How to Deal With Work Anxiety
For the vast majority of the workforce, our jobs are going to create situations of stress and anxiety. Some anxiety is considered normal, but when it becomes frequent, you should acknowledge the red flags.
It can impact your productivity, performance, work-life balance, and even quality of life. If left untreated, work anxiety can begin manifesting as physical symptoms as well as cognitive ones.
Our jobs can be hard enough; we don’t need anything extra, causing added challenges. Let’s explore a few methods for dealing with your work anxiety.
Identify Triggers
Before you can deal with anxieties stemming from the workplace, the first step you need to take is identifying what exactly is triggering your anxiety. This could be just general stress from your workload, but it could also be more specific.
Do you panic under tight deadlines? Do you struggle with team conflict or disagreeing opinions? Does the thought of public speaking make your heart race?
Once you know where it starts, you can take steps in the right direction to address it.
Set Realistic Boundaries
People often struggle with setting boundaries, whether in their personal or professional lives. Learning to say no will be a valuable skill going forward. Then, learn to be okay with it.
Saying no when necessary gives you your own little rulebook for protecting your well-being. If you’re logging many overtime hours, you may want to consider saying no to extra tasks. If you’re uncomfortable with a task because it’s not your area of expertise, it’s okay to say no.
Whatever your boundaries are, make sure they’re realistic and enforceable. You can’t tell your boss no on every occasion.
Practice Time Management
The schedule can feel overwhelming when you’re trying to juggle multiple projects with varying timelines. Utilizing tools to help organize your schedule and keep you on track can help alleviate stress and anxiety.
Keep a planner handy or use your electronic calendar. Set up updates as needed for digital reminders. Practice time blocking to allow yourself moments throughout the day to regroup and recharge.
Break Down Large Tasks
It could be a bit intimidating if you have a large project or a big goal you’re working towards. You may find yourself experiencing anxiety when you don’t make quick progress.
Rather than focus on the end result, break your larger project down into smaller, more achievable tasks. Not only will they feel less scared, but you’ll be able to boost your motivation as you check off tasks.
Plan Ahead
Part of what makes anxiety spiral out of control is the loss of control. When you approach your job for the day, if you don’t have a clear game plan, it can leave you feeling uncertain and anxious.
If you know you will have a challenging day, plan for some stress relief periods. If you know you have an essential meeting, prepare your materials beforehand. This could be as simple as prepping your lunch the night before or laying your clothes out to reduce morning tensions.
Practice Deep Breathing Techniques
If you start to feel anxiety flare up during the day, take a moment to practice deep breathing. When we’re anxious, our breathing becomes shallower and less productive. If your body isn’t getting the appropriate amount of oxygen, it can worsen your symptoms.
Focus on your breathing, ensuring you’re taking long and full breaths. The box breathing method is an easy way to distract your attention and breathe effectively. Inhale for four counts, hold for four, exhale for four, and hold for four. Repeat as many times as needed.
Seek Professional Help
If you’re struggling to manage your anxiety and it’s starting to interfere with your job performance, seeking professional help can give you the tools you need to get it under control. During sessions, we can identify triggers and develop coping mechanisms you can implement daily. Contact us to get started.
