Usually, people often suddenly feel anxious while at work. Some people also get nervous only by the thought of their jobs or having a change in mood on Monday mornings. If your anxiety is related to your work, you may have workplace anxiety. It is also commonly known as work stress, and you are surely not the one.
However, you do not need to be hopeless. We have mentioned some of the best tips to maintain workplace anxiety. These practical strategies work for a lot of people to reduce stress.
Signs of Workplace Stress
Workplace stress can include a diverse range of signs and symptoms. Some of the main signs include.
- Feeling worse in the morning however better at night.
- Feeling physically ill when receiving work emails or calls. You may also experience this while thinking about work.
- Feeling demotivated day by day.
- Having a tough time concentrating on work-specific tasks.
- Procrastinating on work-related tasks.
- Avoiding new projects, work events, or meetings.
How Can You Manage Workplace Anxiety?
Workplace anxiety can be uncompromising and overwhelming. But even baby steps to maintaining it can help you successfully manage or overcome your work stress.
Identify Your Triggers
The triggers of work anxiety are not always obvious. You can write out moments when you are feeling nervous throughout your day. It will help you to pinpoint your triggers and find patterns. There is a chance that you feel nauseous and nervous on a regular basis before meetings. Or, you may have trouble focusing on something after encountering a certain co-worker. Noticing certain situations that elevate your anxiety levels is essential. It is so because it will help you to figure out the best way to handle them in the future.
Target Your Root Fear
Worrying about “what-ifs” is a very common kind of workplace stress. To explore potential solutions and better understand your situation, ask yourself about those “what-ifs.” Do this until you know what is your root cause of fear. Get to know why you are afraid of that thing or what it is about that situation that is troubling you.
After knowing the core fear, it’s time to gently challenge your fear. Ask yourself questions like:
- What would I suggest to a closed one if they are facing the same situation?
- What is the proof against and for this?
- What if the worst-case scenario happens? What can I do then?
- What is the highest probability of happening?
Always Be Gentle with Yourself
When your stress levels get high, and you get anxious, you may start self-criticizing. It is most often a natural inclination among people. However, you must understand your reactions and try to remain patient.
But how can you do that? Start leaning into and labeling your feelings. You can simply say that you are feeling nervous right now, and that is completely okay. Likewise, you can also treat yourself as you would treat your loved ones in similar situations. You can say sentences like, “It is alright, feeling overwhelmed, You are doing a lot and the best you can.”
Take Mini Breaks
You can fix your emotions by taking short, small breaks throughout the day. You do not have to do much in these breaks. For instance, you can just take a walk away from your working area. It will help you to recenter yourself and your emotions. Practice box breathing in which you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and then again hold for 4 seconds.
If your stress pulls your mind elsewhere, you can try the 54321 strategy. It helps to ground yourself in the here and now. To practice, you can simply name:
- 5 things you are seeing
- 4 things you are hearing
- 3 things you are feeling
- 2 things you are smelling
- 1 thing you are tasting
Get Moving
Kristie Tse, Founder at Uncover Mental Health Counseling, says, “After and during exercise, your body releases calming neurotransmitters that produce a complete feeling of well-being. Exercise before work since it can help your body to cope with workplace situations. These situations may cause anxiety and workouts after work can help you get in a different mindset. Such a strategy will assist you in better coping up with your feelings.”
Get Organized
When big presentations and projects create stress, organizing tasks can help minimize overwhelming feelings. Break down large projects into smaller ones. Assign each small task a completion time and date. In other words, use your anxiety to drive you to fulfill tasks instead of leaving them. Moreover, when you organize things, your mind gets cleared about the project. This often lowers anxiety since everything seems to be lined up.
Set Boundaries
Setting boundaries also often helps to keep your workplace stress in check. Having stress related to work relationships or work-life balance can be managed with few practices.
- Set a specific time to initiate and end your workday.
- Engage in one or more activities every week. Make sure that these activities honor your emotional, physical, and mental well-being.
- Identify specific tasks and behaviors you will or will not accept. Communicate these boundaries with your clients and colleagues.
Laugh It Up
Find something you can laugh about. It helps to release tension, stimulate positive neurotransmitters, and shift your perspective. With humor, you can also let yourself be a bit less serious for some time. But how can you get a good laugh all of a sudden?
- Text or talk to your funniest colleague or friend.
- Watch a comedy or fun movie.
- Take yourself to a standup comedy show.
- Recall your silly memories.
Create a Soothing and Safe Space
Rudy Bush, Founder at Wiringo, says, “A calming atmosphere supports your mental health. Create a mini sanctuary or retreat at your workplace.
Ensure that it provides solace during anxiety-provoking and stressful situations. For instance, you can hang your family photos and keep a fidget toy. Plus, you can add a humidifier with essential oils.”
Conclusion
Workplace stress is very common among people but also manageable. Small steps help a lot, even though they do not look much. Taking restoration breaks and other small approaches can go a long way. If you are having a hard time coping with workplace stress alone, you can always get professional support. You should not hesitate since a therapist can always provide compassionate guidance. Plus, they will also identify your possible causes and discover options to address them.