How to Deal with Workplace Anxiety

As each of us steps into adulthood, establishing ourselves in a career is something that most of us don’t have an option to do without. On average, we spend 2,080 hours a year at our jobs.

That said, the work culture and the environment in which we spend those hours matter, at least where mental health is concerned. The perfect job where everyone is always happy and nothing is ever stressful doesn’t exist. But there should be a healthy balance where you have great days and work doesn’t interfere with the quality of life.

Workplace anxiety is not uncommon, but if your workplace is causing you to feel frequent anxiety, this shouldn’t be your norm. There are steps you can take to help manage those feelings.

Identify Any Triggers

Many people experience anxiety, especially at work, but how many honestly know what is triggering them? One of the first things you want to do is assess your situation.

What type of situations are causing you to feel anxious? Is it a particular colleague or supervisor? Are tight deadlines and task pressures the culprit? Is it a specific piece of your job, like giving presentations or having a performance evaluation?

You might want to keep a journal and record notes anytime you feel anxious. What were you doing at that time? Who were you with? What feelings were you having?

Establish Boundaries

Many people struggle with creating and maintaining boundaries. Today’s societal norms surrounding work definitely make that situation more difficult.

If anxiety is becoming a problem, start setting some “ground rules” for yourself. Start and stop your work days on time, or set a realistic number of hours to work. Take breaks during the day to give yourself a mental break and a moment to regroup.

This one may be the hardest,4 but the most important. Learn the value of saying no. If you’re overwhelmed or know you can’t handle more work, it is okay to say no.

Think Positively

Work isn’t always associated with the most positive of terms. When anxiety is in the mix, it can be easy to spiral down the road of catastrophic thinking.

Try challenging those negative thoughts when they arise and reframing them with something more positive. If you notice your thoughts starting to spiral, ask yourself a few simple questions. What is the worst that could happen? Do you have actual proof to support your wandering thoughts? What would you say to someone else who was feeling this way?

Remind yourself that you are valuable and bring strengths to your workplace. Revisit past successes to reinforce this positive self-talk.

Develop Coping Strategies

Having a few tools in your toolbox to manage anxiety as it’s occurring will be beneficial.

Practice deep breathing exercises. Box breathing is an easy way to guide yourself. Inhale, hold, exhale, and hold for four counts each and then repeat.

Grounding exercises are also helpful for recentering yourself and bringing you to the present moment. Focus on your five senses, acknowledging something you can taste, touch, smell, see, and hear.

If you carry physical tension with your anxiety, progressive muscle relaxation can help reduce it.

Assess Your Workspace

Something as simple as a disorganized desk, cubicle, or office space can be a massive trigger for anxiety. Focus on keeping your space decluttered and organized to make your life easier.

Similarly, take steps to keep your schedule organized. Create to-do lists, use digital reminders, or even get a planner to track meetings and deadlines.

Seek Support

If anxiety starts to become overwhelming, you don’t want to let that go unaddressed. It can result in a poor quality of life and additional issues.

Working with a therapist can help offer additional strategies geared toward your situation and uncover any underlying issues. Contact us to set up an appointment today.