Hi, Your Nervous System is Calling
Corporate America, this one’s for you. We’ve all been there: palms sweating, heart racing, and that undeniable urge to knock your coffee over your keyboard. How dare they cc: your boss on that email? But then you realize—it’s just you, your computer, and your anxiety. And while it’s true that we’re living in a digital realm, that doesn’t make your feelings any less valid. Why does this get to me so much? Spoiler alert: Because you’re human!
Meet Your Nervous System
The nervous system is your body’s command center, processing information and responding to the world around you. And when negativity is thrown its way, it can quickly shift into full-on panic mode.
Take a seemingly low-risk situation—like a “hey, can you chat?” message from your boss. Suddenly, your brain interprets it as a potential threat and thoughts spiral: Am I getting fired? You’re immediately sent into fight-or-flight mode…and it certainly doesn’t feel good on the body.
But here’s the real kicker: your body is doing exactly what it’s supposed to do when it perceives stress or danger. It doesn’t know the difference between a client email and a black bear a little too near your tent; stress is stress. If you're thinking, "I understand that, but why can't I calm myself down when it matters most?"—keep reading.
Why Your Nervous System Never Gets the Memo
Your nervous system doesn’t distinguish between real danger and everyday stress—it reacts as if your survival is at stake. Tight deadlines, compounding expectations, and workplace pressures (like WFH challenges and office politics) can keep your nervous system in overdrive, making it hard to relax. It often overreacts, treating situations like never ending emails, back-to-back meetings, or relentless Slack/Teams messages as life-threatening emergencies. While you're not being chased by a cheetah, your body doesn’t know the difference. We get it! Sometimes, that email or fiftieth PowerPoint revision feels like enough to send you over the edge.
And when you're already burnt out, it only intensifies the feelings of anxiety. You’re so not alone—a 2024 report from Lyra Health found that 20% of U.S. workers reported experiencing depression, while another 20% reported feeling burnt out.1
Keep in mind that stress tolerance varies from person to person—no two are alike. Certain people may be more vulnerable to feelings of panic or anxiety due to negative past experiences (and that’s perfectly valid).
What You Can Do About It
But alas, friend, not all hope is lost. There are plenty of other ways to practice grounding and mindfulness in just a few minutes—no yoga mat required. The next time you feel overwhelmed, pause and calm your nervous system with these simple strategies:
Self-guided exercises. Start with 10 deep breaths to calm your body down, scanning through your body. Close your eyes. Feel your feet on the ground, your hands on your lap. Feel your body sink more into your chair with every breath. These simple practices can recenter you and remind you that your nervous system is safe. (Bonus points if you remove yourself from your workspace while doing this!)
Set boundaries at work. Designate work hours and manage expectations with your boss and colleagues. And don’t feel bad about it.
Take breaks. Seriously. A brisk walk, stretching, or even a few jumping jacks can help reset your nervous system. It reminds your body that there is nothing standing in the way of your physical needs to survive.
Sleep. You spend a lot of your day in front of a screen. Power down electronics an hour before bed to help you sleep better. At the very least, put your phone on night mode to reduce blue light exposure.
Through it all, give yourself grace. Your body is responding exactly as it’s designed to. Learning to manage stress takes practice, but each step you take is a win for your well-being.
Most Importantly, Find Someone Who Gets It
How is a therapist going to help with your workplace woes? On the one hand, you have a world full of facades and politics, and on the other, you're encouraged to dive deep into your inner world and practice authenticity. How can you make those two work for you?
Therapists who specialize in workplace stress or burnout can work with you to increase mood, energy levels, and even performance. Skilled clinicians know certain therapeutic techniques, like cognitive behavioral therapy (CBT), to help you break through anxious thinking patterns and equip you with mental exercises you can implement in high-stress situations.
Ultimately, therapy should be tailored to your unique needs, which is why it’s important to find a provider that understands your experiences from a cultural, lifestyle, and holistic perspective, and whose therapeutic approach aligns with your preferences.
In Conclusion: There’s Nothing Wrong with You
Your brain is doing exactly what it’s supposed to do, even if it doesn’t feel that way in the moment. Forget stigmas around bettering your mental health (and don’t feel like you need to share your therapy journey with anyone else if you’re not comfortable).
Find a therapist who is an ally, someone who supports you and understands the complexities of workplace dynamics. Imagine a world with stress-free Zoom meetings, shrugging off that weird comment Kathy from Operations made, and knowing (and believing) your self-worth is determined by so much more than your job.
At Unknotted, we’re dedicated to cultivating a psychotherapy experience that’s tailored to your unique needs. If you’re still getting your sea legs on the whole therapy thing, feel free to take our 8-minute assessment to check in on your mental health.
Reference:
Lyra Health. 2024 State of Workforce Mental Health Report. Lyra Health, 2024.
