10-Hour Workdays and Racing Thoughts: My Anxiety Toolkit

The clock reads 3:47 AM. My mind is racing with tomorrow’s deadlines, unfinished reports, and that slightly awkward email exchange with a colleague. Sound familiar? After decades in high-pressure roles, from Wall Street to managing financials for multiple companies, I’ve become intimately acquainted with work anxiety. These days, as CFO working 10-hour days from my home office, I’ve developed a toolkit for managing work anxiety that I wish I’d had 30 years ago.

When Your Mind Won’t Stop Working (Even When You Do)

Last month, I found myself staring at spreadsheets until my eyes burned, triple-checking figures that I knew were correct. That familiar tightness crept into my chest as I imagined all the possible mistakes I could have missed. Being responsible for 18 companies’ financials will do that to you! But here’s what I’ve learned: anxiety isn’t always the enemy. Sometimes it’s just our brain’s way of telling us to pause and reflect.

“What we fear doing most is usually what we most need to do.”

– Ralph Waldo Emerson

The High-Achiever’s Anxiety Paradox

Many of us successful women over 50 share a common trait: we’re excellent at taking care of business but not always great at taking care of ourselves. We’ve built careers, raised families, and now find ourselves in positions of significant responsibility. Yet managing work anxiety often feels like a skill we should have mastered by now (spoiler alert: it’s a lifelong practice).

Signs Your Work Anxiety Needs Attention

– Racing thoughts during off-hours
– Difficulty delegating tasks
– Persistent worry about future scenarios
– Physical symptoms like tension headaches or disrupted sleep
– Checking and re-checking work repeatedly

My 5-Step Anxiety Management System

Through years of trial and error (mostly error, if I’m honest), I’ve developed what I call my “Pause and Process” method:

1. The 3-Breath Reset

When anxiety strikes during my workday, I stop everything for three deep breaths. It sounds simple (lazy, er um efficient me loves simple), but it’s backed by science. This quick reset helps activate your parasympathetic nervous system – your body’s natural calm-down button.

2. The Brain Dump Technique

Keep a notebook solely for anxiety-producing thoughts. I call mine my “Worry Workshop” – it’s where concerns go to be transformed into action items or released entirely.

3. Movement Medicine

A 10-minute walk around my neighborhood or some gentle stretching between Zoom calls works wonders. The key is breaking the physical tension that anxiety creates in your body.

4. Time Blocking with Buffers

I schedule my day in 90-minute focused blocks with 30-minute buffers. This allows space for unexpected issues without throwing my entire day into chaos.

5. The Evening Release Ritual

Before closing my laptop, I write down tomorrow’s three most important tasks. This simple act helps my brain understand it can stop problem-solving for the day.

“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.”

– Louise Hay

Creating Your Personalized Anxiety Toolkit

What works for managing work anxiety varies for each person. Start by asking yourself these questions:

– What situations consistently trigger your anxiety?
– What calming techniques have worked for you in the past?
– What boundaries need strengthening in your work life?
– Who can support you when anxiety feels overwhelming?

The Professional’s Guide to Anxiety Prevention

Prevention is often more effective than management. Here are strategies I’ve implemented in my daily routine:

Morning Mindset Setup

I start each day with 15 minutes of quiet reflection (yes, even with my packed schedule). This isn’t about meditation marathons – it’s about setting intentions and preparing mentally for the day ahead.

Communication Boundaries

I’ve learned to be clear about my availability. My team knows that after 6 PM, I’m only available for true emergencies. This boundary helps reduce anticipatory anxiety about work interruptions.

Regular Skill Updates

Staying current with industry knowledge reduces anxiety about competence. I dedicate two hours each week to learning something new in my field.

When to Seek Additional Support

Sometimes, our toolkit needs professional reinforcement. There’s no shame in this – I’ve been there. Consider reaching out to a mental health professional if:

– Anxiety significantly impacts your sleep or appetite
– You’re experiencing panic attacks
– Work anxiety is affecting your relationships
– You find yourself unable to disconnect from work thoughts

Moving Forward with Grace

Remember, managing work anxiety isn’t about eliminating it completely – it’s about developing a healthy relationship with our natural stress responses. As we navigate our careers in our 50s and beyond, we have the wisdom to approach anxiety differently than we did in our younger years.

I invite you to join me on this journey of self-discovery and growth at Enlightenzz.com. Together, we can build a community of support, sharing our experiences and strategies for managing work anxiety while maintaining our professional edge. Because we’re not just surviving our careers – we’re thriving in them, perfectly imperfect anxiety and all.