Self-Care

Navigating Workplace Stress and Anxiety

by John Nolan
1st May 20251st May 2025

Workplace stress and anxiety are common, arising from factors like workload, relationships, uncertainty, and limiting beliefs. Symptoms can range from physical discomfort to avoidance and reduced productivity. Effective management involves awareness, assertiveness, boundary setting, problem-solving, mindfulness, exposure, emotional and thought management, self-care, and improved communication, aimed at transforming potentially destabilizing anxiety into energy that supports productive work and well-being.

Workplace Anxiety: A Comprehensive Overview

by John Nolan
27th April 20251st May 2025

Workplace anxiety is a prevalent issue encompassing a range of emotional, cognitive, and physical symptoms experienced by individuals due to workplace pressures. It manifests differently for individuals, colleagues, supervisors, subordinates, and the organisation. If left unaddressed, it can significantly impair individual well-being, team dynamics, and overall business performance through reduced productivity, increased absenteeism, and decreased innovation. Human Resources plays a crucial role in detecting workplace anxiety through various monitoring and support mechanisms. Implementing strategies at the organisational, departmental, managerial, and individual levels is essential to foster a healthier and more productive work environment. These strategies focus on promoting open communication, managing workloads, providing support resources, and empowering individuals to develop coping mechanisms.

Navigating workplace pressures: job stress solutions

by John Nolan
16th April 2025

Effective job stress solutions encompass a range of strategies focusing on setting boundaries, seeking support, problem-solving, time management, cognitive techniques, mindfulness, self-care, understanding stress responses, aligning with values, and improving communication. By implementing these approaches, individuals and organisations can mitigate the negative impacts of workplace pressures and foster a more productive and healthy environment.

Overcoming Burnout: Simple Self-Help Strategies

by John Nolan
27th March 2025

Overcoming burnout requires a commitment to self-care and the implementation of simple, consistent strategies. Tools such as mindfulness and meditation can calm the mind, while self-compassion fosters a kinder inner dialogue. Gratitude shifts focus to the positive, and setting boundaries protects your energy. Prioritising self-care, practising breathing exercises, and ensuring adequate rest are fundamental for recovery. These tools generally require minimal effort to begin with, and while the exact timeline for noticing results varies, consistent practice over weeks can lead to significant improvements in managing burnout symptoms and enhancing overall well-being.

Tackling Workplace Strain: Individual Job Stress Solutions

by John Nolan
26th March 202516th April 2025

To manage job stress effectively, individuals can focus on increasing self-awareness of stress triggers, employing proactive planning and organisational techniques, establishing clear work-life boundaries, taking regular breaks, cultivating healthy lifestyle habits, developing assertive communication, building a strong support network, and actively taking steps to address controllable stressors in their professional environment.

Cultivating Calm and Enhancing Output: Managing Anxiety for Workplace Productivity

by John Nolan
24th March 202527th April 2025

Managing anxiety at work is crucial for both individual well-being and organisational productivity. It involves employing various tools and techniques such as mindfulness, identifying triggers, breathing exercises, emotional awareness, task management, cognitive reframing, and exposure to help individuals work effectively even when experiencing anxiety. The consequences of not managing anxiety can be significant, including reduced productivity, avoidance behaviours, strained relationships, burnout, and negative impacts on health and career. Conversely, effective anxiety management leads to enhanced productivity, improved confidence, stronger relationships, reduced burnout risk, and overall well-being. Individuals can take proactive steps by developing self-awareness, practising self-care, communicating their needs, seeking support, and focusing on their values. Organisations play a vital role by fostering a supportive culture, providing resources and training, offering flexible work arrangements, reviewing workloads, and promoting skill development. External experts, particularly anxiety coaches, offer individualised assessment, personalised strategies, skill-building, ongoing support, help in challenging unhelpful patterns, and facilitation of goal setting, all without the explicit use of CBT techniques. Anxiety coaches can also contribute to organisational well-being initiatives. By addressing anxiety proactively at individual, organisational, and expert levels, workplaces can cultivate calm and enhance overall output.

