CNS 771 Assignment: Assignment 3.

2 Prevention/Wellness Project
Samantha Zaitz

Workshop for Anxiety & Stress Prevention & Management for Adults in the Workplace

Rational

This workshop is designed to address and prevent work-related and work-induced anxiety
and stress for adults in the workplace. Many studies and surveys have confirmed that workplace
stressors are the leading cause of stress and anxiety in the U.S. and found that this number has
continually increased over the years (The American Institute of Stress, 2023). As of 2020, daily
workplace stress reached a record high, which has led to burnout and increased job
dissatisfaction (Gallop, 2023 as cited in The American Institute of Stress, 2023). Current
research and data analysis shows that 83% of workers in the U.S. suffer from occupational stress
and that this often causes sleep deprivation, neck pain, irregular eating habits and stressed eyes
(Mazur, 2023). Furthermore, it is estimated that every year 12 billion working days are lost
globally due to anxiety and depression disorders specifically (World Health Organization, 2022).
Prior to pursuing a career in counseling, I worked in various work environments that
were extremely demanding, stressful and mentally taxing. Not only did I witness the mental
health of my colleagues deteriorate, but I also experienced my own challenges with
overburdensome anxiety and stress due to the workplace environment. Unfortunately, the work
culture in these rigorous work environments typically overlooks and stigmatizes mental health,
which only exacerbates symptoms of anxiety for those who are suffering. Given my experience, I
have seen just how helpful it would have been to have had the opportunity to attend a workshop
that destigmatizes the discussion of mental health, provides employees with psychoeducation,
promotes mental health literacy, teaches skills to manage and prevent symptoms of anxiety and
how to prevent burnout.

Plan

Session 1: Psychoeducation & Increasing Insight

 Goal:
o To help employees gain insight and understanding into anxiety, anxiety disorders
and stress, normalize symptoms of anxiety and improve employees’ overall
mental health literacy.
 Objectives:
o Employees will be able to differentiate between their anxieties and everyday
stressors (ADAA, 2023).
o Employees will be able to identify symptoms and warning signs of anxiety to help
with early anxiety disorder detection.
o Employees will discuss and explore what anxiety in the workplace looks like for
them.
 Methods/Activity
o The “Which is Which Worksheet”
  Part 1: After sitting through a presentation that defines and explains what
anxiety is and the various types of anxiety, employees will be given a
worksheet that has an extensive list of various statements and symptoms
(cognitive, emotional, physical and behavioral) that are either
representative of an anxiety disorder or are everyday anxieties/stressors
(e.g., “I avoid taking the lead on projects and/or proposals out of fear that I
will be judged,” “I feel self-conscious when I present on big projects at
work,” “I stay up all night worrying about a future meeting or analyzing
how a previous meeting went,” “I feel nauseous out of nowhere,” “My
heart races before an important meeting.”)
 Employees will go through the list and label each item with either an “A”
for anxiety or an “S” for stress. After everyone has completed the
worksheet, we will go over the correct answers together and explore the
reasoning for why each item is indicative of an anxiety disorder or is
considered regular stress.
 Part 2: On the second page of the worksheet, employees will be asked to
fill in the blanks and create a list of scenarios/situations that personally
trigger anxiety or stress for them and what they feel in those moments
(e.g., When “I log on to my work computer in the morning” I feel “a sense
of dread,” which they will be asked to hold onto for an exercise in session
2.

Session 2: Destigmatizing & Normalizing Workplace Anxiety & Stress

 Goal:
o To destigmatize and normalize discussing mental health at work and normalize
employees’ experience with anxiety.
 Objectives:
o Employees will connect and engage on the topic of mental health.
o Employees will feel more comfortable communicating with one another about
mental health.
o Employees will feel more supported and establish a sense of social connectedness
with one another (Gladding & Newsome, 2017).
 Methods/Activity:
o “The Anxiety Bowl”
 Employees will be asked to select one of their triggering situations and
corresponding feelings from part 2 of the “Which is Which Worksheet,”
anonymously write it on a piece of paper and stick it in a bowl.
 Next, the group leader will randomly pick from the bowl, read aloud the
employees’ entries, and ask participants to raise their hands if they can
relate to the situation/feeling (Therapy by Pro, 2023).
 After the exercise, employees will be asked to process their reactions to
this exercise with one another in small breakoff groups.

Session 3: Skills Training to Prevent & Manage Anxiety

 Goal:
o For employees to learn coping strategies for anxiety and stress management.
  Objectives
o Employees will learn a breathing exercise and progressive muscle relaxation to
downregulate their nervous systems and quiet their minds and 1 CBT skill (fact
checking) to combat maladaptive thoughts.
o Employees will practice these skills during the workshop to establish confidence
in their ability to use them on their own.
o Employees will learn that not all thoughts are facts.
 Methods/Activities:
o 4-7-8- Breathing Exercise & Progressive Muscle Relaxation
 Employees will be given a handout that outlines the 4-7-8 breathing and
progressive muscle relaxation techniques. We will discuss how these tools
can be used as needed to calm anxiety while in a heightened state and as a
preventative measure when practiced regularly (Cuncic, 2021).
 After learning about the technique, we will practice both the breathing and
progressive muscle relaxation exercises as a group. Before and after
practicing the exercises together, employees will be asked to fill in the
corresponding section on their handout that asks them to describe how
they felt before practicing the exercises and after.
o Fact Checking & Cognitive Distortions Exercise
o Part 1: A worksheet outlining the various cognitive distortions will be
provided and employees will be asked to put a checkmark next to any
distortions they identify with or engage in.
o Part 2: Employees will be asked to write down personal examples of the
cognitive distortions they have checked off (e.g., overgeneralizing: I made
a mistake on a project last week, so I will never get promoted”)
(Ackerman, 2021).
o Part 3: Next to each statement the employees will have to check a box to
determine if their cognitive distortion is a fact or opinion, which will help
them challenge those thoughts and combat maladaptive thought patterns.

