How to beat anxiety at work
Updated: Apr 26, 2019
6 Tips For Managing Anxiety In The Workplace
If you feel anxious as you are working on a certain project or with a particular coworker, it may be helpful for you to get up and take a break. The point of this break is not to avoid the trigger of your anxiety, but to help you reframe your thought process surrounding the trigger. Taking a short walk and focusing on taking deep cleansing breaths can do wonders for your anxiety. Additionally, be sure that you take your meal breaks on time. Providing your body with the vitamins and nutrients it needs throughout the day is not only important for maintaining physical energy, but it is also essential to your mental health.
Make a List
Some people perform very well under stress while others may find themselves frozen with fear if they are faced with a number of tasks to complete. This overwhelming feeling can make it very challenging to be productive, and the result is often a downward spiral of anxiety and unproductive thoughts. Making a list is a simple, yet effective, way to help you regain control of your thoughts and your day. Start by listing out the tasks you have to complete and cross them off as they are completed. This simple action can restore the rationality that anxiety often strips from us, promoting positive thoughts and productivity.
It seems silly that something as simple as water could either improve or exacerbate the symptoms of anxiety, but it is true. Our bodies function best when they are properly hydrated. This is because water is integral to transporting hormones, chemicals, and nutrients to vital organs. Dehydration can mimic common symptoms of anxiety, such as fatigue, nausea, dizziness, headache, and a rapid heart rate. Additionally, dehydration is linked to higher cortisol levels, and cortisol is a hormone that increases stress. Although proper hydration alone cannot help you beat anxiety entirely, it is a good way to reduce the intensity of the symptoms.
Concentrate on Your Breathing
If you have ever experienced an anxiety attack, then you know how scary it can feel when it seems like you can’t get enough air in your lungs. Taking a moment to focus on your breathing can do wonders for anxiety, and this is something that can be done anytime. You can take deep, cleansing breaths in through your nose and breathe out through your mouth. This not only provides your body with the oxygen it needs to thrive, but it also allows you time to regain your focus and center yourself. The best thing about this tip is that it can be done virtually anytime, no matter where you are.
The act of setting and maintaining boundaries is essential to a healthy work-life balance. For those who struggle with anxiety and negative thought processes, maintaining this balance may be more difficult. This is because setting these boundaries involves expressing our needs, which puts us in a very vulnerable position. Although it can be very tempting to “just deal with it” in an effort to avoid the discomfort that comes with this vulnerability, you may find your anxiety worsens if you fail to set boundaries. Leaving on time each day and not bringing your work home with you can help you begin to regain control of your thought process surrounding work.
Ask for Help
Finally, anxiety is a condition that can leave you feeling incredibly alone and overwhelmed. It can even be hard to feel like anyone understands what you are going through. However, asking for help from coworkers and your employer can help reduce your feelings of isolation and stress. For example, if you have a particularly challenging project that you are working on, don’t be afraid to ask a coworker for help. It can also help to talk with your employer to learn about the benefits that are available to help you with your anxiety, because you may have access to an Employee Assistance Program or another type of wellness program through your employer.
Always keep in mind...
Step number one in dealing with a mental health issue is reaching out for professional help (Psychiatrist, Psychologist, Therapist, etc.).
The information provided on this website is for educational purposes only.
It is not for diagnosing, prognosticating, treatment or prescribing of mental health conditions.
For the treatment of any mental health condition or disease, or drug therapy, please consult your physician or other healthcare providers.
If you are experiencing a mental health crisis please call 911 or visit your hospital immediately.
When you’re in a place in your life where you can make positive changes, the techniques Jeremy delivers on this website, in his presentations and in his books may help.