How to Overcome Burnout: Reclaiming Your Energy and Enthusiasm

by John Nolan
15th March 202527th March 2025

To overcome burnout, it is essential to first recognise the signs of emotional and physical exhaustion caused by prolonged stress. Taking proactive steps focused on self-care, setting healthy boundaries, managing time effectively, and cultivating gratitude are crucial. Reconnecting with your passions, practising mindfulness and relaxation techniques, and seeking support from others can further aid in the recovery process. Creating clear transitions between work and personal life and treating yourself with patience and kindness are also vital aspects of learning how to overcome burnout.

The Guiding Influence of Values in Stress Management

by John Nolan
11th March 2025

Values play a fundamental and multifaceted role in effectively managing stress. They act as a compass, providing direction and meaning that can buffer against the negative impacts of stress. Here are the key ways in which values contribute to stress management: Providing a Sense of Purpose and Meaning: When individuals are clear about what is… Read More »The Guiding Influence of Values in Stress Management

Navigating Pressure: A Comprehensive Look at Stress Management Coaching

by John Nolan
11th March 2025

The coaching process typically begins with an assessment, followed by the development of a personalised action plan. Coaches utilise various tools, including solution-focused and scaling questions, goal-setting frameworks (like SMART), cognitive reframing techniques, assertiveness training, and guidance on relaxation and self-care practices. Stress management coaching can also address workplace-specific stressors and consider the perspectives of referrers when applicable. The use of positive and assertive language, as well as understanding individual communication styles, are important elements of effective stress management coaching. The ultimate goal is to empower clients to proactively manage their stress, enhance their well-being, and improve their capacity to thrive under pressure.

How to deal with workplace anxiety: Treatment Options and the Six Stages of Change

by John Nolan
28th February 202527th April 2025

Overcoming workplace anxiety requires a tailored approach that considers individual needs and readiness for change. By understanding the Six Stages of Change and utilising various interventions, including Havening Therapy and anxiety coaching, individuals can successfully manage their anxiety, improve their well-being, and thrive in the workplace.

How to Overcome Burnout: Tools, Techniques, and Strategies

by John Nolan
24th February 202527th March 2025

Overcoming burnout requires a multifaceted approach that addresses both external stressors and internal beliefs. By assessing vulnerability, creating space, practising gratitude and self-compassion, challenging procrastination, cultivating self-care, a person can begin to heal from burnout and build resilience. An anxiety therapist can provide strategies, and a Havening practitioner can help reduce traumatic stress and promote self-soothing.

Work Burnout: Understanding and Addressing

by John Nolan
18th February 2025

Work burnout is a serious condition resulting from chronic, unmanaged stress. Recognising its symptoms through self-assessment and observation is crucial for early intervention. Addressing work burnout involves implementing a combination of boundary setting, self-care practices, stress reduction techniques, and workplace adjustments to promote well-being and resilience.

Additional Tools and Processes Used by a Havening Practitioner

by John Nolan
14th February 2025

This response explores the additional tools and processes that a havening practitioner uses to help people overcome anxiety. The core of this approach is the Havening Techniques themselves, which include Event, Transpirational, Affirmational, Outcome, Hopeful, Role and Iffirmational Havening. These techniques may be used in conjunction with NLP, Hypnosis, energy psychology, mindfulness, goal setting and values clarification. The goal is to provide clients with tools for self-care, building resilience, and achieving lasting relief from anxiety.

How to overcome burnout at work

by John Nolan
9th February 202515th March 2025

Learning how to overcome burnout at work requires a multifaceted approach involving understanding burnout, seeking professional support, and implementing practical strategies. An anxiety therapist provides essential tools and guidance to address underlying issues, develop coping mechanisms, and promote a balanced and fulfilling work life.

Benefits of Havening Techniques

by John Nolan
8th February 202525th February 2025

Havening Techniques offer a powerful yet gentle way to address a range of emotional, psychological, and even physical challenges. The techniques are effective, can be self-applied, and can easily be incorporated into a range of therapeutic or coaching practices. Havening helps to resolve the root cause of the problem by enabling the brain to release traumatic experiences, so that individuals are able to move forward with greater resilience and well-being.

