Recently, some readers came to me for inquiries. After chatting, I found that the most prominent problem shared by IT practitioners is anxiety. Now the epidemic, policies and other environmental factors have led to instability in the industry and difficult life. Anxiety is the normal state of many people.
I have also been anxious for about two years. I didn’t realize this state at first, and I didn’t pay attention to it until there were some obvious physical symptoms. After some self-adjustment, I basically solved this problem, and I wrote an article to share my method: At 35 years old, I used these three methods to overcome anxiety
Although I do feel a lot less anxious compared to the previous two years, I don’t think I have solved this problem once and for all, each age group has different anxiety points, and it seems like a lifelong concern. Although these methods of mine are useful to me, they may not be suitable for everyone, and the hidden cost of changing cities and jobs is very large.
I recently chatted with my old classmates who studied psychology, and collected some tools, methods and books by the way, and summarized them for your reference.
It would be even better if everyone could work together to improve this little handbook. This document is shared on Github: anxiety-handbook
self test
SAS Self-Rating Anxiety Scale – Health Psychological Test
Anxiety, Stress, Depression Test
About the test:
- Treat the test properly and don’t panic about the results . Do a good job of psychological construction before the test, no matter how bad the result is, don’t be afraid of it, think about your original intention of participating in the test to make things go in the right direction.
- Use testing as a problem-solving tool . The test results can be used to measure how well you deal with anxiety: when anxiety becomes severe, think about where you are not doing well, and constantly improve the method to overcome it; when anxiety is reduced, give yourself some rewards and let yourself relax a little more.
Recognize anxiety
Anxiety is mostly caused by uncertainty, and it is the guard against the outside world reserved in the process of human evolution . For most people, anxiety cannot be completely avoided, and even moderate anxiety can promote progress. But anxiety can affect health to a certain extent, especially when it affects sleep.
Anxiety sufferers often worry too much about something in real life or about something in the future, and sometimes they can worry without a clear goal. Such concerns are often highly disproportionate to reality and cause great distress to patients. It is also accompanied by symptoms of autonomic nervous system disorders such as hyperautonomia, muscle tension or beating. Some patients will feel that their body is always uncomfortable and go to the hospital to see a doctor many times, but they can’t check the symptoms. But for the patient, there is always concern.
– Wikipedia
From my personal experience, when I am anxious, I experience insomnia, indigestion, nervousness, and sometimes my heartbeat feels fast.
cause
Recognizing the cause of one’s anxiety is the first step to relieve anxiety. Many IT practitioners’ anxiety is caused by the domestic industry atmosphere and social environment.
The 996 work rhythm in the workplace, the 35-year-old phenomenon, the elimination at the end, the workplace PUA, etc., these people do not have enough sense of security.
Another part of the reason is self-awareness. Most of us follow the path expected by society without thinking about what kind of life we want and what kind of life is suitable for us.
This has something to do with education and cultural background. We have always had a relatively single evaluation system. In school, we compete for grades. When we graduate, we compete for a job. In the workplace, we compete for better performance and better performance. compete for high wages. Competition is the norm in our lives, and since there is competition, people will be stressed, and anxiety will accumulate over time.
Moreover, anxiety is particularly prone to appear in people who have requirements for themselves, and the age group that appears is more concentrated. Anxiety mostly occurs in around 25 to 40, because this age group is a critical period in the workplace and life, and gradually it is necessary to take on family responsibilities. responsibility.
Often we get better after a certain time threshold. This threshold may be a change in cognition and values, or learning to accept ourselves, or learning to live with anxiety. Hope this manual will help you get past the barrier faster.
workplace anxiety
A very important part of getting rid of anxiety is to recognize your own environment and identify harmful factors in the surrounding environment, which include two common problems in the domestic IT industry:
Involution
Involution will make people in a state of meaningless competition for a long time, which is very easy to breed anxiety. There are many domestic IT companies with involution. Here is a list of 996 companies maintained by IT practitioners for your reference. In my experience, for large IT companies, the group and department an individual is in may be more important, and the influence of the direct leader on you largely determines your working experience in the company:
996.ICU/blacklist · 996icu/996.ICU
If you want to change the environment of involution, you can change groups or jobs to 955 companies, change cities, or even go abroad:
- 955. WLB 955 List of companies that do not work overtime
- 996.Leave escape 996
- remote-jobs-cn Domestic remote office jobs
Workplace PUA
The full name of PUA is “Pick-up Artist”, which originally refers to the men and women who have been systematically studied and practiced mind control and fascinated by the opposite sex. Literally, PUA refers to picking up artists.
