5 Secrets How to Manage Anxiety in the Workplace Successfully

It comes as no surprise that anxiety in the workplace is on the rise. You, like many workers, may have a ton of things to juggle with. You have deadlines to meet, workplace conflicts to deal with, and pressure to get more done in less time. But anxiety and stress don’t end there. There are probably many things in your personal and family life you must deal with.

Managing workplace anxiety is challenging. After all, you may not be able to work with a new team or change your job. And some personal issues may take time to resolve themselves. Also, it can be challenging to resolve work-related stress if you’re already anxious. Even thinking about a potential situation could get your heart beating faster or bring you out in a cold sweat.

This article lets you in on five secrets of how to manage anxiety at work successfully. Some helpful tips about coping with stress can improve the ways you cope with anxiety triggers or long-term issues.

The Impact of Anxiety in the Workplace

Stress is not always bad, and some anxiety at work is expected. But unrelenting, excessive, or irrational anxiety affects your day-to-day life. Anxiety can affect the quality of your work, relationship with your peers, and your general work performance. If you have an anxiety disorder, the challenges are even more significant.

According to a medical journal, stress can lead to anxiety if the pressure is continual and excessive. Anxiety then takes over and produces symptoms of stress without any recognizable stressors.

The Anxiety and Depression Association of America (ADAA) gives a snapshot of the impact of anxiety in the workplace:

• 56 percent of workers say that stress and anxiety affect workplace performance.
• Over 70 percent of employees say that daily stress affects their lives.
• 30 percent of people take prescription medication to cope with the effects of stress.
• Nearly 30 percent have had a panic attack.

5 Ways to Manage Anxiety in the Workplace

In some cases, it’s vital to seek professional help if you suffer from anxiety disorders. Long-term anxiety can lead to depression and several mental health issues. Let’s look at five short-term ways to deal with anxiety in the office.

1. Identify your triggers

Try to isolate triggers that make you anxious. It’s too easy when you feel anxious to focus on the signs—sweaty palms, a fast heartbeat, or tightness in your chest. However, that’s a bit like taking your temperature if you feel sick. You know something’s wrong, but you need to know what is wrong.

Do you get anxious talking to certain people? Is it the commute? Or is it when you get an email from your boss? Keeping a journal can help you look for patterns. You may be able to use the time to work through your feelings. Sometimes, writing things down helps get a new perspective on things.

2. Share your feelings

Talking things out with a trusted friend or co-worker can help reduce anxiety. You need someone who can sympathize with you and validate your feelings. Talking helps to release emotions and allows you to process them better. Also, hearing another person’s viewpoint can give you some ideas or suggestions.

3. Don’t rush through tasks

Studies show that when your anxious, your performance in the workplace suffers. So, it’s vital to try and get into a calm state of mind and not rush tasks. Rushing through something will cause you to make mistakes, thus increasing your anxiety.

Here are a few helpful tips to reduce anxiety when you’ve got a lot to do:

• Take time to plan your day and prepare well.
• Use to-do lists to prioritise your tasks.
• Try to work in blocks of time and take short breaks.
• If you feel you are getting worked up, focus on breathing to inhale and exhale slowly.

4. Develop positive habits

Developing positive habits is crucial when you’re under a lot of stress. The ADAA recommends that you get plenty of regular exercise to help focus your mind and release positive endorphins. Taking regular walks during the workday, setting boundaries, and enjoying a healthy diet are all ways to help reduce anxiety.

5. Focus on your job’s value

Realising that anxiety can be part of the job can help you deal with it better. In most cases, focusing on the value of your job can reduce anxiety by making you feel more in control. Maybe your work gives you financial freedom, or you help make other people’s lives easier.

Of course, in some cases, if your job is a significant source of anxiety, or you’re working in a toxic environment, changing your job may be the only option to reduce anxiety.