4 SIMPLE & EFFECTIVE WAYS TO MANAGE ANXIETY IN THE WORKPLACE
Anxiety is a common mental health condition that a number of people deal with on a daily basis. If you suffer from anxiety, you are probably quite familiar with people telling you to “just stop worrying” or “it’s not even that big of a deal” and of course “you have no reason to panic”. And although it might seem as though there is no reason to feel anxious, something inside of you firmly believes there is, and you can’t seem to control that something.
The thing is, anxiety is a very real and a very difficult issue to deal with.
Everyone feels anxious from time to time. But those with anxiety have anxious feelings that never seem to go away. They can pop up without any warning or any particular cause and make it incredibly difficult to deal with daily life.
From your personal and social life to your work life, anxiety has a habit of rearing it’s nasty head when you least expect it. And while this might seem more manageable in the comfort of your own home, dealing with anxiety at work is a monster all on its own.
Anxiety can be crippling at times but at the end of the day, you are in control of your mind. By knowing and implementing these 4 techniques, you will be able to cope better and be more productive in the workplace (goodbye morning meeting jitters).
1. Identify your triggers
While it might not always seem as though anxiety has a specific cause, there are certain situations that are known to spike anxiety.
Whether this is receiving feedback, replying to important emails or attending a status meeting.
The trick is to keep a daily journal at work (the notepad on your phone also works really well) of what situations trigger your anxiety.
If being late for work and rushing in the morning is one of your triggers, then you can combat this with waking up earlier, writing your to-do list the night before and even laying out your clothes the night before.
Know your triggers and develop coping mechanisms to deal with them.
2. Make sure you are eating and drinking right
This might sound obvious, but often when we get into an anxious state, we forget to eat lunch or drink water. Now, I’m not saying that a healthy meal and a glass of water is some kind of magic formula to cure anxiety, but it will certainly help your body to perform better.
A healthy body creates a healthy mind and a healthy mind is less likely to be plagued by anxious thoughts.
Pack your lunch the night before and some healthy snacks to keep your energy levels up throughout the day.
When it’s time for a snack or a meal, make sure you take the time to eat and drink water. Your body will thank you for it (trust me, that one email can wait 10 minutes while you have a sandwich).
Have a look at some lunch recipe ideas right here.
3. Breathe deep
Anxiety seems to take over with little to no warning. Before we know it, our shoulders are tense, our jaws are tight and we feel like we can’t breathe.
When this happens you need to check in with your breathing. A good technique is to practice circular breathing, this is when you breathe in through your nose for 4 seconds and out through your mouth for 4 seconds.
The next time something stressful happens and your feel triggered, take a step back and breathe deep. Practice the above technique until you feel a sense of calm come over you. It works wonders.
4. Get some fresh air
When the emails are flying in, your boss is breathing down your neck and you have what seem like all the deadlines in the world to meet, you need to take a 5-minute break.
While this might seem counterproductive in knowing how much work you have on your plate right now, a 5-minute break to breathe, get some fresh air, have some water and even meditate outside, will do you the world of good.
When you are working in an anxious state, you are more likely to make mistakes and get even more worked up. So, get up from your desk, tell your boss you just need some water and take a few deep breaths.
The thing is, you’re going to be okay, even when it doesn’t always feel like it.
Some food could help with that
Certain foods and nutrients can also help promote feelings of calm. Have a look at these delicious meals to help with anxiety, stress and depression.