Coaching practices for How to Get Over Pre Work Anxiety

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

• Before I can even start facing my fears head-on, I have to stop them ambushing me at every hour
• The minute my head hits the pillow the worries flood in and I lie there for hours, then the lost sleep makes the next day’s anxiety even worse
• Right before I go on, my heart’s pounding, my hands are shaking, my mind’s gone tunnel-narrow and blank
• The worrying never clocks out
• I treat every single worry like a problem demanding a solution, so I build elaborate contingency plans for things that haven’t even happened and probably never will, and it leaves me wrung out

Practices that may help

1. Worry stimulus control: confine worry to a designated time
   Schedule a 20-minute daily "worry period" and postpone all worry outside it.
   Worry Exposure, Made Practical
2. The Pre-Sleep Worry Buffer
   Use a 10-minute afternoon or early evening worry review to protect sleep from nighttime rumination.
   Worry Time: Containing Anxiety With Scheduled Worry
3. De-activation Strategies for Over-Arousal
   Use targeted techniques to reduce arousal when anxiety or over-activation is undermining performance.
   The Yerkes-Dodson Law: Finding Your Optimal Performance Zone
4. Contain worry with a scheduled worry period
   Assign worry a 20-minute daily window — and redirect it there the rest of the day.
   Accepting Uncertainty: The Core Skill in CBT for GAD
5. 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
6. Note the worry and defer it
   When a worry arises off-schedule, jot it down and postpone it to the window — don’t engage now.
   Worry Postponement, Made Practical
7. Write about your worries before a high-stakes performance
   Offload performance anxiety by writing it out in full immediately before the event.
   Choking Under Pressure, Made Practical
8. 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
9. Prepare so rest is actually possible
   Do the prep beforehand that lets you stop without anxiety.
   Sabbath: A Weekly Day of Rest
10. Use reflective simulation to convert anxiety into planning
    Mentally walk through what could go wrong — then convert each potential failure into a specific preparation action.
    Defensive Pessimism, Made Practical

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