It’s 8:00 a.m., and your heart is racing as you walk into the office. You’re sweating, your hands are shaking, and you can’t seem to catch your breath. You’re not sure what’s happening, but you know one thing for sure: you have a panic attack. If this sounds familiar, you’re not alone. According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States, affecting 40 million adults. And while there is no one-size-fits-all solution for managing anxiety, there are a few things that can help.
What Is Workplace Anxiety?
Workplace anxiety is a type of anxiety that is characterized by feelings of worry, dread, or fear that are triggered by work-related tasks or situations. Workplace anxiety can be caused by a variety of factors, including job insecurity, workload, deadlines, office politics, and more. For many people, workplace anxiety is a chronic condition that can be difficult to manage.
Symptoms of Workplace Anxiety
There are a variety of symptoms that can be associated with workplace anxiety. These symptoms can range from mild to severe, and they can make it difficult to perform your job duties. Some common symptoms of workplace anxiety include:
- Feeling overwhelmed or stressed by your work
- Avoiding certain tasks or situations at work
- Procrastinating or putting off work-related tasks
- Difficulty concentrating
- Feeling irritable or on edge
- Muscle tension
- Headaches
- Sweating
- Fast heart rate
- Difficulty sleeping
What Causes Workplace Anxiety?
There are a variety of factors that can contribute to workplace anxiety. Some common causes of workplace anxiety include:
- Job insecurity or uncertainty about the future of your job
- A high workload or unrealistic deadlines
- Office politics or conflict with co-workers
- Feeling like you’re not good enough or not meeting others’ expectations
- Perfectionism
Tips for Coping With Workplace Anxiety
If you’re struggling with workplace anxiety, you can do several things to cope with your symptoms. Some tips for coping with workplace anxiety include:
Speak to Your Manager
If you’re feeling anxious at work, one of the best things you can do is to speak to your manager. They may be able to help you identify the source of your anxiety and develop a plan to address it. For instance, if you’re struggling with a particular task or project, they may be able to reassign it to someone else.
Or, if you’re feeling overwhelmed by your workload in general, they may be able to lighten your load or give you some flexibility in how you complete your work. You can better understand what’s causing your anxiety by talking to your manager and developing a plan to address it.
Tell a Co-Worker
Many people experience anxiety at some point in their lives, and the workplace is no exception. While some degree of stress can be healthy and motivating, too much anxiety can be counterproductive and interfere with productivity. If you’re struggling to cope with workplace anxiety, one helpful tip is to tell a trusted co-worker about your condition.
This can help to take some of the pressure off by sharing the burden, and it also provides an opportunity to develop a support system at work. In addition, your co-worker can provide valuable insights and advice on how to manage your anxiety best. You can better understand how to deal with workplace anxiety and make your job a little easier by talking openly about your condition.
Work Within Your Limits
When you’re feeling anxious, it’s important to listen to your body and give yourself time to relax. Don’t try to push yourself harder than you’re able; instead, focus on completing the most important tasks. If you need to take a break, step away from your desk for a few minutes and take some deep breaths. And if you’re having trouble concentrating, try breaking up your work into smaller chunks or taking a short walk outside. By taking care of yourself and working within your limits, you can help manage your workplace anxiety. That may mean:
- Asking for help when you need it
- Saying no to extra projects or responsibilities
- Taking a break when you’re feeling overwhelmed
- Putting your health and well-being first
By following these tips, you can start to manage your workplace anxiety and make your job a little easier. Remember, everyone experiences anxiety differently, so don’t be afraid to ask for help if you’re struggling. You can learn how to cope with your anxiety and make your work life a little easier with a little effort.
Use Quick Coping Techniques
There are several quick coping techniques that can help you deal with anxiety at the moment. Some helpful techniques include:
- Focusing on your breath: Take a few deep breaths and focus on the sensation of the air moving in and out of your lungs.
- Visualizing a calm place: Close your eyes and imagine yourself in a peaceful, relaxing place.
- Practicing progressive muscle relaxation: Starting with your toes, tense and relax each muscle group in your body.
- Doing a quick mindfulness exercise: Pay attention to your surroundings and focus on the present moment without judgment.
Using these techniques can help reduce your anxiety at the moment and make it more manageable.
Keep A Journal
Another helpful tip for managing workplace anxiety is to keep a journal. This can be a great way to track your thoughts and feelings and any triggering events or situations. In addition, writing in a journal can help you to identify patterns and trends in your anxiety. This information can be valuable in developing a plan to address your anxiety. By journaling, you can start to understand your anxiety better and find ways to cope with it.
Practice Good Health Habits
One of the best ways to cope with workplace anxiety is to practice good health habits. This means eating a healthy diet, getting regular exercise, and getting enough sleep each night. By taking care of your body, you will be better able to deal with the stress of the workday.
In addition, good health habits can help to boost your mood and energy levels, making it easier to face the challenges of the day. If you are feeling particularly anxious, there are also some relaxation techniques that you can practice, such as deep breathing or meditation. You will be better equipped to deal with workplace anxiety by taking care of your physical and mental health.
Seek Professional Help
If you are struggling to cope with workplace anxiety, it may be time to seek professional help. A therapist can work with you to develop a plan to address your anxiety. In addition, therapy can provide you with the tools and support that you need to manage your anxiety. If you are considering seeking professional help, there are a few things to keep in mind.
- First, make sure to find a therapist who is experienced in treating anxiety disorders.
- Second, be sure to choose a therapist that you feel comfortable with.
- Lastly, it is important, to be honest with your therapist about your symptoms and how they are impacting your life. By seeking professional help, you can take the first step toward managing your workplace anxiety.
Be Mindful Of Your Thoughts
One of the most important things to remember when coping with anxiety is to be mindful of your thoughts. It is important to avoid negative thinking, as this can make anxiety worse. Instead, focus on positive thoughts and statements. For example, rather than thinking, “I’m never going to be able to do this,” try telling yourself.”I can do this.”
In addition, it is important to challenge your negative thoughts. If you think something that is not true, such as “I’m not good enough,” try reframing the thought more realistically and positively.
By being mindful of your thoughts, you can help to reduce your anxiety and improve your mood.
Conclusion
These are just a few tips for coping with workplace anxiety. If you are struggling with anxiety, remember that you are not alone. There are resources and support available to help you cope with your anxiety. You can learn how to manage your workplace anxiety and make your job a little easier with a little effort.