44: Navigating the Anxious Event Horizon
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This podcast is produced by Sarah Hartley.
Transcript:
Black holes are often compared to feelings of anxiety, because the closer you are to its center, the more it draws you in. Because black holes hold such immense gravity, nothing -- not even light -- can escape from it.
I’m not particularly adept at understanding science, so I researched and learned that an event horizon is the boundary marking the limits of a black hole. Here’s where it gets a bit over my head, but at the same time makes perfect sense:
The scientific definition of an event horizon explains that the escape velocity is equal to the speed of light, and further, that since general relativity states that nothing can travel faster than the speed of light, nothing inside the event horizon can ever cross the boundary. Put in simple terms, nothing that enters a black hole can get out or even be observed from outside the boundary of the black hole, or the event horizon.
What does this have to do with the workplace and the realities of workplace transitions? Quite a lot, actually!
Utilizing the connected concept of the “Anxious Event Horizon” provides really important and necessary understanding when dealing with the uncertainty that lies ahead, as well as tools to manage anxiety and future challenges.
At its core, the anxious event horizon represents the juncture at which the unknown meets human apprehension. As you may already be experiencing, or will as you approach the threshold of decision making about your current situation, you may experience a surge of anxiety, triggered by a range of factors such as impending change, ambiguity, or potential risk. This surge can manifest as stress, fear, or overwhelm. The term "horizon" emphasizes the boundary between what is known and what lies beyond, a space where anticipation and unease often intersect.
In a professional context, the anxious event horizon can arise during significant transitions, mergers, leadership changes, or shifts in organizational strategy. Individuals grappling with changes in job roles, organizational restructuring, or shifts in industry trends may also encounter this horizon. This phenomenon is not limited to the workplace; it extends to personal life changes such as relocating, pursuing higher education, or embarking on new relationships.
Navigating the anxious event horizon requires a multifaceted approach that blends psychological awareness and practical strategies.
Recognizing the signs of impending anxiety is the initial step, and those might include increased stress levels, restlessness, or decision-making paralysis.
Acknowledging these feelings without judgment is essential, as it helps in mitigating the emotional impact. You’re not alone in feeling this way!
Solutions and strategies to deal with the effects of this “horizon” include mindfulness practices, as well as seeking social support from colleagues, mentors, or professional networks can provide a space for sharing concerns and gaining perspective. You may also wish to seek professional help from a medical or mental health professional, depending on your specific needs.
Whew.
Learning about all of this may make you want to turn off your phone, slam your laptop shut, and place your fingers in ears to shut out the noise.
Please know that there IS light at the end of this … horizon. Here is some encouragement for you:
Viewing the anxious event horizon as a point of transition and possibility, allows us to more easily embrace change as a catalyst for growth.
Setting realistic goals and breaking down the journey ahead into manageable steps can provide a roadmap for progress.
Engaging in learning and skill development can empower individuals to confront the unknown with confidence.
A note to leaders:
If you’re a part of a leadership team or find yourself in a decision-making role, know that organizations, too, play a pivotal role in addressing the anxious event horizon. Transparent communication, empathetic leadership, and fostering a culture that embraces change are key elements in supporting employees through uncertainty. Providing resources for emotional well-being and facilitating open dialogues can create an environment where individuals are better equipped to handle anxiety-inducing situations.
How does one navigate an anxious event horizon? With a reflection exercise, of course!
1- Identify the Situation: Think of a recent or past situation in your personal or professional life where you felt a surge of anxiety due to uncertainty or change. It could be related to a workplace transition, a career decision, or a personal life change.
2- Describe the Situation: Write a brief description of the situation, including the context, triggers, and the emotions you experienced. Consider the thoughts and feelings that emerged as you approached the "horizon" of uncertainty.
3- Prime Your Brain: Write a quick one sentence response to each of the following questions:
How did you initially react to the anxiety and uncertainty?
Did you seek support or cope independently?
Did your response align with your usual strategies for managing anxiety?
4- Analyze Your Reaction: Consider the impact of your response on your emotions, decision-making, and overall well-being. Reflect on whether your reaction was helpful or if there were aspects you wish you had handled differently.
5- Creation of Anxious Event Horizon: During this next exercise, we are going to create an “anxious event horizon”, where we go through the process of identifying and naming the worst and best things that can happen for an upcoming decision or situation you need to work through.
On the left side of your paper, write a short description of the worst things that could / might happen.
On the right side of the paper, write a short description of the best things that could / might happen
In between the left and right side of the paper, note the possible decisions points that may happen in between, a “choose your own adventure” if you will
Worst thing to happen —-> ⏺ —-> ⏺ —-> ⏺ —-> ⏺ Best thing to happen
(the little dots represent decision points in between … be sure to name them!)
Now, looking back at your paper, consider the following:
Question 1: What upcoming event is causing the stress?
Question 2: Why does this provoke anxiety?
Question 3: What’s the worst that could happen?
Question 4: What’s the best that could happen?
Possibility exercise: Generate as many possibilities that fall in between your answers to number 3 and 4 (the worst thing and best thing). Choose your own adventure and either keep those possibilities very realistic and likely, or be wildly creative and expansive.
Action Plan: The most supportive and valuable thing you can do for yourself during this module is to create an Action Plan. As you reflect on your answers to both of those exercises above, based on what you've learned about the anxious event horizon, brainstorm strategies that could have helped you navigate the situation more effectively. Consider mindfulness techniques, seeking support from others, reframing uncertainty as opportunity, breaking down the challenge into smaller steps, etc:
Select two or three strategies from your brainstorming list that resonate with you.
Develop an action plan for how you can apply these strategies the next time you encounter an anxious event horizon.
In closing:
Please remember that by reflecting on how you can apply these strategies to future situations where you anticipate encountering the anxious event horizon, you can visualize yourself using these techniques and imagine the positive impact they could have on your experience. Note for yourself what preparation you may need to take in order to implement this action plan, and also note down your commitment to applying them in the future.
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