8 Ways to Manage Anxiety at Work
Do you ever get anxious at work?
If you tend to have anxiety at work it can interfere with your daily work life. It can affect your feelings and thoughts about your place of work and leave you drained by the end of the day.
Here are some ways you can try and manage your anxiety at the workplace.
1. Create a daily to-do list
Creating a to-do list ensures you know what you expect of yourself of the day and you can visually see your day planned out. Just remember to not overwhelm yourself with a long list. Start your list with small tasks. This can make you feel more productive as you cross them off your list.
2. Stay Hydrated
Drink your water as it can aid in decreasing anxiety and give your a clear head. If you are able to have a water bottle in your area of work this can help remind you to drink more. Try to aim to get in at least 8 cups of water a day.
3. Watch Caffeine Intake
Be mindful of your caffeine intake. If you do have anxiety, caffeine can increase your anxious symptoms. If you feel like caffeine midday try getting your source of energy from fruit or nuts.
4. Move Around
For every 50 minutes that you sit get up for at least 5 minutes if possible. Try to do some gentle stretching, take a walk, or just move away from your desk and go talk to someone.
5. Talk to a co-worker
Sometimes just expressing your worries to another person can help. They might be able to help you or say something that can put you at ease. Just remember to go to someone you feel comfortable with and you know will not be negative towards you.
6. Mindfulness
Doing some deep breathing and staying in the present moment can slow your mind down and ground you. Focus on your breath and what is around you.
7. Set Boundaries
Setting boundaries at work can help manage your anxiety and stress. You are allowed to say no if you have too much manage. Make sure you let others know if your workload is too intense or if you need to delegate your tasks. Be sure to take time off too if you can!
8. Take Breaks
Take breaks when possible. I understand realistically some jobs do not allow you to take a full lunch break, but be sure you do your best with this. Just a 10-minute break away from what you are doing can help. Even though a longer break with a nutritious meal would be best.