Notice the Anxiety Before It Takes Over
July Theme: Notice
Anxiety rarely arrives all at once.
More often, it quietly slips into our lives. It can begin with a difficult conversation at work, a change in your team, an investigation, a challenging colleague or feeling unheard by your manager. At first, it may feel manageable. You tell yourself it will pass. You convince yourself that next week will be easier.
But then something changes.
You notice yourself checking your emails late into the evening. You replay conversations on your drive home. You wake at 3am thinking about tomorrow's meeting. Sunday afternoons begin to feel heavy because Monday is getting closer.
Without realising it, work has started following you home.
For many of the women I work with, this is where workplace anxiety begins—not with one significant event, but with a gradual build-up of stress that slowly erodes confidence and emotional wellbeing.
When Anxiety Becomes Your Normal
One of the hardest things about anxiety is that it can become so familiar that we stop recognising it.
You may find yourself saying:
"I'm just tired."
"Everyone feels like this."
"I just need to work harder."
"I'll feel better once this investigation is over."
"Maybe I'm overreacting."
Over time, these thoughts can become part of your daily life.
You begin doubting yourself, questioning your abilities and feeling responsible for situations that may be completely outside of your control.
What Does Workplace Anxiety Look Like?
It doesn't always look like panic attacks.
Sometimes it looks like:
Constantly overthinking conversations.
Feeling anxious every time your phone or email alerts.
Re-reading messages before sending them.
Avoiding difficult conversations.
Struggling to switch off after work.
Feeling emotionally exhausted before the day has even begun.
Losing confidence in decisions you once made easily.
Feeling like you're walking on eggshells around certain people.
These experiences can leave you feeling isolated, overwhelmed and unsure where to turn.
This Month's Theme: Notice
This month I've chosen the word Notice.
Recently, I spent a wonderful day at Wimbledon with my mum, ticking something off my bucket list. Amongst the excitement, the laughter and the atmosphere, I found myself noticing the little things—the kindness of strangers, moments of calm, conversations, and the joy of simply being present.
It reminded me that noticing isn't only about recognising the good moments.
Sometimes we also need to notice the difficult ones.
Noticing doesn't mean judging yourself.
It simply means becoming curious.
What am I feeling?
When did this begin?
What is my anxiety trying to tell me?
A Simple Grounding Technique: Hand Breathing
When anxiety feels overwhelming, our breathing often becomes shallow without us even realising.
Hand breathing is a gentle way to help slow both your breathing and your thoughts.
Here's how:
• Hold one hand out in front of you.
• Using the index finger of your other hand, slowly trace around your hand.
• Breathe in as you move up each finger.
• Breathe out as you move down each finger.
• Continue until you've traced all five fingers.
It takes less than a minute and can be done before a meeting, after a difficult conversation or whenever you notice anxiety beginning to build.
Sometimes the smallest pauses create the biggest difference.
Journaling Prompt
Take a few quiet moments this week and ask yourself:
What have I been noticing about myself lately that I've been trying to ignore?
You might also reflect on:
When do I notice my anxiety most?
What situations leave me feeling unsettled?
What helps me feel calmer?
If my anxiety had a voice, what might it be trying to tell me?
There are no right or wrong answers.
The aim isn't to solve everything today.
It's simply to notice.
Because awareness is often where change begins.
You Don't Have to Carry This Alone
If you're experiencing anxiety because of difficult relationships at work, an investigation, organisational change or simply feeling overwhelmed, you don't have to navigate it on your own.
Counselling offers a confidential, supportive space where you can slow down, make sense of what's happening and begin rebuilding your confidence.
I offer a free 15-minute introductory call, giving you the opportunity to ask questions, tell me a little about your situation and decide whether I'm the right counsellor for you.
Sometimes the first step isn't fixing everything.
Sometimes it's simply noticing that you deserve support.
