Anxiety At Work: Coping Mechanisms For When You're On The Clock
Anxiety at work is something many people experience. It's normal to feel stressed at times, but when anxiety takes over, it can make work feel impossible. Here are some helpful strategies to help you cope with anxiety while on the clock.
Establish a Work Routine
Having a set routine can make your workday feel more predictable and manageable. Try to start your day with the same activities, such as:
Morning Stretching or Breathing Exercises: Spend 5–10 minutes stretching or doing deep breathing exercises to start your day calmly.
Plan Your Day: Take a few minutes to write out and prioritize your tasks for the day. Knowing what you need to do can reduce anxiety about the unknown.
Use Positive Self-Talk
What you say to yourself matters. Affirmations can be powerful, so here are some ways to incorporate them:
Look at yourself in the mirror each morning and repeat a few affirmations to begin the day in a positive head space.
Instead of thinking, "I can't handle this," tell yourself, "I am capable, and I can handle what comes my way."
Write down a few positive statements and keep them at your desk. Read them whenever you feel anxious.
Create a Personalized Calm-Down Kit
A calm-down kit is a collection of items that help you feel relaxed. It can be something small you keep at your desk or in your bag. Include things like:
Stress Balls or Fidget Spinners: These can help you release nervous energy as it builds up.
Essential Oils: Scents like lavender or eucalyptus can have a calming effect and you can keep them flowing in a diffuser.
Music: A short break with relaxing music in the background can help ground you.
Photos of Loved Ones or Pets: Looking at these can provide comfort and bring a smile to your face.
Take a Break
Long work hours without breaks can increase anxiety. Instead, take short, frequent breaks.
5-Minute Walks: Step outside or walk around the office to clear your mind.
Desk Stretches: Do simple stretches at your desk to release tension. This is a good opportunity to take a few deep breaths and focus on mindfulness before getting back to work.
Coworker Debrief: Create a support system with a coworker who you can vent to if your day gets overwhelming.
Set Realistic Goals
Sometimes anxiety comes from setting unrealistic expectations for yourself. Break down tasks into smaller, manageable steps.
SMART Goals: Set goals that are specific, measurable, achievable, relevant, and time-bound. This approach helps in tracking progress and reduces the feeling of being overwhelmed.
Reward Yourself: Celebrate small achievements to stay motivated and positive.
Practice Gratitude
Focusing on positive aspects of your life can shift your mindset. Start a gratitude journal.
Daily Entries: Write down three things you’re grateful for each day. This can help reduce anxiety by highlighting positive aspects of your life.
Show Appreciation: Expressing gratitude toward others in your life is a simple way to improve your mood because you simultaneously acknowledge someone who did something nice for you and also make another person feel good about doing it.
Utilize Technology
There are many apps designed to help manage anxiety:
Meditation Apps: Apps like Headspace or Calm can guide you through quick meditation sessions, which can manage your anxiety before it spirals out of control.
Productivity Apps: Use apps to keep your tasks organized and manageable. Make sure to keep your calendar up-to-date with your professional and personal commitments so you can plan your weeks accordingly and avoid last-minute stress.
Dealing with anxiety at work can be challenging, but with the help of these strategies, it should be manageable. If you would like more guidance on managing work anxiety, contact my office to schedule an appointment for anxiety therapy because I am here to help!