Help on managing Last year, gas engineer Paul shared with us details of how his working life is affected by anxiety. We were overwhelmed by the response from readers, some of whom who wanted to share their own experiences.
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veryone experiences anxiety at some stage in their lives, and it is often a healthy emotional response to stress that we encounter in our lives or a change in situation. But for the millions who suffer from anxiety disorders, or who experience extreme anxiety, it can be a debilitating condition, leading to panic attacks, depression and, in extreme cases, suicidal thoughts. Anxiety becomes a problem when it has an impact on our day-to-day life, causing stress and fear that can cause a significant physical and emotional effect on mind and body. People with anxiety frequently report high levels of distress, and feelings of uncontrollable worry that spiral out of proportion. This can cause people to avoid the situations that make them feel anxious, even if that has a detrimental impact on their life. Common physical symptoms of anxiety include feelings of extreme fear, feeling light-headed or dizzy, nausea, rapid breathing or hyperventilation, a fast, thumping or irregular heartbeat, and sweating or hot flushes. Anxiety can also cause panic attacks, which are a type of fear response where many of these symptoms build up at once, leaving the sufferer feeling as if they are having a heart attack, about to pass out, or even feeling that they are going to die. Panic attacks can be extremely frightening, especially if you have never experienced them before. What causes anxiety? No one really knows exactly what causes severe anxiety, although some research suggests there may be a genetic factor. Other theories suggest that anxiety disorders may be more likely if someone has experienced a significant stressful event or trauma. But exhaustion, stress, and long working hours are common triggers – something that the
26 March 2021
Covid-19 pandemic has exacerbated. Research by the Mental Health Foundation shows that 62 per cent of the UK population experienced anxiety or worry during the first lockdown in 2020, and more than one in 10 people in the UK reported having had suicidal thoughts or feelings during the final two weeks of June 2020.1 With many gas engineers
Engineers tell their stories Some readers have been keen to share with gas engineers their own experiences and tips on how they manage their own anxiety. Paul Davis from Manchester says: “I have always suffered with anxiety. It manifests in many ways and affects my sleep – I wake up at night worrying about potential problems, jobs I’m going to do, or have just done. I’m very critical of my own work, and it’s got to be a
“I may get anxious if I have to tell a householder their boiler is dangerous, but if anything happened by leaving their boiler on, the consequences could be far greater.” being sole traders or part of small businesses, and considering the ongoing financial uncertainties and restrictions caused by Covid-19, it’s no wonder that many are experiencing anxiety for the first time, or are finding it harder to cope with an existing mental health issue. Dealing with anxiety in the moment There are many different techniques that can help you manage anxiety, and some of the most common revolve around breathing and grounding techniques. A popular breathing technique that can work during an anxiety attack is the ‘54321’ method: breathe in deeply through your nose for five seconds, hold your breath for five seconds, then slowly breathe out through your mouth for five seconds. Then acknowledge five things around you that you can see, four things you can touch, three things you can hear, two things you can smell, and one thing that you can taste. Techniques like this can help because they act as a distraction from the anxiety, helping you refocus on what’s happening around you.
very high standard – I have to do my very best or I beat myself up inside. It’s a horrible feeling, and very hard to switch off. “Over the years, I’ve learned not to give people exact timings of when I’m going to arrive, because it would bother me if I was even a minute or two late. Instead, I say I’ll be there ‘between 9 and 10am’. I would also advise engineers not to book too many jobs in, as they invariably take longer than you think. I used to think ‘I can do six jobs in a day’, but if there was a problem on the second one, my anxiety would kick in and I’d start rushing things and making mistakes. “Working on your own can be difficult when you suffer from anxiety, because there’s no one to get a second opinion from. My anxiety makes me doubt my own skills, but manufacturers can help – their training courses give me knowledge. Also, if I’m nervous about something, I can ring their technical lines for a second opinion. “I’m a big believer in mindfulness, so when I’ve had a bad day, I take my mind off things by going on my exercise bike, or
spending time on a hobby – I’ve been teaching myself to play the ukulele. I’d also recommend a long walk at the weekend to relax. “I’d advise any engineer who suffers from anxiety to try not to beat yourself up. People think admitting to it is a weakness, but it’s not. I’ve seen lots of different tradespeople over the years, and I think the ones with anxiety are better workers, because they don’t want to let people down.” Meditation Gas engineer Paul Hirst experienced panic attacks in his mid-20s. He says: “I learned to meditate, started exercising, and found ways to live a more balanced life. I haven’t had any serious anxiety issues since. “Today, I teach people how to meditate and run online group meditation sessions. Meditating allows the mind to calm down and switch off, which helps you deal much more efficiently with problems and worries. I am a qualified hypnotherapist as well as a gas engineer, and have used hypnotherapy to help people who suffer with anxiety and stress. Hypnotherapists reprogram the subconscious mind and replace negative behaviours, thoughts, and emotions with positive ones. “Keeping fit, eating healthily, drinking lots of water and getting enough sleep can all help reduce stress and anxiety. “I’d also recommend writing down your problems and challenges, and prioritising them. List the solutions and actions that you are going to take. This will help prevent your mind from being overloaded and waking up in the middle of the night worrying.” A gas engineer who wanted to remain anonymous says: “When I am anxious, it affects my ability to concentrate, particularly if I am taken out of my comfort zone. My self-confidence can be quite low, and I get easily stressed. “The things that help me are to
