experiencing residual effects of anxiety long after a panic attack has ended.

What To Do

Panic attacks can be highly unnerving. The following suggestions may help to stop or manage anxiety-related panic attacks:

Breathe: Focus on slowing down your breath to help pull your focus away from your symptoms and onto your breath. A group of scientists found that slow breathing could improve feelings of relaxation, comfort, and alertness and reduce symptoms of arousal anxiety, depression, anger, and confusion.

Guide yourself out of panic: Focusing on the five senses is an effective grounding technique. A quick way to bring one’s attention to the present moment is to actively engage all five senses. Try this by naming 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Get some fresh air: Research suggests that both spending time in nature and visualizing nature can help treat and manage anxiety.
Exercise: Experts have found that exercising at 60 to 90 percent of your maximum heart rate for 20 minutes three times per week can help reduce anxiety.

If you are experiencing frequent, recurring, and/ or severe panic attacks it is best to err on the side of caution and obtain an evaluation from a qualified mental health professional. At the very least, they will be able to provide you with more pointed guidance for how to best navigate and overcome anxiety-related panic attacks.

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The Importance of Sleep in Anxiety Management

Anxiety is a complex response to real or perceived threats that can involve cognitive, physical, and behavioral changes. It is the body’s natural response to stress and will manifest differently in everyone. Experiencing worry, fear, and stress is considered a normal part of life when it is occasional and temporary. However, when those acute emotional reactions become persistent, they can significantly interfere with daily living activities. According to the Anxiety and Depression Association of America, anxiety is the most common mental health problem in the United States. Over 40 million adults in America (approximately 19% of the country’s population) are affected by an anxiety disorder every year. Further, nearly all anxiety disorders co-occur with significant sleep abnormalities and vice versa.

Why Sleep Matters

Although anxiety triggers, or things that lead to an increase in one’s anxiety symptoms, are often unique to each person, certain factors are known to exacerbate anxiety, such as sleep deficits. Research suggests that anxiety may lead to a state of dysfunctional arousal which often results in persistent sleep-wake difficulties. Being sleep-deprived has been shown to lead to cognitive impairments, like increased impulsivity, poor judgment, or irritability, which is why prioritizing sleep in anxiety management is essential.

Research from the University of California, Berkeley, indicates that a sleepless night can produce up to a 30% rise in anxiety levels. The same study goes on to suggest “that insufficient sleep amplifies levels of anxiety and, conversely, that deep sleep helps reduce such stress.” Another study revealed that the quality and amount of sleep participants received from one night to the next predicted anxiety levels of the next day, with even subtle nightly sleep changes exhibiting an effect. Evidence indicates that “when one sleeps, the brain reorganizes and recharges itself, and removes toxic waste byproducts which have accumulated throughout the day.” Sleep provides the body’s neurons with an opportunity to shut down and repair themselves. Without sleep, neurons become increasing depleted and polluted, through normal cellular activities, that they begin to malfunction. Sleep increases protein production in cells that fuel growth and repair damage incurred by stress and other factors. Sleep plays a key role in regulating emotion, as good night’s sleep can significantly impact an individual’s stress levels and coping capacity.

The National Sleep Foundation created a chart that illustrates the ideal amount of sleep a person should obtain (ranging from infants into adulthood). The chart is broken up such that adults ideal sleep durations vary. Young adults between ages eighteen to twenty-five should be getting between seven to nine hours of sleep, nightly. Adults between the ages of twenty-six and sixty-four should also obtain between seven to nine hours of sleep. Adults older than sixty-five years of age are recommended to get between seven to eight hours of sleep, nightly. Healthy sleep hygiene practices can result in countless benefits and enhance one’s mental health. Therefore, prioritizing sleep as part of anxiety management is essential for overall well-being.

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The Effects of Substance Abuse on Anxiety and Mental health

Substance abuse is defined as “the use of a substance for a purpose not consistent with legal or medical guidelines.” There are different ways that an individual could misuse drugs. The National Institute on Alcohol Abuse and Alcoholism defines alcohol abuse as a “pattern of drinking alcohol that brings blood alcohol concentration (BAC) to 0.08 percent – or 0.08 grams of alcohol per deciliter – or higher. For a typical adult, this pattern corresponds to consuming 5 or more drinks (male) or 4 or more drinks (female), in about 2 hours.” Prescription drug abuse occurs when a person abuses a medication that was prescribed to them by a medical professional or takes prescription drugs that were not prescribed to them at all. It also includes taking more medication than prescribed, mixing the medication with other drugs, ingesting the medication in a way other than prescribed (e.g., crushing and snorting a pill that is meant to be swallowed), and/ or taking the medication more frequently than prescribed. Using any illicit substance is considered drug abuse. Habitually abusing drugs and/ or alcohol will affect the way one’s brain functions, as one’s body becomes increasingly accustomed to functioning with the presence of the abused substance in its system. The psychological distress associated with substance abuse can trigger anxiety and adversely impact one’s mental health.

Alcohol and Anxiety

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Drinking alcohol is known to exacerbate anxiety. Alcohol reduces the amount of serotonin (the neurotransmitter that works to stabilize one’s mood, happiness, and feelings of well-being) in the brain, and low levels of serotonin are associated with increased anxiety. While drinking alcohol can result in fleeting feelings of relaxation, it is not uncommon for an individual to experience increased feelings of anxiety after the initial effects of alcohol wear off. A 2014 University of Missouri-Columbia study found that drinking alcohol as a method of getting to sleep disrupts the body’s sleep homeostasis, or sleep regulator, and adversely affects one’s natural sleep cycles. The disruption in sleep patterns caused by alcohol can affect one’s energy levels, mood, and increase one’s susceptibility to anxiety.

