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年轻专业人士的工作和生活建议。从Ascend看到更多在这里

How do you feel about going back into the office?

随着Covid数字在世界各地的一些地方趋势,研究表明,超过66%的公司正在考虑重新设计的物理办公空间,以更好地适应混合工作环境。尽管70% of workers想要灵活的远程工作选项继续,超过65%的人与他们的团队渴望更多的人。这意味着您的工作例程很快就会在现场包含几天,与您的客户,老板和同龄人一起工作。

我们中的一些人可能会被回归到物理办公室的想法,但还有许多其他人会以一定程度的恐惧回去 - 一种对加入员工或交换工作的人来说可能更加激烈的感觉大流行,并没有参考比较这种新的经验。

人类的大脑designed to create patterns帮助我们预测未来,确保我们的安全。当我们不确定未来会发生什么时,我们对可能面临的潜在危险就没有太多的意识。这常常导致焦虑,当我们焦虑的时候,我们自然会注意那些危险。因此,我们更有可能找到他们。

Upon returning to work, our fears may vary. We may fear the virus itself (contracting it, passing it on, and traumas and losses directly related to Covid), we may fear its wider impacts (financial losses, and travel and transport safety), or we may experience more generalized fears in response to the reclusive habits we have formed this past year.

你是否会被要求进入一个办公室很大程度上取决于你的工作,你的部门和你的领导团队。但对于我们这些即将重返职场或第一次进入职场的人来说:我们如何控制自己的恐惧呢?

First, we need to understand the impact fear can have on our work.

当我们的恐惧系统被激活时,我们的战斗(防御/攻击/责备)或逃跑(避免/冻结/逃跑)反应开始,当我们采取行动时fear,我们自己的智力迟钝了。我们变得分心,我们的想法变得更加混乱,我们的决策能力变得更加偏见,因为我们的大脑试图采取捷径,这意味着我们可能会制作更糟糕的选择

如果你要回到办公室,你应该期望在生活中经历积极的情绪,并将恢复正常,并且这些更困难的人受到压力,焦虑和恐惧的推动。你一般来说可能更紧张和have specific moments or events that trigger you, or cause you to become hyper alert. You may recognize yourself being more irritable, defensive, or guarded. You may also find it harder to engage with tasks, people, places, or spaces you were comfortable with before. Your coworkers may very well be going through the same thing.

如果在你害怕的时候把你和你的团队放在一起,你和你的团队更有可能成为一个团队incapable of the communication集体智慧和高绩效的必要条件。

Essentially, to be impactful and work effectively, you need to be able to deal with your fears.

现在,让我们谈谈如何管理这些恐惧。

我已经在社会科学大部分时间里度过了大部分,大约30年,在临床心理学进行研究,专门从事验收承诺治疗,认知行为治疗和认知分析治疗。通过这项工作,以及我的临床实践,我看到了恐惧,起来和关闭,以及如何限制我们的参与和表现。

Based on my experience, here are some steps you can take to manage your own fears successfully.

表现出自己的同情心。

首先,知道感受你的感受是可以的。对自己有同情心,你的幸福,你的界限都是至关重要的。但是,鉴于过去两年的持续混乱,隔离和中断,你必须将这种自我同情扩大到你的情绪,特别是那些不觉得“积极”的情人。

这些更具挑战性的情绪帮助你成功地管理你的生活否认他们或者为他们感到羞耻,而不是同情他们,你让他们更难以安全和可控的方式穿越你。Research还表明,当人们试图抑制情绪或抑制它们时,它们具有更大的交感神经唤起(即与您的战斗或飞行反应相关的交感神经系统)。

Recognize your triggers and your reactions.

了解哪些情况触发您可以帮助您消除其中一些恐惧诱导的不确定性,并获得更大的对周围环境的控制意义以及您对他们的反应方式。要开始,在整个工作日中关注你的思想和身体。他们什么时候感觉轻松?他们什么时候感觉紧张和不舒服?

请注意对你强调的事件。可能有很多:在拥挤的电梯里找到自己,有人把手放出摇动你的摇晃,当你起床喝咖啡时跑进了同事,或者也许被邀请进入一个小型会议室。

这些知识会让你准备如何will manage your emotions in those moments ahead of time, rather than letting your emotions pop up unexpectedly and control you. For instance, if you are uncomfortable shaking hands, set that boundary with your coworkers early on. You can let people know your preferences in a friendly way by saying, “It’s so great to finally see you in-person! Would it be okay if we avoided physical contact, like handshakes, for now though? I’m still adjusting to all of this, and might need a little more time before I feel totally safe. It’s not personal or anything. It’s just me trying to get more comfortable with all this change.”

或者,如果你知道你有一个人的会议来,就准备了一些接地技术,喜欢deep breathingexercises or centering to calm yourself beforehand or during.

将你的“恐惧语音”与你想做的事情分开。

试着把恐惧想象成你举办的派对上一个烦人的客人。别让它成为房间里声音最大的人。当然,你可以承认这一点,但这并不意味着你必须融入其中或按照它所说的去做。恐惧的工作是保护我们的安全,它促使我们选择短期的保护性行为(比如逃跑或逃避),而不是长期的服务于我们的行为(更理性地面对一些事情)。

For example, if you find yourself in a triggering situation, like being asked by your manager to visit a client in-person, listen what your “fear voice” has to say. It may shout, “OMG! This is too dangerous. Flee.” or “I don’t know how well the client sanitizes their officeAvoid going there!” These warnings make sense. You need to know how to keep yourself physically safe. But if you listen to them exclusively, you will also end up avoiding your client and rejecting your boss.

So, what should you do?

不要把自己局限于一种观点。想一想什么能为你长期服务,也能为你短期服务。当你放慢脚步,给自己留出思考的空间时,你可能会意识到,在拜访客户之前,你可以采取一些预防措施,比如戴口罩和保持社交距离。你也可以问客户他们的Covid政策是什么,你是否有可能在周围员工较少的时候去拜访,或者你是否可以做一个步行会议。

Apply this strategy to any situation that makes you anxious: Slow down and consider other approaches you can take to feel safe. The best way to calm your “fear voice” is by telling it that you will progress with caution. Remember that the avoidance of fear altogether will make you fear fear itself — a vicious loop that will stop you from moving forward, past the emotion. In essence, you want to recognize the difference between what fear wants you to do (avoid) and what will serve you best (progress towards societal reintegration).

When you return to work, your happiness, success, and high performance will rely on your ability to manage your fears and those of your colleagues, too. Gaining a level of control will stop those fears from controlling you. The above steps may feel uncomfortable at first, but if you do them incrementally, they’ll bring you closer to your goal of reengaging with life at work.