8 simple ways to overcome anxiety at work

Feeling anxious at work?

8 Simple Ways to make sure you stay on top of your game when the demons set in..

Of course it’s natural for pretty much everybody to suffer from some level of anxiety in their lives from time to time, but there are many people who struggle to cope with anxiety every day.

Statistics suggest that about a QUARTER OF PEOPLE see their jobs as the greatest cause of stress in their lives and that mental health issues are one of the main causes of absence from work.

The mental health charity Mind state that nearly 5 in 100 people suffer from anxiety, so there’s a strong chance that even if you don’t struggle with the issue, it will affect someone you know or work with.

HOW TO SPOT THE SIGNS

If you experience prolonged periods of intense worry that seem disproportionate, tend to feel nervous,

fearful,

restless

or

overloaded

with

thoughts, it’s possible anxiety has started to challenge your mental wellbeing. The physical symptoms of anxiety can be alarming – nausea, headaches, sweating, increased heart rate and hot flushes leave you ill equipped to manage your day. Panic attacks can be really frightening and your sleep may be affected.

Anxiety at work is a really difficult experience. Even if your main source of worry is your personal life, when anxiety sets in it can spill over into your working world and have a considerable impact.

You may fret about how you are performing or begin feeling inadequate compared to peers in similar roles. Tasks that others appear to take in their stride could feel extra daunting to you, and you might have concerns about looking lazy or incompetent.

It’s also possible you’ll find communication more strained, and problem solving or managing negotiations could become very stressful. Your response to deadlines might appear negative and you may begin to worry about job security. Â

In the worst case, you might fear having a panic attack at work or you’ll become withdrawn, demotivated and unable to meet your potential.

You may decide you can’t apply for promotion or showcase your talents, and you may even consider giving up your job if you start to feel really out of control.

If you suffer from anxiety and you’re worried about how it can affect you at work, it’s important to seek support. Many opt to visit a GP who will try and understand what is going on and signpost you to the most appropriate help. Or you may choose to seek help from one of the many private therapists

available.

Self-help

and

awareness are incredibly important too.

personal

Here are 8 simple tips to help you stay on top of your working life‌

______________________________________________________ (1) Talk to your employer. Tell them you suffer from anxiety and explain what this means for you. It might be that you’re likely to feel pressured if asked to speak in front of groups without preparation or you’ll be particularly

nervous

about

appraisals.

Good

organisations know it’s not useful to stigmatise mental health issues and will support you.

(2) Organise your working week. Take a realistic view of the tasks you need to complete and the time you need to get things done. Keep a diary and to-do lists so that you know where you are with your schedule and don’t feel snowed under.

______________________________________________________ (3) Implement clear boundaries around your workload so that you don’t feel pressured to take on additional tasks that are going to cause you extra stress. If there is a need to do overtime or provide cover for colleagues who are absent, talk to your employer about what would be manageable for you and agree a clear work plan.

(4) Be self aware about your communication. If you start to feel the symptoms of anxiety presenting, be mindful of how you’re interacting with colleagues or talking to customers on the phone. If necessary, take time out for a few minutes’ peace or relaxing breathing before returning to the busy office environment. If you’ve been open with your employer about your anxiety, then your Manager and team will be aware of your needs when things get difficult.

______________________________________________________ (5) Take the regular designated breaks during your working day and use this time wisely. If deep breathing or mindfulness techniques help you manage your anxiety then find a quiet place to take stock of things.

Many organisations provide a ‘quiet room’ for staff breaks, and if you’re not lucky enough to have access to this kind of facility, ask if it is possible to use an empty office for a few minutes. ______________________________________________________ (6) Get some fresh air by enjoying a lunchtime walk in the park or at least get outdoors if you can. Your energy for the rest of the day will be boosted by a little exercise and being around trees and plants always helps.

______________________________________________________ (7) Don’t be tempted to use smoking, sugar-fixes or caffeine boosts to get through the day. These choices might seem to offer temporary relief if you’re feeling challenged, but in the long term they are known to exacerbate anxiety and other mental health issues.

Grab a fresh juice or smoothie, a chamomile or lemon tea and choose snacks like fresh fruit or nuts to keep your blood glucose stable. ______________________________________________________ (8) Engage in wellbeing activities. If your employer offers wellbeing opportunities as part of your package, lays on a lunchtime yoga session or arranges a motivational talk be sure to attend. It can help to break up your working day with something different. You’ll have the opportunity to bond with colleagues and participate in something enjoyable and rewarding that will shift you out of your worries and limitations.

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