10 tips for managing anxiety at work

Anxiety is a common concern in Australia, affecting 1 in 4 people. While anxiety and stress are natural, inevitable experiences in life, there are times where it can take a severe toll on the state of your mental health and quality of life.

Generally speaking, stress and anxiety are simply biological and physiological reactions to perceived threats to your safety or external danger. Once the stressful situation has passed or the ‘stressor’ is removed, these feelings should subside. Anxiety is when these feelings fail to subside, continuing without any identifiable reason or cause.

10 tips for managing workplace anxiety

Get enough sleep Stress at work can cause a vicious cycle when it comes to sleep. Stress can cause you to stay awake at night, and this lack of sleep will leave you vulnerable to even more stress. Being well-rested will make managing your emotions and coping with stresses much easier. To set yourself up for a better night’s sleep, try the following:

Decrease stimulation in the evenings by reading, taking a bath or practicing gentle yoga.

Don’t drink coffee after 12 noon. Caffeine can stay in your body for up to 12 hours!

Eating foods that contain tryptophan, melatonin and magnesium, all of which promote sleep.

Going to bed at the same hour every night.

Practicing left-nostril breathing - a yoga technique that is thought to promote relaxatio

Aligning your internal rhythm by making a point of exposing yourself to sunlight in the day and total darkness at night.

Taking two 15-minute “relaxation breaks” in the day  

Talk to an attentive listener Talking face-to-face with a relaxed and balanced listener can help calm your nervous system and relieve stress. The goal isn’t to have the person “fix” your problems, it’s merely an opportunity to offload. 

 

Leave earlier in the morning Frantically rushing to your desk every morning will leave you feeling flustered and add to your stress levels. Try leaving 15 minutes earlier each morning, and slow down your commute. Leaving a little earlier will let you ease into your day. This may also mean that you miss the worst part of rush hour, meaning you will have a more relaxed journey. 

Delegate Over-committing yourself to many projects might mean you simply have too much on your plate. Firstly, understand when to say no, and then find ways to delegate tasks you don’t need to do yourself. Let go of the desire to control everything, and realise you can’t do it all on your own. It’s okay to ask for help. 

Break projects up and prioritise If a large project seems overwhelming, break it up into smaller tasks and create a step-by-step plan. Focus on the most manageable and important tasks first, and before you know it there will be light at the end of the tunnel. You could also try getting the most unpleasant of tasks done first so that the rest of the project seems more enjoyable. 

Improve your emotional intelligence Emotional intelligence is just as important as intellectual ability, if not more so. It has four major components: self-awareness, self-management, social-awareness, and relationship management. Taking steps to improve these components, such as looking for ways to inspire, influence, and connect with others in your workplace can help distress your work environment. Recognising your own emotions and the impact they have will also help the situation. Laugh more, resolve conflict quickly, and factor in the feelings of yourself and your colleagues when making decisions. 

Break bad habits Workplace anxiety can be the result of some of your own undoing’s, such as working in a messy environment, always requiring perfection, and trying to control the uncontrollable. Turning these habits around can make an impact on your overall anxiety levels. Understand that no project is ever going to be perfect, and that it doesn’t have to be. File work straight away, and keep your desk clear. Look for the good in your work instead of the bad, and accept the aspects that are out of your control. 

Find the “off” button Carrying your work with you wherever you go can be extremely exhausting, so be sure to hit the “off” switch now and again. Turn your phones and gadgets off between 7pm and 7am, and refrain from checking emails at lunch. Take your sandwich away from your desk and focus on simply eating or chatting with friends. 

Exercise Exercise is considered vital for maintaining mental fitness, and is known to reduce stress and anxiety. Physical activity produces endorphins that act as natural mood-boosters and help promote sleep, which in turn reduces stress. A brisk walk or other simply physical activity can deliver several hours of relief from anxiety, and regular exercise has been shown to have long-term effects. Try aiming for three hours a week of moderate exercise or two hours of rigorous exercise a week. Look for consistency rather than perfection, by including 20 minutes of exercise into each day. 

Know when to open up If you feel that your workload is unreasonable or your deadlines are too rushed, talk to your supervisor. Engage them in the process and explain your concerns so that if a deadline is missed or the project can’t be completed they are aware of the reasons in advance. Telling your boss about your stress and anxiety is a personal decision, and one only you can make. Explain your anxieties carefully, and together look for ways to make improvements that could be of benefit to your mental health. Always seek professional advice if you think you may be suffering from an anxiety disorder. 

source: www.cbhs.com.