Dealing with email anxiety is actually a serious thing. Text messaging, phone calls and the like all fit in that genre. I tend to find that the more of a people pleaser type you are, the more anxiety you get over these messages.
As a people pleaser and perfectionist, the chime of an email sends me through the roof. A text message even worse, and a phone call or an instant message and you practically have to peel me off the ceiling.
Who is it? What does this person want from me? Will I be able to deliver? Will I be able to deliver good enough? Should I answer now?
If you are a panic attack sufferer then you are probably used to letting somethings pile up to the point where they seem insurmountable. Email is no exception. You put it off, and putt it off until it’s just too much. I have a suggestion for that as well. CHECK ALL and DELETE. If the email was important someone will resend it. If you don’t want to do that, then first thing in the morning tackle email for a given period of time until you began to make headway.
Recently I have been able to deal with the anxiety by concentrating on a few key factors:
- IMMEDIATE RESPONSE IS NOT NECESSARY
10 years ago, people weren’t text messaging, cell phoning or instant messaging and the world was just fine. Nine times out of 10 an immediate response is not expected that is just an expectation that you put on yourself. Relax. This is especially the case if you are driving. It can always wait!!
- FILTER FAST
Don’ t be afraid to filter through the crap fast. If you are getting bombarded with email delete the ones that you know you can delete without reading. Or stick them in a folder marked “Free time”. Your crazy cousin Karl is always sending jokes, the health store is always sending me these coupons….. you can read through that stuff latter, when waiting for your child to get out of karate, when at the doctors office or just sitting around the house. This way your main inbox will be left for email that contain important information or waiting for you to respond.
- MASTER THE ART OF THE SHORT RESPONSE
Every email to everyone doesn’t have to be a work of literary genius. Sometime a simple, “Yes”, “I’ll be there”, or “Call Me” works just fine. Get to know who expects or needs more and who can deal with less. This will drastically reduce your response time.
By remember these things, I have been able to drastically reduce that pinch of anxiety I get when I here the ding, or feel the buzz. With a plan of attack I feel ready to answer the Who is it because whoever it is, and whatever they want, I got answers. Now I say, “Come at me Bro”, Bring it on!
If you have any email anxiety relief tips pleas share in the comments below.
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Famous People With Panic Disorders: How Gwyneth Paltrow Overcame Panic Attacks with A Lifestyle Change
In 2010 after singing in “Country Song” and then again on Glee Paltrow’s career got a second wind. She told Self magazine that her lifestyle was out of control. Paltrow explained,
“A couple of years ago, I got really run down. I had to sing at awards shows, which was fun but stressful. I’d have a Guinness and a beta-blocker every time. I also was constantly getting on airplanes, trying to knock myself out with sleeping pills and wine, waking up, trying to sweat it out with exercise and a steam, and then working really hard all day. Eventually, I had a panic attack. My body was like, ‘What is happening?’”
After seeking medical attention, Paltrow’s doctor told her to avoid dairy, sugar and gluten. She says the change in diet helped her also deal with her emotion.
You feel lighter and your emotions get smoother. I also was run down because I had a lot of unexpressed anger. I made everyone else’s feelings more important than my own. You’re not learning anything unless you’re having the difficult conversations. Dealing with things directly changed my relationships. Sometimes when you get clear about who you are, others get less comfortable because they liked who you were. It’s changed my marriage, too, but he’s up for the challenge.”
This is more of a nlp approach. She doesn’t mention any medication or pills. She describes it as simplifying her life, slowing things down mentally and having confidence that you can deal with most situations.
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It’s no new news that sport figures suffer from anxiety, but we usually hear about extreme cases. Golf is a sport where even a slight panic can send you home early on the weekend missing the cut. Golfer Charlie Beljan had a panic attack last year that put him in the hospital. He came back that Saturday morning and still won the tournament.
Last week, Bubba Watson revealed that he understood what Beljan was going through. The usually happy go lucky golfer made the confession during a press conference when he was asked about Beljan’s condition. Watson said,
“I’ve had a lot of panic attacks off the golf course, I actually went to the hospital three times thinking I was having something wrong with my heart and my wife is like, ‘What is wrong with you?’ “
Does that sound familiar? We have all been there, especially the first few when your family is more irritated, then scared, before they understanding and caring. It’s a condition that you can’t see, like being bipolar or being depressed. This is what Watson was experiencing. Watson explained further,
“I’ve done everything, I’ve done EKGs, we’ve done tests, all kind of things. [The doctor] told me, basically, I need medicine. I need medicine that calms me down.”
Watson is convinced that he can handle it without meds. He said that his last attack was in 2011 at the Northern Trust Open. During that tournament he left early after shooting a 76 and went off to the hospital. He says that the bad attacks happen every two years and he joked about 2013 being the year for his next one,
“It might be this year. So this year, get ready. I’ll tweet some photos from the room, I guess.”
Although he is joking, we know that he truly will be panicking regarding the fact that he might be have a panic attack, which if he is not careful will be a self-fulfilling prophecy.