Work can be stressful, which can be triggering for those with anxiety. Not everyone has the tools they need to cope with their anxiety when they are at work, which can impact their careers and possibly even the decisions they make about their career, like turning down a promotion that might trigger their anxiety. If you suffer from anxiety, you might need some help managing your mental health at work. In this article, we have some tips to help you manage your anxiety and mental health at work.
Stay Physically Active
Try to be physically active at least a few days a week. Getting exercise is a great way to reduce stress levels, which can help you cope with your anxiety. You do not have to go to the gym; you can go for a walk or bike ride, do yoga, or do something else that is physical to help you boost those endorphins.
Stop and Breathe
When your anxiety starts to flare, try to stop and take some deep breaths. Anxiety is often experienced as worrying about an event, either past or future. No matter what it is that you are worried about, try to stop and breathe. This may help you take control of your anxiety by bringing you back to the present.
Try to Find the Cause of Your Anxiety at Work
What is triggering your anxiety? This is a question that is not always easy to answer. Write down what is happening when your anxiety is triggered at work to look for patterns. You might get anxious about your weekly team meetings, overseeing various tasks, working directly with certain coworkers, or something else. Once you find that pattern, you can try to find a way to handle the anxiety surrounding those tasks so that you can work without anxiety getting in the way.
Focus on What You Can Change
Anxiety often stems from the “what ifs,” which might never happen. Maybe you are worried that you will not say the right thing in a team meeting or that the project you are overseeing will not go well; if you work with the public, you might be stressed about dealing with difficult customers or clients.
Life is not predictable, and you truly cannot control it, but the unknown is often triggering. Instead of worrying that you will mess up something at work and lose your job, try to think about how grateful you are to have that job or the things you love about it. Instead of worrying about something at work, just come in determined to do your best, and focus on that instead. By focusing on something you can change, like how to put your best foot forward instead of worrying about messing up, can help. Of course, this is sometimes easier said than done.
Distract Yourself from Your Anxiety at Work
Sometimes it is just easier to redirect your attention onto something that is not triggering your anxiety. For example, if one task at work is stressing you out too much, try switching your focus to something that is more comfortable and come back to that one later. If that is not an option, you can try taking a break and getting some air. Going for a walk can help you lower your anxiety.
Examine Your Diet
What you eat can impact your stress and anxiety levels. For example, some research has indicated that people who eat a lot of fruit and vegetables have lower stress levels. Alcohol, tobacco, drugs, and too much caffeine can also impact your stress and anxiety levels.
Try New Relaxation Techniques
You probably have a lot of different relaxation techniques you have tried, some that worked and some that did nothing or made your anxiety worse. While you probably cannot sit down and do some yoga in the middle of work, managing your mental health while at work is still important. There are breathing techniques you can try or even a mantra. You can also try using an anxiety app at work to help you get through your anxiety attacks; Rootd, for example, is more than just breathing techniques. It is designed to help you get through your panic attack and manage more mental health more effectively.
Final Thoughts on Anxiety at Work
Anxiety manifests differently for every person, so what works for one person may not be right for you. Part of working through your anxiety is understanding its roots, which is one of the features Rootd offers. If you need help managing your mental health and anxiety at work, download the Rootd app today!