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Man can work be a nail-biter sometimes or what? Deadlines, excessive meetings, navigating your managers moods, and the best one of all dodging the gossip. Coping with anxiety in the workplace is a job, within a job.
Can I get an Amen! Anyone?
But you got this.
Here are 6 tips that have helped me overcome my anxiety in the workplace and move on to a more satisfying adventure in my workspace.
Now my anxiety still shows up, however I am in control with how my coping skills work with my anxiety in my workplace and in my workspace.
Identify the source of your anxiety
What is you #1 trigger? Write it down. Is it how your manager speaks to you, work deadlines, too many daily interruptions. What sets your anxiety in motion at work.
Only you know your triggers. Here is a short run down to consider:
- Specific tasks
- Unrealistic deadlines
- People
- Certain situations
- lack of privacy
Write down how your anxiety looks, how does your anxiety show up in your workspace.
- What are your physical symptoms
- Racing thoughts
- difficulty in concentration
- Total shutdown
- Being short or rude to your coworkers
- Isolation
I’m sure you can name many more, but this is to get you thinking.
Our anxiety manifest in many different ways within any given situation.
Be mindful of how your anxiety is showing up at work.
Challenge negative thoughts
Negative thoughts are self-sabotaging, and learning simple steps in managing those thoughts is key to ALL your personal and professional success.
Are you going to be able to control it all the time? The answer is no, however, you can learn that some people and circumstances just don’t require your time nor energy. Don’t get in the weeds at work.
Or you may find, you need to ask more questions for clarification. Or…simply remain quiet and let the situation take care of itself.
Here are some simple things to do about your negative thoughts.
- Identify what negative thoughts or limiting beliefs contribute to your anxiety at work?
- Write down ANY evidence that supports and contradicts your negative thoughts
- Challenge those thoughts with logic, balance, and reason. Work it out.
Sometimes our thoughts get in the way of any progress we are trying to make. We’re human we can help it.
But just maybe if you challenge your thoughts, you can come to a much better conclusion that provides more possibilities and positivity.
A simple practice: Imagine unzipping yourself stepping out and stepping into the mind and body you know you deserve.
It’s just going to take a little bit of practice on your part.
Practice relaxation techniques
Yes, RELAX! It’s not all bad at work all the time. And yes, you are going to be overwhelmed at times.
There are going to be tasks and people you are not going to like, however, being flexible and open will serve you well in climbing up the ladder of success.
So, just relax.
- Identify what relaxation techniques work for you. Hey, using your ear buds all day is seen as antisocial. if this a relaxation technique for you, use in moderation, just saying.
- Schedule regular breaks throughout the day
- Consider taking short walks if possible. Whether you are remote or in the office. Get up and move every 30 minutes if you can. If you can’t, get those feet dancing under the table, get your circulation constant.
Improve time management and organization
This one is really important, because if you are not in control of your workspace, your anxiety will cause a shutdown. There are enough YouTube videos out there you can watch to help you.
Honestly, when I am not organized, is when my anxiety shows up in the worst moments.
Own your time.
Taking a little extra time to get it all together (including yourself) is a confidence booster.
- Identify areas where you feel overwhelmed at work, start there, write it down.
- Make tasks manageable, break them down if possible.
- Prioritize your tasks and create a schedule. Use a timer and consider delegating if you can.
Improving your time management skills can help you gain more time for the things you love in your life.
Seek our support in your workplace
Anxiety in the workplace, is really commonplace. It’s how we manage it in our daily lives on any given day.
We are going to be doing things we don’t like and working with people who annoy us. However, nit-picking everything to death is not the way to “win friends and influence others.” (a fabulous book, a career must have).
There are going to be times at work that things just are not working out. Circumstances can include Death in family, going through a breakup, going through a divorce, can’t make rent or mortgage, mental status changes.
Anything can happen to make things go really bad. But you don’t have to stay there, gather your support system and get it worked out.
- Gather your list of people at work you trust and can offer support. Your “co-peers”, HR, your supervisor. another manager in a different department you are close with, get that support team in place.
- Consider, if necessary, outside support from a counselor or therapist IF you are having trouble dealing with anxiety issues that are impacting your career. NO shame NO judgment. Just get the help you need.
Anxiety in the workplace can and will carry over into other areas of your life, so coping with it head on is the best solution.
Monitor your progress
Keep a work journal, I started keeping a work journal, many years ago. Being in sales and working mostly alone, I began work journaling early on in my career.
- Keep track of success in managing your workplace anxiety, write down ALL your wins and your hits and misses.
- Revisit your coping skills and strategies frequently to ensure they are effective. If not, change them up, learn new ones
- ALWAYS celebrate your successes, no matter how small. It’s usually the small wins that keep us going and in a positive state of mind.
- Adjust your strategies in every stage of your career. Why? As we age our personal priorities change and so does our professional ones.
Coping with anxiety in the workplace doesn’t have to be a hard thing to deal with, but for some people it’s their daily reality. Let’s be gentle people in all situations.
Getting a handle on your anxiety is all about realistic expectations. I would encourage you to not engage in negativity or self-sabotage to hold on to a job you may hate anyway.
If your current workspace is a toxic environment, make the appropriate changes, for your mental health.
Final Thoughts and Words of Encouragement
Remember, coping with anxiety in the workplace is a tough hill to climb, and it’s okay to have setbacks along the way. Trust me, you don’t want die on that hill.
Being confident in your coping skills and managing your emotions is sexy people! Getting on social media and crying about your “bad day” sadly is not.
You’re better than that!
Be patient and kind to yourself as you tryout these strategies, and don’t hesitate to seek support from trusted colleagues, friends, or mental health professionals if needed.
With persistence and self-care, you’ll gradually (yes you will) build resilience and find a sense of calm amidst the demands of your job and learn to ignore workplace chaos.
You have the strength within you to overcome these challenges and thrive in your career. Keep moving forward, one step at a time, and know that you’re not alone (ever) in this journey.
We’ll chat soon,