Session 4: Self-Care & Burnout Prevention

 Goal:
o To help employees establish tools and accountability for self-care and implement
positive changes into their lives.
 Objectives:
o Employees will develop plans for self-care and mental health maintenance.
o Employees will develop a greater understanding for how they can combat and
prevent anxiety and burnout.
o Employees will deepen their insight into the mind-body connection and
understand the importance of self-care.
o Employees will understand the difference between healthy and unhealthy coping
strategies.
 Methods/Activity:
o “The Bliss List” Worksheet
 Employees will be provided a worksheet entitled “The Bliss List” where
they will create an inventory of healthy self-care activities that they can
call on when they are feeling anxious or stressed (DBT Self-Help, 2023).
The worksheet will be comprised of 4 different sections: Anytime Skills,
At Work, Before Work and After Work. It is suggested that employees
keep a copy of this list at their desk and at home, so that it is always
accessible to them.
 Under the “Anytime Skills” section, employees will write down the 3
different coping skills/tools they learned in session 3 of the workshop with
abbreviated instructions for each (as a reminder).
 Under the “At Work” section employees will create a list of self-care
activities that are short, but effective for them to implement into their
workday (e.g., getting up from their desk for a 5-minute walk outside,
setting hourly reminders to stand up and/or drink water, eating lunch with
a co-worker instead of alone at their desk).
 Under the “Before Work” section, employees will come up with a list
feasible, pleasurable activities they can do before work to improve their
overall well-being (e.g., breathing or muscle relaxation exercises first
thing, exercising, eating a healthy breakfast, spending time with a pet).
 Under the “After Work” section, employees will list feasible, pleasurable
activities they can do after work to improve their stress levels and unwind
(e.g., exercising, watching a TV show, reading, spending time with friends
or family).
 After the employees complete their “Bliss List” they will break off into
small breakout groups where they will share their lists with one another,
exchange ideas and have the opportunity to edit and/or add to their lists.
 Helpful Resources

For Psychoeducation & Mental Health Literacy:

 National Institute of Mental Health: https://www.nimh.nih.gov/health/topics/anxiety-
disorders
 American Psychiatric Association: https://www.psychiatry.org/patients-families/anxiety-
disorders/what-are-anxiety-disorders
 Anxiety & Depression Association of America: https://adaa.org/understanding-anxiety
 American Psychological Association: https://www.apa.org/topics/stress/anxiety-
difference

Tools & Prevention Strategies:

 Video & Information on 4-7-8 Breathing:
https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
 Information on Progressive Muscle Relaxation:
https://positivepsychology.com/progressive-muscle-relaxation-pmr/
 Corporate Wellness Magazine:
https://www.corporatewellnessmagazine.com/article/addressing-workplace-anxiety-
strategies-for-prevention-and-support
 Verywell Mind: https://www.verywellmind.com/cope-with-generalized-anxiety-disorder-
at-work-4125397

Information on Workplace Anxiety & Stress:

 The American Institute of Stress: https://www.stress.org/workplace-
stress#:~:text=80%25%20of%20workers%20feel%20stress,they%20fear%20could
%20become%20violent
 Anxiety & Depression Association of America: https://adaa.org/managing-stress-anxiety-
in-workplace/anxiety-disorders-in-workplace
 Priory: https://www.priorygroup.com/blog/what-to-do-if-you-feel-too-anxious-to-work
 References

Ackerman, C. (2017, March 20). CBT techniques: 25 cognitive behavioral therapy worksheets.
Positive Psychology. https://positivepsychology.com/cbt-cognitive-behavioral-
therapy -techniques-worksheets/

Anxiety & Depression Association of America. (2023). Understanding disorders: What are
anxiety and depression? ADAA. https://adaa.org/understanding-anxiety

Cuncic, A. (2021, October 26). What is 4-7-8- Breathing? Verywell Mind.

https://www.verywellmind.com/what-is-4-7-8-breathing-5204438

DBT Self-Help. (2023). Emotional regulation: pleasant activities. DBT Self-Help.

https://dbtselfhelp.com/dbt-skills-list/emotion-regulation/pleasant-activities/

Gladding, S. T., & Newsome, D. W. (2017). Clinical Mental Health Counseling in community
and agency settings (5th ed.). Pearson.

Mazur, C. (2023, Feb 11). 40+ worrisome workplace stress statistics [2023]: Facts, causes, and
trends. Zippia. https://www.zippia.com/advice/workplace-stress-statistics/

The American Institute of Stress. (2023). Workplace stress: Are you experiencing workplace
stress? Stress.org. https://www.stress.org/workplace
stress#:~:text=80%25%20of%20workers%20feel%20stress,they%20fear
%20could%20 become%20violent

Therapy by Pro. (2023). 35 group therapy activities for individuals with anxiety. Therapy by Pro.
https://therapybypro.com/35-group-therapy-activities-for-individuals-with-
anxiety/

World Health Organization. (2022, September 28). Mental health at work. WHO.
https://www.who.int/news-room/fact-sheets/detail/mental-health-at-work