मनोवैज्ञानिक अनाहिता

Hello Neha, thank you for sharing your situation. It's understandable that ongoing work conflicts with your manager and coworkers are creating significant anxiety and stress, which are now impacting your sleep and daily focus. The added layer of seasonal changes affecting your mood is a common experience that can intensify these feelings. Since you are dealing with interconnected challenges, a multi-faceted approach can be helpful.

To address the work struggles directly, consider developing a proactive communication strategy. This involves choosing a calm, private moment to have a constructive conversation with the involved parties. Focus on stating your perspective using "I" statements to describe how specific situations impact your work, rather than making accusations. For example, you might say, "I feel stressed when deadlines shift without discussion, and I would appreciate clearer communication." Setting clear professional boundaries is also crucial; this means learning to say no to unreasonable demands and defining your work hours to protect your personal time.

Simultaneously, managing your internal response is key. Practice stress-reduction techniques during the workday, such as taking short breaks for deep breathing or a brief walk. This can prevent stress from accumulating. For the emotional ups and downs, especially those linked to seasons, increasing your exposure to natural light in the morning and maintaining a consistent daily routine can help stabilize your mood. Regular physical activity, even a 20-minute walk, is a powerful tool for managing both anxiety and seasonal low mood.

Your disturbed sleep patterns are a critical area to address, as poor sleep reduces your resilience. Establish a consistent sleep hygiene routine. This includes going to bed and waking up at the same time every day, even on weekends. Create a wind-down ritual an hour before bed, avoiding screens and work-related thoughts. Make your bedroom a sanctuary for sleep by keeping it dark, cool, and quiet. If you wake up with work anxiety, keep a notepad by your bed to jot down the worry, which can help you mentally set it aside until the morning.

Finally, remember that seeking external support is a sign of strength. If these strategies do not bring sufficient relief, consider speaking with a professional counselor or therapist who can provide personalized tools for conflict management, anxiety, and sleep issues. They can also help you explore if the seasonal mood changes require specific attention. Prioritizing your well-being in this comprehensive way will help you regain a sense of control and improve both your work life and personal health.