Substance Use Disorder and Anxiety Disorders

Studies show that substance use disorder increases one’s risk of mental health issues such as anxiety, depression, and psychosis. The National Institutes of Health (NIH) assert that nearly half of the people “who have a mental health disorder will also have a substance use disorder at some point in their lives and vice versa.” When an individual is diagnosed with substance use disorder and another co-occurring mental health illness it is referred to as a dual diagnosis. The National Institute on Drug Abuse (NIDA) states that people diagnosed with substance use disorder are twice as likely to suffer from a mood or anxiety disorder than the general population. The 2017 National Survey on Drug Use and Health found approximately 8.1 percent of individuals in the United States are living with mental illness and substance use disorder. Anxiety disorders and substance use disorders frequently co-occur. These two disorders have such high rates of co-occurrence that they are among the most prevalent psychiatric illnesses.

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How To Manage Anxiety While Traveling

The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs, by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” It is the body’s natural response to stress and will manifest differently in everyone. For example, travel anxiety affects many people, and it can have a disruptive influence on one’s life. PsychCentral explains travel anxiety as a “feeling of worry or fear that occurs in relation to traveling.” Common symptoms a person may experience include:

Sleeping problems leading up to the travel date.
Being unable to control feelings of worry and concern about traveling.
Feeling restless or on edge while in airports or train stations.
Being irritable and short-tempered.
Having panic attacks, which may cause a racing heart, sweating, and feelings of being out of control.
Being self-conscious and worried that others are judging them.

There is no single cause of travel anxiety, and the triggers differ from person to person. Nevertheless, various techniques can help manage and treat different levels of travel anxiety. Consider the following tips and strategies to reduce your travel anxiety, provided by Healthline:

Prepare ahead of time: Map out your schedule and itinerary in detail so you know ahead of time what to expect.
Travel with others: If traveling alone is anxiety-provoking, consider asking a friend or loved one to join you.
Find the silver lining: Rather than dwelling on what may worry you, try to shift your focus to the new adventures and experiences afoot. This can help you replace your negative thoughts with positive ones.
Practice relaxing: Practicing relaxation techniques (e.g., meditation, mindfulness, breathing exercises, etc.) before you travel can help you ground yourself and ease anxiety.
Bring distractions: To avoid idle time that may exacerbate your anxious thoughts, consider bringing something to keep you busy during your journey. Some distracting activities include reading, journaling, crossword (or other) puzzles, movies or TV shows, or any other easily portable activity you enjoy.
Anticipate triggers: Before your trip, do some reflection work so you can anticipate the specific variables that may trigger your anxiety. Anxiety triggers refer to things that lead to an increase in your anxiety symptoms. Understanding what is behind your anxiousness can help you identify the best ways to curb anxiety symptoms beforehand and the most effective techniques to navigate them in the moment.

If you continue to experience anxiety while traveling, it may be advantageous to consult a healthcare professional who can provide you with tailored guidance and customized support.

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The Impact of Anxiety on Your Relationships

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” It is the body’s response to stress and is a natural and adaptive part of human biology. Yet, anxiety can negatively influence many aspects of your life, including your relationships. Anxiety can impact an individual’s ability to connect with others in an authentic and meaningful way. Although anxiety can manifest differently in everyone, Verywell Mind highlights several symptoms and behaviors in which people might engage when they are experiencing anxiety in relationships, some of which include the following examples:

Consistently worrying about a loved one or partner.
Believing that a loved one is lying to you even if there isn’t evidence.
Being anxious about how a loved one’s anxiety may negatively affect your relationship.
Worrying that a loved one may adore others more than you.
Feeling concerned and overwhelmed when a loved one chooses to spend time with others.
Over-analyzation of what a loved one says, does, or acts.
Avoiding people that you love in fear that they may reject or judge you.
Isolating oneself from the people you love.

Anxiety can hinder someone’s ability to maintain healthy relationships and friendships. Although each relationship is unique, and the impact of anxiety can vary, there are generally two key issues that come up as the result of anxiety. When it comes to relationships, people living with anxiety disorders typically act one of two ways—they may avoid those they love, or they may depend on them all too much. Regardless of whether you are dealing with avoidance or codependent behaviors, these issues can negatively impact the quality of your personal relationships in various ways. A 2018 review in Neuroendocrinology Letters, examining studies from 1990-2017 related to anxiety disorders and how they play out in relationships, concluded that the link between anxiety disorders and family relationships is “bidirectional.” In other words, having an anxiety disorder can sour your relationship with your partner, and your partner’s attitude toward you can significantly affect your anxiety. Hence, anxiety can have a profound impact on relationships, affecting both the individual with anxiety and their loved ones.

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Anxiety

The Impact of Anxiety on Your Career

The Connection Between Anxiety and Irritable Bowel Syndrome

Treatment In Calabasas

How To Cope With Anxiety-Related Insomnia

Treatment In Calabasas

The Connection Between Anxiety and Addiction

Substance Use Disorder

Anxiety and Addiction

Treatment In Calabasas

How to Manage Anxiety in a High-Stress Job

How To Overcome Anxiety-Related Panic Attacks

What To Do

The Importance of Sleep in Anxiety Management

Why Sleep Matters

The Effects of Substance Abuse on Anxiety and Mental health

Alcohol and Anxiety

Substance Use Disorder and Anxiety Disorders

Treatment In Calabasas

How To Manage Anxiety While Traveling

Treatment In Calabasas

The Impact of Anxiety on Your Relationships

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