Coaching practices for How to Deal with Work Burnout and Anxiety

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Deal with Work Burnout and Anxiety, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• Carrying everyone else’s anxiety and conflict has hollowed me out
• Even once the worst of it passes, I can’t get back into the room
• My anxiety lives in my body
• I burn the same energy on every worry, whether or not I can do anything about it, so I’m exhausted and nothing gets handled
• The voice in my head when I’m anxious is brutal

Practices that may help

1. Build sanctuaries for renewal outside the system
   Maintain relationships and practices outside the organizational system that restore perspective and capacity.
   Adaptive Leadership, Made Practical
2. Engage with the present moment
   Once the edge comes off, redirect attention fully into an activity or your surroundings.
   The DARE Response to Anxiety, Made Practical
3. Exercise to lower anxiety
   Use movement to discharge physical arousal and recalibrate the alarm system.
   Exercise for Mental Health
4. Distinguish actionable from non-actionable worries
   Triage each worry: is there one thing you could actually do about it? If yes, plan it. If no, that's the exposure target.
   Worry Exposure, Made Practical
5. Balanced, compassionate self-talk
   Talk to yourself as you would to a friend — accurate and kind, not harsh or falsely cheery.
   The Anxiety Toolkit, Made Practical
6. Run toward the feeling
   Actively invite more of the anxiety rather than waiting nervously for it to pass.
   The DARE Response to Anxiety, Made Practical
7. Run the full 5-4-3-2-1 sequence
   Work through all five senses in order: 5 things seen, 4 heard, 3 touched, 2 smelled, 1 tasted.
   The 5-4-3-2-1 Grounding Technique
8. The Anxiety Toolkit, Made Practical
   A practical anxiety toolkit pulls together a handful of evidence-informed skills — grounding, breathing, interoceptive awareness, behavioral experiments, and balanced self-talk — so you have the right tool for the moment instead of one move for every situation. Several of these rest on solid clinical and experimental support. They are self-help skills for everyday stress and anxiety; for severe or persistent anxiety, use them alongside professional care.
9. Match coping mode to what is actually controllable
   Use problem-focused coping when you can change the situation; emotion-focused coping when you cannot.
   Stress Inoculation Training
10. Productive Problem-Solving vs. Worry
    Distinguish solvable worries — which need a plan — from hypothetical ones — which need acceptance or defusion.
    Worry Time: Containing Anxiety With Scheduled Worry

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