Expert Tips on How To Deal With Anxiety At Work

Discover how to deal with anxiety at work.

Did you know that anxiety disorders are the single most common mental illness in America? Over 40 million adults in the United States struggle with anxiety. Anxiety is a very treatable condition. It is a result of a variety of factors including environment, genetics, brain chemistry, personality, and life experiences.

If you work a regular 40 hour work week, you spend most of your week days at work. If your job is stressful or fast paced, you may feel anxious when you’re at work. Or maybe you haven’t been diagnosed with an anxiety disorder, but you feel anxious on a regular basis. It’s important to figure out how to deal with anxiety at work.

How To Deal With Anxiety At Work

Whether you have anxiety or just feel anxious at work, there are ways you can manage it. If you are worried about getting laid off because of the economy or budget cuts, you may feel more anxious. If your job is fast paced, you have a lot of responsibilities on your shoulders, you have a big project due soon, or even if you work in a toxic environment, you may feel anxious sometimes. We have developed a few tips to help you cope.

Foolproof Ways to Cope

Trying to figure out how to deal with anxiety at work? Pay attention to warning signs of excessive stress. This could include anxiety, irritability, fatigue, problems sleeping, social withdrawal, muscle tension, increased headaches, or apathy. These warning signs will key you into what your mind and body are going through as a result of too much stress. Too much stress can lead to anxiety or a panic attack. But it doesn’t need to get that far if you pay attention. If you see any of these signs, then you need to take care of yourself. This will reduce your stress greatly. Start getting regular exercise. It’s a mood booster, and it’s great for your physical health, too. Do something fun, like taking a walk with your family, swimming in the local pool, or signing up for a dance class. If you prefer to be outside, garden, take up jogging, or try hiking.

Other basic ways to take care of yourself include:

  • Eat regular, nourishing meals. No matter how busy your day is, you must find time to eat. Your body needs fuel.
  • Talk to a friend who is a good listener. Sometimes just expressing your frustration with work helps clear your mind.
  • Quit smoking (if you smoke) and limit your alcohol consumption. Alcohol is a depressant, so you’ll wake up feeling worse than when you started drinking. Nicotine may temporarily calm your anxiety, but it’s extremely addictive and a huge health hazard.
  • Get enough sleep. We all know we need to sleep, but you will sell yourself short if you don’t get at least 8 hours a night. Lack of sleep affects you in many ways. You’ll start noticing how much better you feel when you sleep more.

If you take a little extra time to take care of yourself, you will find your anxiety level decreasing almost immediately.

What Not to Do

Don’t forget that some things you do could make anxiety worse. Don’t over-commit yourself, either at work or in personal/social situations. If you’re wondering how to deal with anxiety at work, it’s time to step back and look at your schedule objectively. Don’t over-schedule your day – allow time for bathroom and lunch breaks. Don’t forget to create a schedule for yourself including all your work, personal, and social commitments. Figure out what you can pause temporarily while you’re dealing with anxiety at work.

How To Deal With Anxiety At Work | Dealing With Anxiety At Work

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