7 Tips to Help You Deal with Anxiety at Work

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Having to live with anxiety can mean a daily struggle to stay focused and on track. This is even more so at work, where dealing with anxiety poses its own set of problems. Consider these tips to deal with your anxiety and be more effective at your job.

1. Have a Daily Routine to Deal with Anxiety

Try to maintain a daily routine at work that helps you get into the groove and stay focused throughout the day. Some examples include:

  • Arrive and leave work at the same times each day.
  • When you arrive at work, take a moment to get settled at your workspace.
  • Check your messages, but don’t get sucked into your computer for hours on end.
  • Have lunch at the same time each day.

2. Use Organizers to Deal with Anxiety

Sometimes having a large workload feels overwhelming and can trigger anxiety. Instead of letting it get the better of you, use organizers and checklists that can help you reduce your anxiety. Such as:

  • Have a “To Do” list for the tasks you need to accomplish today.
  • Use Google Calendar to plot when assignments are due. The tool also sends reminders that events or due dates are coming up.
  • When starting a project, try to break it up into smaller chunks. Make a checklist for what you have to do, when you have to do it, and what resources you need to accomplish the project.

3. Eat Healthy and Exercise to Deal with Anxiety

Staying fit and healthy never takes a day off. It is important to eat healthy so that your body gets the nutrition it needs. Exercising helps release endorphins, which can have a positive effect on your brain. Consider these tips:

  • Pack your own lunch and snacks instead of eating out or at the company cafeteria. Make sure to have plenty of fruits, veggies, and protein.
  • Squeeze in some exercise by taking walks during your lunch hour, or when you have a phone call.
  • Take breaks between tasks to get up and move around.
  • Avoid drinking beverages that are high in caffeine, including coffee and energy drinks. Drink water instead.
  • Check with your company to see if they have a workout space on-site, or offer discounts at local gyms.

4. Have Something to Fidget with to Deal with Anxiety

Keeping some fidget items at your desk can be helpful for when you need to do something with your hands. You can grab one when you head into a meeting, or hold something while on a phone call. This could be a squeeze ball, pipe cleaners (remember those from elementary school?), even items as simple as a pen or your coffee mug.

5. Deal with Anxiety Before it Gets Out of Control

Do you know when anxiety is beginning to creep up on you? If you recognize the warning signs, try to deal with the anxiety before it becomes too much. For instance:

  • Try breathing exercises or meditation to relax.
  • Say a mantra that you have memorized.

6. Laugh to Deal with Anxiety

When you are starting to feel stressed at work, try to change your mood by laughing or smiling. Sometimes it can be helpful to find the humor in absurd situations. This can help interrupt your thinking from catastrophizing.

7. Enjoy Your Work to Deal with Anxiety

Being able to enjoy your work will make it much easier to handle any anxiety that may happen at your job. You will also be a happier person in general, and have a greater sense of fulfillment. If you don’t like your job, consider making a career change.
Anxiety doesn’t have to overwhelm your life, nor does it have to take over when you are at work. By taking some simple steps, you can deal with anxiety and keep it in check so that you can focus on what’s important.

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