Constantly feel anxious and can’t breathe

Feeling constant anxiety and difficulty breathing is a serious concern, and it's important to address it thoughtfully. Based on the most helpful WSO content, here are some actionable steps to consider:

1. Understand Your Triggers: Identify what specifically is causing your anxiety. Is it the workload, fear of underperformance, or something else? For example, constant email notifications or unreasonable requests can be major stressors. Mitigating these triggers, like turning off notifications or setting boundaries, can help.

2. Shift Your Perspective: Reflect on the worst-case scenario. If you underperform or even lose your job, would it truly be the end of the world? Many analysts and associates exit their roles within 2-3 years, and there are plenty of other opportunities in finance or beyond. This mindset can help reduce the pressure you place on yourself.

3. Build Confidence Through Preparation: If you feel underprepared, focus on studying and improving your skills. However, balance is key—overworking yourself can worsen anxiety. Confidence often comes from a mix of preparation and self-belief.

4. Consider a More Relaxed Role: If the high-stress environment is taking a toll on your health and happiness, it might be worth exploring roles that align better with your personality and goals. Your health should always come first.

5. Practice Stress-Relief Techniques:

   • Meditation and Breathing Exercises: Deep breathing (e.g., 4 seconds in, 8 seconds out) can help calm your nervous system. Apps like 'Calm' or mindfulness practices can also be effective.
   • Exercise: Even 15 minutes of cardio can release endorphins and improve your mood.
   • Cognitive Behavioral Therapy (CBT): Challenge negative thought patterns and replace them with more constructive ones. For example, if you feel like an imposter, ask yourself what evidence supports that belief and whether it's truly rational.

6. Seek Support: Talking to a therapist or counselor can provide a neutral perspective and tools to manage anxiety. Additionally, connecting with friends or family for even 10 minutes a day can dramatically reduce stress and remind you of what truly matters.

7. Take Breaks and Gain Perspective: Sometimes, stepping away from work to travel, try new things, or simply rest can help you reassess your priorities and regain clarity.

Remember, chronic stress and anxiety can have long-term health consequences. If your current role is making you miserable, it’s worth considering whether it’s the right fit for you. Your well-being should always be the priority.

Sources: What do you do when you're overworked? My anxiety is up the roof, 6 Tips To Boost Your Confidence And Nail Your Next Job Interview, Anxiety as an Analyst, Need Help Mental Health Monkeys, What is that Analyst skill set everyone is talking about exactly?