Anxiety (/aNGˈzīədē/): a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.

*The stenographer brief for anxiety is: SAO*EUT

Anxiety can be crippling, painful and paralyzing, so how can we calm it before it gets to this level? Below are five suggestions that have worked for people to reduce their anxiety at work (which is one of the top places that anxiety is reported.)  Try one or several of these to see how they might be able to help you overcome anxiety before it takes control of you entirely.

1. BREATHE deeply and often.  You may have heard of certain deep breathing exercises such as Lion’s Breath and Pranayama Breathing.  Scientists have identified a neural pathway in the brain which controls breathing in connection with functions of the brain that are ‘higher-order’ (such as your anxiety). Check out some breathing exercises here.
2. Practice The 3-3-3 RULE. What in the world is that? It’s 3 names, 3 sounds, 3 body parts. When you start to feel anxiety or panic coming over you, stop and name 3 things that you can see, then name 3 sounds you can hear, lastly move 3 body parts. Completing these tasks can take your mind off of the anxiety-inducing thing and re-center it.
3. EXERCISE…well at the office it might be kind of awkward to just up and start doing your jumping jacks in the middle of the office.  That’s okay, not to worry, there are many ‘DESKERCISES‘ you can do without drawing the awkward attention of your coworkers.
4. WRITE out what you’re feeling, and what’s happening that is causing you anxiety.  Just getting it out of your brain and onto paper can help the brain not get stuck in the loop of thoughts that replay over and over causing anxiety, and possibly an eventual panic.  After you write about what is causing you anxiety, always take a minute and write a few things down about what you’re grateful for.  Focusing on something positive in your life can interrupt the pattern of anxiety in your brain and shift the focus to something that calms you or makes you happy.
5. CHEW GUM – it seems too simple, right?  Studies have indicated that chewing gum stimulates brain waves similar to those of calm, relaxed people.  They have also found that chewing gum stimulates blood flow to the brain, and lastly, that people who chew gum regularly are reportedly less stressed with a greater sense of wellbeing.

We all know that anxiety can prey on us whether we are in our professional or personal life roles.  These 5 tips above are great because they can be completed almost anywhere at any time in a very discreet manner.  There are many other ways that are suggested to deal with anxiety – some small tips such as these and some were larger life changes.

As a court reporting firm, we obviously know that court reporters have a lot of stress that can cause anxiety.  Our reporters have depositions, large arbitrations, and important trials to contend with daily.  But we cannot only think of our reporters, but we also have to think about our clients, the attorneys (and all of the hardworking staff behind them).  The world of law is extremely stressful and especially when we get to the litigation section of it.  At Cady Reporting, we want our court reporters and our clients to be the least stressed they can be. We offer help in all areas and aspects of litigation support and we hear back that we relieve litigation anxiety.  Feel free to give us a call.

[ This post was authored by Michelle Cook of Cady Reporting. ]