Anxiety at Work Action Plan

I experience anxiety at work and need practical strategies to manage it while still performing.

My anxiety shows up as:
- Triggers: [E.G. PRESENTATIONS, DEADLINES, CONFLICT, BEING JUDGED, IMPOSTER SYNDROME]

- Physical symptoms: [E.G. RACING HEART, SHALLOW BREATHING, STOMACH ISSUES]
- Mental symptoms: [E.G. CATASTROPHISING, PERFECTIONISM, AVOIDANCE]
- Impact on work: [DESCRIBE]

Provide:
1. **Anxiety Mapping**: Help me understand my specific triggers, patterns, and early warning signs
2. **In-The-Moment Toolkit**: 5 discreet techniques I can use at my desk or in a meeting
3. **Pre-Event Protocol**: How to prepare for anxiety-triggering situations (presentations, reviews, meetings)
4. **Thought Defusion**: Techniques to create distance from anxious thoughts without fighting them
5. **Perfectionism Antidotes**: Practical strategies for "good enough" when perfectionism takes over
6. **Imposter Syndrome Reframes**: Evidence-based responses to imposter thoughts
7. **Avoidance Ladder**: A gradual approach to facing things I've been avoiding
8. **Workplace Accommodations**: What I'm entitled to ask for and how to ask for it
9. **Daily Anxiety Prevention**: A maintenance routine to keep baseline anxiety lower
10. **Professional Help Guide**: When to consider therapy, what type might help, and how to access it

Tone: Compassionate and practical. Don't tell me to "just relax" or "think positive."

I experience anxiety at work and need practical strategies to manage it while still performing.

My anxiety shows up as:
- Triggers: [E.G. PRESENTATIONS, DEADLINES, CONFLICT, BEING JUDGED, IMPOSTER SYNDROME]
- Physical symptoms: [E.G. RACING HEART, SHALLOW BREATHING, STOMACH ISSUES]
- Mental symptoms: [E.G. CATASTROPHISING, PERFECTIONISM, AVOIDANCE]
- Impact on work: [DESCRIBE]

Provide:
1. **Anxiety Mapping**: Help me understand my specific triggers, patterns, and early warning signs
2. **In-The-Moment Toolkit**: 5 discreet techniques I can use at my desk or in a meeting
3. **Pre-Event Protocol**: How to prepare for anxiety-triggering situations (presentations, reviews, meetings)
4. **Thought Defusion**: Techniques to create distance from anxious thoughts without fighting them
5. **Perfectionism Antidotes**: Practical strategies for "good enough" when perfectionism takes over
6. **Imposter Syndrome Reframes**: Evidence-based responses to imposter thoughts
7. **Avoidance Ladder**: A gradual approach to facing things I've been avoiding
8. **Workplace Accommodations**: What I'm entitled to ask for and how to ask for it
9. **Daily Anxiety Prevention**: A maintenance routine to keep baseline anxiety lower
10. **Professional Help Guide**: When to consider therapy, what type might help, and how to access it

Tone: Compassionate and practical. Don't tell me to "just relax" or "think positive."