Reasons for Professionals and Senior Management Seeking Private Anxiety Treatment13th May 2025
Many professional people and senior management seek anxiety treatment, often in private settings, due to the severe impact anxiety has on their careers, performance, and relationships. They may seek effective and tailored solutions beyond temporary symptom relief, favouring approaches that focus on performance, well-being, and client control. Stigma, embarrassment, and the need for privacy to address what can feel like a secret problem are significant motivators for choosing private treatment. They may also be looking for alternative approaches if previous attempts at managing anxiety, particularly through avoidance, have proven costly and ineffective.
An Exploration of Havening Techniques for Anxiety12th May 2025
Havening Techniques for anxiety are a psychosensory treatment using touch to generate delta waves in the brain, which is understood to depotentiate distress encoded in the amygdala. Practitioners guide clients through Havening Touch or Self-Havening, working with issues like panic attacks, phobias, stress, and trauma. A key benefit is the ability to work content-free, meaning clients do not need to verbally disclose details of distressing events. Havening acts as a valuable addition to existing therapeutic toolkits, potentially enhancing the effectiveness of other modalities. It is seen as surpassing traditional anxiety treatments in its described speed, efficacy, and gentleness, allowing clients to process difficult experiences without re-traumatisation. The real-time results and focus on underlying neurological processes are highlighted as particular strengths. While still gaining wider recognition, practitioners find it transforms their practise and provides a powerful self-care tool.
Coaching for Depression11th May 2025
This report has examined coaching for depression, drawing on principles and techniques found in various therapeutic modalities. Coaching-informed approaches differ from traditional therapy by focusing on solutions and positive emotions rather than problems, viewing the client as the expert rather than the therapist, and emphasising possibilities over impossibilities. Potential advantages include building confidence, fostering hope, and promoting action-oriented strategies. For clients, coaching can be preferable due to feeling more understood, empowered, and less blamed. Practitioners may benefit from a more collaborative role and the fulfillment of helping clients achieve lasting positive change. A critical element in coaching for depression is the constant monitoring of progress, often done through scaling questions, tracking goal achievement, and regular check-ins to identify what is better. Key techniques include using positive focus, finding exceptions, externalising problems, challenging negative thoughts, setting SMART goals, and promoting behavioral activation.
Comparing Havening Techniques and Cognitive Behavioural Therapy for Mental Wellbeing9th May 2025
Cognitive Behavioural Therapy (CBT) and its variants like Acceptance and Commitment Therapy (ACT) are established psychological approaches that address anxiety, depression, stress, and trauma by focusing on changing thoughts, behaviours, and responses to internal states. CBT often involves techniques like exposure therapy and thought records, aiming to modify reactions that interfere with life goals. While self-help resources exist for CBT, professional guidance is recommended for complex issues and challenging techniques.Havening Techniques are a newer psychosensory modality that targets the neurobiological encoding of distress, particularly in the amygdala. It involves gentle touch (self-applied or by a practitioner) and aims to depotentiate traumatic memories and reduce stress quickly and effectively. Havening can be used content-free and integrates well with other therapies. It is effective for anxiety, stress, and trauma, helping to provide a sense of safety and facilitating shifts in perception. Self-Havening is a valuable tool for self-care, stress reduction, and building resilience, but professionals are necessary for treating significant or complex trauma. Both approaches offer distinct pathways to support mental wellbeing, with professional guidance being crucial for more severe or complex challenges.
Navigating Panic Attack Help8th May 2025
Help for panic attacks involves understanding their nature as temporary, non-dangerous physical reactions. Professional guidance can be beneficial, especially after ruling out physical causes. Self-help strategies include facing feared situations or symptoms directly without avoidance, employing specific breathing techniques for calm (though not as a way to stop an attack), actively challenging unhelpful thoughts and beliefs, shifting focus away from internal sensations and catastrophic thinking, cultivating acceptance and self-compassion, adopting healthy lifestyle habits like avoiding stimulants and practising relaxation, and using tools like journaling or worksheets to track experiences and identify patterns. The core is often learning not to react with fear or avoidance to the sensations and thoughts associated with panic.