How To Manage Anxiety at Work

With deadlines and demanding managers, work can be stressful, but don’t let stress and anxiety control you. Use these tips to manage anxiety at work.
According to the Anxiety and Depression Association of America, about 72% of people report having daily stress and anxiety that interferes with their ability to moderately function. Another 28% of individuals have experienced at least one panic attack, but confusingly only 9% have been diagnosed with an anxiety condition. These statistics tell us two things. One, that a lot of people feel anxious. Two, that a lot of people quietly struggle with anxiety.
If you have anxiety, you know that anxiety impacts everything. From relationships to performance and timeliness, anxiety’s reach is vast and uncompromising. In the workplace, anxiety most often affects performance and relationships with co-workers. The most common triggers for anxiety in the workplace are deadlines and conflicts with time management. What should you do when you want to manage anxiety at work?
Focus on what you enjoy most about work.
Do you have a passion for what you do? Do you enjoy the people you work with? Make a list of things you enjoy about work and reference this list when you feel anxiety building. Focus on what you love and let everything else fall into the background. Shifting focus during anxiety spirals will help manage anxiety at work.
Find an ally at work.
Anxiety can cause people to shut down, but stressful situations are best managed in the company of others. Whether you need practical advice, emotional support or a true confidant, find an ally at work. It’s easy to feel isolated in stressful situations, but talking with a coworker might be just what you need to manage anxiety at work.
Stop thinking. Start breathing.
When feelings of anxiety start to rise, use deep breathing to settle down. Focusing on the breath, inhale through your nose and exhale through your lips, as if you are pushing air through a juice box straw. Three rounds of this and you will begin to reset. There’s a lot of people who pretend to be experts in deep breathing nowadays, but Andrew Weil’s method is the best. 4-7-8 yourself into grounded bliss through deep breathing and manage anxiety at work.
Don’t be afraid to ask for help.
Sometimes we all need a little extra assistance and that is nothing to feel embarrassed about. If you feel like too many projects are being thrown on your desk or you simply have too much going on, instead of just internally freaking out, talk with your team. Approach the topic calmly and respectively to be sure you will be heard like an adult and bring a few ideas to the table about how things could be done differently.
Make your desk your own personal oasis.
A desk piled high with papers and folders can be distracting and only exacerbate any anxiety you are already feeling. Instead, try to stay organized and add some personal touches to your desk. Your favorite mug, pictures of your family or pet, a plant, etc. Find things that bring you joy and bring them into your space. Don’t forget to keep your snack drawer loaded with protein heavy snacks to reduce hangry episodes and improve focus. Little changes like these can have a big impact on anxiety at work.
Should you tell your employer or direct report about the anxiety?
This is a personal decision. Weighing the pros and cons of disclosing anxiety may help you decide what to do next. While you may have big feelings about telling your employer about the anxiety, if you have been diagnosed with an anxiety disorder, you may decide that telling your direct report or employer is that best decision for you. If you work in a supportive environment, then disclosing anxiety could influence how work is distributed and thus impact your overall workload. Make a pro and con list about if you should tell your employer about your anxiety and reflect on your answers before making a decision.
Getting professional help
Remember that you don’t have to deal with your anxiety all on your own. If you think you are suffering from an anxiety disorder, you should seek help from a therapist. Through therapy, medication or the combination of both, you can get help managing anxiety. Even if you think your anxiety is just related to a particularly bad work situation, you should still consider treatment. A toxic work environment can lead to chronic stress and anxiety disorders when it goes on unchecked for a long time. On Psychology Today you can find the right therapist for you.
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