Ways to Cope with Anxiety at Work

Are you constantly feeling anxious at work? Do you find yourself struggling to focus or complete tasks because of your anxiety?

You're not alone.

Anxiety is a common problem that affects millions of people in the workplace. But the good news is that there are several effective ways to cope with anxiety at work.

In this post, we'll explore some of the most effective techniques to help you manage your anxiety and perform at your best.

1. Identify Your Triggers

The first step in coping with anxiety at work is to identify your triggers. These are situations or events that tend to trigger your anxiety.

For some people, it may be public speaking, for others it may be a high-pressure deadline.

Once you've identified your triggers, you can start to develop strategies to manage them.

This may involve taking breaks, practicing techniques that reduce anxiety, or seeking support from colleagues or a mental health professional.

2. Stay Present

Staying focused on the present moment is a powerful tool for managing anxiety at work.

This involves paying attention to, in this case, the work you need to do and focusing on your thoughts and feelings without judgment.

This can help you to stay calm and focused, even in stressful situations. 

How it works is that you will now be thinking about something less stressful than your other thoughts and worries, whether those were negative thoughts about yourself or terrible future consequences that your brain was picturing, like losing your job or your coworkers thinking you were useless.

Staying present is a better technique than distraction, as you get work done while practicing it. Allowing you to feel a sense of progression, rather than shame and more stress from getting behind in your work.

3. Take Breaks

Taking regular breaks is essential for managing anxiety at work.

It's important to take time away from your work to recharge and refresh your mind.

This can help to reduce stress and anxiety and improve your overall productivity.

Try to take breaks every hour or so, even if it's just for a few minutes.

4. Get Enough Sleep

Sleep is crucial for managing anxiety at work.

Lack of sleep can exacerbate feelings of anxiety and make it difficult to concentrate.

A recent study using Apple watch sleep data found that the average amount of sleep people were getting was only 6 hours and 27 minutes. And a third of people get less than 5 hours.

Sleep is a major research focus in the wellness and performance-enhancement spaces for good reason.

Make sure you're getting enough sleep each night by establishing a regular sleep routine.

That means waking and going to bed at the same time each day.

It's generally helpful to turn off electronic devices an hour before bed (I'd advice reading a book as a replacement), avoid caffeine in the evening, and create a relaxing sleep environment.

5. Exercise Regularly

Regular exercise is a powerful way to manage anxiety at work.

Exercise releases endorphins, which are natural mood-boosters.

It also helps to reduce stress and improve overall health, including brain health.

Try to exercise for at least 30 minutes a day, whether it's going for a walk, hitting the gym, or practicing yoga.

My favourite for fitting in exercise is to cycle to work.

6. Seek Support

Finally, if you're struggling to cope with anxiety at work, it's important to seek support.

This may involve talking to a trusted colleague, a mental health professional, or your manager.

Don't be afraid to reach out for help when you need it.

Remember, everyone experiences anxiety at some point in their lives, and there's no shame in asking for support.

In conclusion

Anxiety at work is a common problem that can be managed with the right techniques and overcome with the right process (if you're willing to put in the work).

By identifying your triggers, staying present, taking breaks, getting enough sleep, exercising regularly, and seeking support, you can learn to manage your anxiety and perform at your best.

And if you're wanting to take your work performance and enjoyment to the next level there’s a cutting edge psychological approach that can enable you to overcome your anxiety for good - without medication or lifelong therapy sessions. Find out more here.

Remember, it's okay to ask for help when you need it, and taking care of your mental health is essential for long-term success in the workplace.