Anxious at work? Here are some tips to get through your day

It’s easy to joke about being stressed at work, but it’s actually a serious problem for plenty of people. Work stress can quickly turn into anxiety. Not only will it impact your performance when it comes to your career, but it could negatively affect your overall quality of life. 

Feeling anxious at work could be triggered by having too much to do, a toxic work environment, or a career you’re simply not happy with that’s causing inner turmoil. 

Thankfully, there are things you can do to combat work anxiety and get through the day. While getting to the root of the problem is the best thing, being able to fight back against your anxious thoughts can make it easier to stay calm and feel more in control. 

With that in mind, let’s cover a few tips you can use to manage your anxiety at work. 

Create a Plan and Set Goals

Anxiety tends to be fueled by the unknown. It can make you feel like you’re losing control, creating a sort of vicious cycle. One of the best ways to take back control and reduce anxiety in the process is to write down a plan each day. 

What do you want to accomplish and how are you going to do it? Which work tasks are the most important? What do you need to get everything done? 

By having a strategy in place and small goals to achieve, you’ll be in the driver’s seat and there will be fewer “unknowns” to worry about. Even if unexpected things arise throughout the day, you can always go back to your plan. 

Be More Mindful

Because anxiety can make you constantly question the “what ifs” about your career, consider practicing mindfulness more often throughout the day. 

Mindfulness is about staying in the present. Focus on your breathing, your surroundings, and how your mind and body feel in that very moment. You might still deal with thoughts trying to make their way in — including negative ones. But don’t hold onto them. Let them pass by, like clouds drifting away. 

Just a few minutes of mindfulness each day can help to ease your anxiety and help you stay focused on work, rather than the “what ifs” surrounding you on the job. 

Ask for Help

As the old saying goes, no man is an island. You don’t have to prove anything at work by shouldering too many responsibilities or biting off more than you can chew. 

If you’re feeling overwhelmed and overloaded, ask for help. Reach out to fellow employees or talk to your employer about the possibility of reducing your workload. Nowadays, many businesses are more in tune with mental health. If you talk to your boss about how you’re feeling and what might be causing it, they’re likely to work with you to find a solution that works for everyone. 

Practice Self-Care

Combatting anxiety at work doesn’t just happen when you’re on the clock. It’s something you should be doing during your free time, too. If you don’t, the anxiety you feel in the workplace is likely to carry over into other areas of your life. 

Self-care doesn’t have to be elaborate. Prioritize sleep. Eat a nutritious diet. Stay physically active. Find ways to de-stress when you’re at home so you can strike a healthier work-life balance. 

If you’re still struggling with anxiety at work, consider reaching out for help from a mental health professional. Therapy is often the best way to get to the root of your anxiety, so you can discover what’s causing it and what you can do to overcome it. If you’re interested in learning more, contact me for information or to set up an appointment.