PUA is a technique of deception and brainwashing, so that it can achieve its own purpose without knowing it, and it is a very subtle way of deception that is difficult to detect.
Some managers do not have good management skills, but they have learned some tricks to catch people, so workplace PUA is a dilemma faced by many IT people. Common workplace PUA tactics:
- Negative, constantly criticizing and criticizing, sometimes it will spur you to progress in the name of euphemism
- Suppression, over-tasking, but will tell you it’s exercising you
- Contrast, compare you with others, make you create a psychological gap, or doubt your ability
How to see leadership is training or PUA me?
Of course, there are many other ways, but the essence of PUA is to make you feel that everything is for your own good, so that you can perform tasks without doubt. People who are PUA are often difficult to recognize themselves and need to jump out to find out.
If your leader makes you too tired and has a lot of psychological pressure, you can consider whether you are being PUA in this regard. If you encounter PUA, the solution is to change groups or companies.
change cognition
Anxiety is partly caused by cognitive limitations, the so-called mediocrity. Raising the height of thinking can fundamentally solve some problems. The height of thinking and cognition often also involves views and choices about important matters in life, including:
- Opinions on money, work
- Whether to stay in a first-tier city
- whether to marry and have children
- How to measure success
- What is happiness
- view of death
Personal experiences may change perceptions, as may reading, watching movies, thinking, and talking. Below are some related books and documentaries that I have collected.
Book Recommendations
Books on solving anxiety problems are often regarded as chicken soup for the soul. Chicken soup is not bad. When you are too anxious, drinking a bowl of chicken soup is sometimes useful. Some other philosophical and historical books are also useful:
“The Power of Now” Living in the past makes people sad, living in the future makes people anxious, and the best state is to live in the present.
“The Elephant and the Rider” How to Find Happiness and Live a Meaningful Life
“The Wisdom of Life” Schopenhauer on the principles of health, wealth, fame, honor, health preservation and dealing with others. Very recommended.
“Meditations”
“The Courage to Be Hated”
“The Courage to Gain Happiness”
“The Anxious Man” is a novel with ups and downs in the plot, and the story is warm and healing.
“Self-Rescue of Mental Anxiety Disorders” is divided into case analysis volume and interview volume, including a comprehensive introduction to anxiety, as well as a lot of techniques to get rid of anxiety.
The author of “Anxiety is an elephant, how to eat it one bite at a time” advocates self-writing to relieve anxiety. There are suggestions and methods for writing to help people identify different anxiety conditions and how to use self-writing to relieve anxiety.
Documentary
A good documentary can make people understand the vast world and long history beyond personal life, realize the insignificance of human beings, and thus change their cognition:
- blue planet
- dynasty
- face, village
- Hexi Corridor
- the world
- free rock climbing
- Harvard Open Class: Happiness Class
other
develop hobbies
Taking up hobbies can relieve some of the anxiety because hobbies keep us out of our daily work life. Many middle-aged people use hobbies to relieve the triviality in life.
Sports, writing, fishing, photography, Lego, etc. are all very good hobbies.
everyday skills
Always say these words to yourself:
“It doesn’t matter”
“Not necessary”
“Not so”
Feng Tang shared a practice, if you are anxious or think you have encountered a hurdle that you cannot overcome, find a hospital and go to the ICU door for a period of time.
psychological counseling
I consulted with friends related to the industry, and the current mainstream psychotherapy price list:
-
Novice 200-300
-
Intermediate 500-800
-
More than 1000 experts
medical treatement
Common drugs and side effects, to be supplemented.
This article is reprinted from: http://catcoding.me/p/anxiety-handbook/
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The Anxiety Self-Help Booklet appeared first on Haowen Collection .
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