Workplace anxiety can present itself in numerous ways, including feelings of unease or fear, regular overthinking, or needless worrying. These feelings are not only uncomfortable but can negatively impact your work and career.
Anxiety at work is common. According to mentalhealth.org.uk, 1 in 6.8 people experience mental health problems in the workplace, and 12.7% of all sickness absence days in the UK are attributed to mental health conditions.
Introverts are more likely to experience anxiety and workplace anxiety compared to their extroverted and ambiverted peers. They are more sensitive to potential threats and exhibit stronger physiological stress as a response. This is especially common in anxious introverts. Introverts need to know how to manage anxiety when and if it arises.
Before understanding how to manage anxiety in the workplace, it is important to understand what anxiety is.
What is workplace anxiety?
Anxiety is a feeling of unease, dread or fear that may occur due to stress. Workplace anxiety occurs either during or as a result of your work life. There are numerous symptoms, ranging from mild to severe. These include:
- Feeling restless or on edge.
- Having difficulty concentrating.
- Feeling mentally or physically tired.
- Sweating or breathing rapidly.
- Having a sense of danger or impending doom.
- Experiencing panic attacks.
If you feel like your anxiety is affecting your work and life, it is important to seek help from a professional. More information on this can be found on the NHS website.
6 ways to manage anxiety at work
Mild anxiety is not serious by definition, but it can prevent you from living your best life and completing your best work. There are several ways in which you can manage these feelings and better control your mindset at work. These include:
1. Take regular breaks:
Often, the best way to escape negative thoughts is to change your surroundings. This could include a short trip to make a cup of tea or a long walk outside to get fresh air. A simple change of scenery will do wonders to clear your mind and provide you with a fresh perspective. This is especially true for introverts, who gain energy from time alone and out in nature.
Taking a break as soon as you can is the best way to prevent anxiety from forming. Do not let it bubble away and get worse. The next time you find yourself spiralling, get up and start moving as soon as you can.
2. Eat and sleep well:
Workplace anxiety can be caused by bad habits. This includes unhealthy eating habits and not getting enough sleep. It can be hard in today’s world to navigate all your duties; from work to family, to friends, to bills, to chores, and more. However, prioritising your health and well-being where possible is important.
The odd bad night’s sleep or junk food is fine. However, it’s vital to re-evaluate your habits if they become the norm. Simple changes like a healthier diet can do wonders to create a healthier lifestyle and clearer mind.
3. Compartmentalize:
Often, it is the big tasks that cause stress and anxiety – especially if accompanied by a tight deadline. Breaking these large tasks into smaller action points will help you structure your workload and prevent you from spiralling. As you go through the list and tick off each item, you can see your progress in real time – providing yourself with mini-wins along the way.
Breaking big tasks into smaller to-do lists can stop your anxiety from spiralling and give you more confidence to get the job done.
4. Practice breathing techniques:
It is proven that breathing techniques can lower stress and anxiety levels. They allow you to control your nervous system, encourage your body to relax, and distract your mind. Various techniques can help reduce your anxiety, including the 4-7-8 method, alternate-nostril breathing and chest and abdominal breathing. More information can be found on healthline.com.
Practising breathing techniques for 5-10 minutes per day is a great way to calm yourself down and gain control of your mind and body.
5. Ask for help:
If anxiety hinders your life and work, it may be time to ask for help – inside or outside of work. You can approach your manager, a member of the human resources (HR) team, or a coworker you know and trust. Alternatively, you can speak to a family member, or a friend or get professional help. Whichever you choose, sharing your struggles and concerns can be a great release.
Often, simply sharing your concerns is enough to reduce your anxiety. Even better, you will most likely be met with comforting words and practical advice on what to do to improve your anxiety levels.
6. Accept that anxiety is natural:
Everyone you know will have encountered anxiety at some point in their life. Although it’s never a good thing, it is vital to accept that you are not alone – you are experiencing something completely normal. Please do not be ashamed of it.
Your family and friends will most likely empathise and relate to your situation and want to help you grow a healthier mindset. Do not stress over stress.
Conclusion
Anxiety is normal. But that doesn’t mean that you need to put up with it. The above steps are a great way to reset your mind and regain focus when anxiety arises. Managing your anxiety will lead to a healthier mindset and better mental health and likely improve your work ethic and motivation.
I have experienced stress and anxiety throughout my work life. This has ranged from mild symptoms to more serious panic attacks (where I sought professional help). The above steps have made a big difference in controlling and managing my stress levels – particularly at work – and are now a go-to in my everyday life.
This article is a guide, and I hope it helps. However, if you are experiencing regular anxiety impacting your work and life, please seek professional help.
Do you have any go-to techniques to manage anxiety in the workplace? Let me know in the comments below.
