5 Ways To Deal With Anxiety At Work

Anxiety: A mental health disorder characterized by feelings of worry, anxiety, or fear that are strong enough to interfere with one’s daily activities.

Anxiety is a tricky monster that is currently along side almost 40 million people to date. For me my symptoms at any given time range from: fatigue, sweating, worrying, heart palpitations, not being able to focus, and irritability. Which may lead to a panic attack at any time.

In the mornings while I’m getting ready for work a flood of anxiety can come over me, if i let it. Thoughts of how bad traffic will be, if there is a wreck that will be sure to make me late, then onto how busy the day will be and if I will make any mistakes, or the mistakes I made a week before creep into my mind.

I sat down to try and help others that experience morning anxiety as well, you can read “setting up your morning to combat anxiety“ and hopefully find it helpful. I tried to pick up on anything and everything that helps me, to help you too.

Once you’re at work any triggers can be set off throughout the day. So you don’t find yourself locked in a bathroom stall or crying your eyes out in your car there are a few different ways to handle your anxieties at work.

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Know your triggers – this is the very first tool in your toolkit. If you know your triggers then you’ll know what to watch for.

Build a grounding techniques – notice objects around you. Take notice of the sounds around you. Notice a scent coming from around you. By giving your brain something to distract from your anxieties you’ll gain a sense of calming.

Ask for what you may need – flexible scheduling, a mental health day.

Break things down – as long as your meeting your deadlines, you’ll be able to turn a task into several micro tasks. This will keep you focused and help with being overwhelmed.

Take a time out – take just a few minutes and take a few deep breaths. This is not hindering your work progress nor is it bothersome to anyone else around you. Although it may feel like your world is crashing in on you try to remember it’s not obvious to anyone else.

A few things to keep in mind when you’re anxious: you are bigger than your anxieties, don’t let them tell you how to feel, you are just giving into the feelings of your anxieties. Remember that it WILL pass, you will come out on the other side.

I like to keep my lavender essential oil with me at all times, just Incase I need a little dab behind the ears or across the wrist.

When I get home I’ll do some journaling about the day and how I felt to see if I by chance develop new triggers. I like to flow through my anxiety yoga sequence  as well.

I hope you’ve found these ideas helpful. Anxiety is a terrible thing full of different emotions that can be difficult or crippling at times. I’d like to hear ways that help you cope with anxiety at work.

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25 thoughts on “5 Ways To Deal With Anxiety At Work

  1. “when you’re anxious: you are bigger than your anxieties, don’t let them tell you how to feel, you are just giving into the feelings of your anxieties” I love these words. I already experienced the feeling of anxiety and I told it to GO. I don’t want get hurt because of the stupid anxiety. We have power to let it go. And also I would do fun activities that can make me laugh so I wouldn’t think the feeling anxiety again. If it comes I just need to take a deep breath and then smile and then try to laugh again. 😄👍

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  2. I have struggled with anxiety for a long time. I find deep breathing exercises and muscle relaxation work best for me. Finding anything to distract myself helps too.

    Liked by 1 person

      1. If you start at your feet…tense the muscle and then relax. Do it all the way up your body. It relaxes your body and if your body is relaxed you can’t be anxious. You can do it anywhere…. sitting, standing.

        Liked by 1 person

  3. I used to do this when I was in school – and now that I work too – but that’s thinking of future plans that I’m excited about, because it takes your focus off the “now” for a moment and gives you something to look forward to in the not too distant future. ALSO – sometimes I like to tell myself “by the end of the day, you’ll be home” so even if I have a truly awful day, at the end of it? I’m home. I’m safe.

    -Lauren
    http://www.shootingstarsmag.net

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    1. I do that myself! Telling myself that at the end of the day I’ll be at home. I’ve notice if I try to think about things like future plans it does help distract from what’s going on.

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  4. This is just what I needed! In the last few years i developed some anxiety and have been unaware of how to deal with it. Thank you for sharing it’s nice to know I’m not alone.

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  5. Thanks for posting about this, it’s very helpful. What would you say is the most important one on the list for coping with anxiety at work?

    Liked by 2 people

  6. Wow! I remember the days of locking myself in the work restroom. Horrible feeling! Great suggestions. I always remember that everyday you find something that works for you, place it in your toolbox. Great post!

    Liked by 1 person

  7. This couldn’t come in the right time! I was just talking to my coworkers about this. As well, before knowing that trigger the anxiety it also good to own what you have in order to fix it.

    It’s sucks how people don’t take mental health seriously and then even worse they don’t have compassion for at work place.

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  8. Thanks for the post. It helps me to see I’m not alone in my feelings of anxiety at work. I have found being honest with my managers a big help in dealing with my anxiety, they have been great and understand what I’m going through. I also find taking my mind of it helps, I do this by taking myself away for a few minutes to look at photos and videos of my love ones (which also reminds me what it important in life)

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  9. Great post, Leslie! I believe anxiety is far more prevalent than people think, and with life just happening faster and faster there is great opportunity for it to worsen, so we need to be talking about mental health, and helping each other. Personally, I find exercise and a diet rich in healthy veggies, fruit, whole grains and complete proteins helps to keep things on an even keep. And – time outs =)

    Liked by 1 person

  10. What helped me: reading positive books like The Power by Rhonda Bryne, cutting off sugar and coffee, yoga classes and relaxing herbal body massages, practicing gratitude whenever anxiety kicks in. For anyone who would like to try these out 🙂

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