Workplace anxiety can feel overwhelming and unrelenting. But with a few small steps, you may be able to reduce and overcome your workplace anxiety. The triggers of work stress aren’t always obvious. Writing down moments when you feel nervous throughout the day will help you find patterns or triggers. From there, you can gently challenge the fear by asking yourself:
- What’s the evidence for and against this?
- What would I say to a loved one who told me something similar?
- If the worst-case scenario happens, how would I cope?
- What’s actually most likely to happen?
Practical Steps for Calm and Balance
Be gentle with yourself
When you get anxious and stress levels soar, your natural inclination might be to respond with self-criticism. Instead, try to be patient with yourself and understand your reactions. You might say something like, “It’s OK to feel overwhelmed. You’re doing a lot. You’re doing the best you can.”
Take micro-breaks
You can recalibrate your emotions by taking small, short breaks throughout the day. For instance, practicing box breathing where you inhale for a count of 4, hold for a count of 4, exhale for a count of 4, and hold for a count of 4
Get moving
During and after exercise, the body releases calming neurotransmitters that create an overall feeling of well-being. Exercising before work can help your body cope with workplace situations that may cause anxiety and exercise after work can help place you in a different mindset where you can better cope with such feelings.
Get organized
When big projects and presentations produce anxiety, getting organized can help reduce feelings of overwhelm.
Set boundaries
Set a specific time to start and end your workday, engaging in one or two activities each week, identifying specific behaviours and tasks you will or won’t accept.
Laugh it up
Finding something to laugh about can release tension, shift your perspective and stimulate positive neurotransmitters.
Create a safe, soothing space
Create a space you can retreat to that offers solace during stressful or anxiety-provoking situations.
Boost your time away from work
Strive to create a life filled with relationships, events, and activities outside of work that bring you joy, peace and happiness.
Workplace anxiety is common, but it’s very manageable. Small steps, like understanding your triggers, setting boundaries and taking restorative breaks, may go a long way.
For further support go to: Online Mental Health Program