How To Handle Anxiety At Work So It Doesn’t Destroy You


Anxiety chooses no one. It can take place anywhere and at any time. And the more this condition becomes an inconvenience is when it strikes while you are at work in your office. Being in your office can hit some nerves up especially if some presentations or reports need to be attended immediately. But when your anxiety steps up to an uncontrollable level and gets out of hand, then, you will need the help there is.

In the U.S., stress has reached epidemic proportions, with 65% of workers reporting chronic levels of stress. According to a national survey put forth by the Anxiety Disorders Association of America (ADAA), anxious employees frequently report difficulties managing everyday problems; setting and meeting deadlines; managing others; maintaining personal relationships, and participating in regularly scheduled meetings. —

Anxiety disables you from focusing on your work, dealing with your colleagues professionally and from being merely productive. There are several factors associated with having anxiety at work. There are external and internal factors. But the bottom line here is the stress in workload, expectations and the kind of work environment the person is into.

Anxiety may be tough to deal with, but it can be managed. You just need to learn how to do it properly.


Identify The Factors That Can Trigger Your Anxiety

Be observant. Try to identify the things or instances that can trigger your anxiety. Taking note of these factors enables you to avoid them and get yourself away from the possible anxiety attack. And the best way to take note of these factors is putting them into writing. Doing so will enable you to have a hard copy of your observations.

Plan Out Solutions When Anxiety Attacks

Once you have identified the factors that can bring in anxiety to you, the next thing you can do is plans means on how to address them. Avoid what you need to avoid, set boundaries and always bring the things that can help you calm down. Have that plan in mind n what to do if ever anxiety strikes again and make sure that everything is within your reach.

We can manage our anxieties effectively, seeing them for what they are and using them to focus our energies on results that matter to us.  Or we can manage them ineffectively, failing to notice the ways in which they drive us to engage in behaviors that, while offering short-term psychological relief, will ultimately fail to deliver anything of lasting value. — Julian P Humphreys Ph.D., PCC

Questions You Need To Ask Yourself When Anxiety Strikes

When you have this feeling that anxiety attack is already just around the corner, ask yourself these following questions:

1. How do I feel right now?

2. What triggered this possible anxiety?

While asking yourself these questions, do it somewhere quiet so that you can sort your thoughts through and get an honest answer to these questions. Doing so will enable you to deal with your anxiety more effectively.

Make Some Adjustments In Your Usual Routine

One of the common suggestions to avoid anxiety is to get into a healthy lifestyle. Aside from the right diet, physical activities can do you good. Thus, make some time for a little walking at the park, jogging and even workout at the gym. Make this your daily routine, and it will help get your worries off your mind.

Growth often comes from discomfort, so push yourself to speak up early. Set a simple strategy to say something in the first 10 to 15 minutes of the session–whether it’s to welcome attendees, present your main argument, ask a question, or offer an opinion on a new business proposal. — 

Reset Your Brain

You need to rest from time to time to get the energy you need. Take some break off your work. Rest your brain. Think of happy thoughts, have some of your favorite coffee or take an occasional vacation. Do the things you love to do so that your mind could have something else to chew in. And get off the thoughts that can bring in the negative thoughts that could harm your mood. This will reenergize and refresh your mind and get off the negative ideas off.


Put In Mind The Worth Of Your Job

Try to review how important your job is, how it had helped you financially and have given you that much-needed self-worth. From there you will get the grasp the role it occupies in your life and will motivate you to get over your anxiety to be more effective in your office. Do not let your anxiety get you from your job. You should be in control of your career, not your anxiety.

Inform Your Boss

Informing your boss about your condition is also recommended. This way he would know the reason why your work performance declined and could make ways on how to help you out with your anxiety. This will also enable him to make adjustments with your workload and make things doable for you. Your boss can help things at office lighter and less stressful in your part.

Aside from your boss, you should also see a mental health professional so that you can get the medical attention you need. They may suggest medication and even therapy. Do what your doctor told you and everything will turn out very well. And from then, you can focus on getting better – for yourself, for your work and your family.

Anxiety can happen to anyone. And when it happens to you, you need to ask help immediately. You can overcome this and go through life without it. All you need to do is focus on getting better for your sake and your loved ones.