Anxiety can affect your work performance, productivity, and relationships with colleagues and supervisors. Conflict from poor communication due to working from home and deadlines are the most common causes of work anxiety. How to deal with work anxiety during the coronavirus, especially when you have to cope with kids at home, financial stress etc. When everyone in the workplace has been working from home, some have more responsibilities than others.
This can affect their work, and they might not complete some tasks. Absenteeism will become more common, work quality will decrease, and colleagues will start to vent or gossip instead of working together to solve issues. When this happens, then the environment can become toxic. So what is the best, how to deal with work anxiety? Here are some tips on managing work anxiety and regaining control over your day.
Identify the cause of anxiety
Sweaty palms, negative thoughts, negative mind chatter, tightness in the chest, fast heartbeat, and difficulty concentrating are the most common anxiety at work symptoms. To deal with work anxiety, you need to identify its cause. Try to remember the times when you feel anxiety building. What were the triggers? Perhaps you feel anxious when you get a new project or when you have to deal with certain co-workers. If you can’t pinpoint the exact situation that triggers your anxiety, consider writing about your day on paper so that you can gain a different perspective of what’s happening. Record what you did and what you felt during those times.
Find a Better Solution
Once you know the main cause of your anxiety, you can find a better way to respond. For example, if you don’t get along with one of your co-workers, you should set boundaries with that person. Although these changes won’t eliminate your anxiety, a proactive attitude can improve your mental health. You should also have an open conversation with that person, with a senior person meditating.
For instance, look for a place in the office during lunchtime to relax and collect your thoughts. When you’re anxious, retreat to this place and do relaxation exercises such as deep breathing or listening to your favourite music.
You should also make time for yourself outside of work, like having a coffee with a friend or doing a hobby you love. It’s important to develop habits that improve your mental, physical and emotional well-being, especially when you know that a stressful situation can make you anxious. You should also make changes to your morning routine. For instance, you can wake up 30 minutes earlier than usual to cook breakfast, meditate, or practice mindfulness.
Reset Your Brain and deal with work anxiety
When you’re feeling anxious at work, try to reset your brain by taking small breaks to think about the things that make you happy. Make a list of positive things in your life, write your thoughts in a gratitude journal and hang out with positive people. Taking time to think about your work and creating a work-life balance can help you deal with work anxiety. Maybe your job gives you financial freedom. Perhaps you love what you’re doing. But also have a few self-care plans in place to have fun.
Talk to your boss if you notice a substantial decline in productivity or have trouble focusing at work. This is particularly important if you’re worried about returning to work after depression. Most workplaces are open to discussions about anxiety and stress as well as stress management.
Consider seeking professional support if you experience debilitating or ongoing anxiety about work. You don’t need to go through it alone. Getting additional help when dealing with anxiety about going to work is not a sign of weakness. With professional support, you will feel more empowered and less alone in your battle against anxiety.
If you would like to get in touch, please email me: hello@andreaasmith.com on how to deal with work anxiety.
If you want to read more about dealing with stress & insomnia or coping with stress, Contact me here so you can learn how to build your emotional resilience.
