Of all the things that canmake you worryat work, some of the worst are the problems you create.
This is especially true when negative things happen and you find yourself waiting for them to happen again.
Let me give you a couple of examples.
This post originally appeared onThe Muse.
Say youve been in an organization thats been through a lot of change.
Then one day, unexpectedly, you getlaid off.
You go into your next job, holding your breath, waiting for the axe to fall again.
Or perhaps youve had adifficult managerwho never really supported or praised your hard work and efforts.
This kind of thinking can be hard to escape.
And it can be especially troublesome when you cant rid yourself of the memories from previous unpleasant work environments.
Remembering a toxic office culture (or boss) may leave you feeling vulnerable even after youve moved on.
If youre generallyworrisomeoranxious, your paranoia is likely to be even worse.
These four tips will help.
For the next week or so, notice each time you harbor a paranoid thought.
Simply documenting your thoughts can be one way to release the hold they have over you.
Ask Yourself: Is This a Fact?
He doesnt respond to an email you sent him.
Now hes cutting off communication because he doesnt want to show his hand.
Instead of going down that path, stop and ask yourself, Is that really true?
Is that a fact, or is that a story Im creating to explain a situation?
The reality is you dont know why your colleague didnt answer your email.
You just know that he didnt.
You have no other facts.
Ask Yourself: What if the Opposite Were True?
Its a cognitive function calledconfirmation bias.
In this case, you believe your colleague is blocking your promotion.
When he doesnt respond to your email, you see that as evidence of your belief.
Instead of jumping to this conclusion, ask yourself, What if the opposite were true?
What if he wasnt blocking your promotion?
What other reasons could there be for not responding to you?
Perhaps hes out of the office.
Or is working on a hot deadline.
Or is overwhelmed with email on this particular day.
There are myriad reasons why anyone doesor doesnt dosomething.
Youre tiptoeing around the subject for fear of being shot down or being perceived as lazy.
Instead of asking for days off and running for cover, be proactive and erase the air.
Ask your manager for her preferences ahead of time.
Its natural that upsetting events like layoffs or difficult managers can make you wary as you move forward.
Self-sabotage that keeps you working too long.
Shes the founder ofthe Job Success Laband author of theThe Resume Coloring Book.
Get started with her free21 Days to Peace at Work e-series.
Book one-on-one coaching sessions with Lea onThe Muses Coach Connect.
Image byPaul Jacksonvia Getty.
