4 ways to be less anxious at work 4 ways to be less anxious at work

Work-related anxiety can be overwhelming to manage without the proper tools. Though it may feel like you are alone with these anxious thoughts, we now know nearly one in five Americans experience anxiety.

Increasing rates of anxiety indicate a societal imbalance; we are more stressed, overworked and fatigued than ever. Learning to cope with this anxiety is a necessary skill for living an emotionally balanced life.

Here are four steps you can take to protect yourself against being overwhelmed by anxiety at work.

1. Gain perspective

When anxious thoughts take over, it is all too easy to lose perspective. Anxious thoughts may convince you that you’re going to get fired, you’re not good at your job, or any number of other fearful outcomes are ahead. From within an anxiety spiral, it is nearly impossible to gain perspective. Exiting the spiral requires practice. Pause, take a deep breath, then remind yourself that feeling this does not make it true.

Fear takes over the rational mind. If you feel the beginnings of panic, try a pattern of breathing where you inhale for two beats, then exhale for four. This will fight against the physiological panic response, and help you keep a clear head. Then, let your mind return to the present moment and your perspective will shift.

2. Have a grounding routine

While experiencing a particularly stressful time at work we may also have the tendency to avoid the activities and routines that bring balance. Taking time to ground yourself with a reliable routine can help: a cup of tea, yoga or exercise, and a healthy diet will help manage overwhelming anxiety.

When the foundational aspects of life are stable, the negative impact of stress on the nervous system is mitigated, increasing your resilience to anxiety.

3. Make time for friends

Anxiety may cause you to become self-isolated or spend more time alone. Reaching out to friends who are supportive and encouraging is incredibly helpful in periods of high anxiety. Connection is necessary to bring down a heightened stress response. Ask a friend to go for a walk, cook a meal together, or see a movie. Spending time with loved ones helps to bring a healthy work/life balance.

4. Show self-compassion

In moments of intense anxiety, we become our worst enemies with self-judgment and a critical inner voice fueling our thoughts. When experiencing anxiety, it is important to remember that anxiety is there for a reason. Anxiety is a representation of how much you care, and turning on yourself is not helpful.

Take a few minutes to pause, slow down and address these thoughts. Say, “I am working hard, I am doing the best I can, and this will pass”. Learning to respond to yourself with kindness rather than judgment in moments of intense anxiety is the greatest tool for coping and fostering emotional stability.