10 Ways to Combat Work Anxiety
You spend most of your waking hours at work, so it makes sense to feel strongly about your career. But what happens when work constantly leaves you feeling anxious and on edge?
According to recent data, anxiety is the number one pressing issue for American workers, topping depression, stress, family issues, and more. Work anxiety is a difficult condition to manage for any working professional, but luckily there are things you can do to find relief.
10 Ways to Combat Work Anxiety
Here are 10 ways to manage work anxiety.
1. Figure out what makes you anxious.
It is normal to feel anxious at work sometimes, but if the feeling won’t go away, it is vital to get to the root of the problem. Spend some time reflecting on your situation and determine what is causing your work anxiety.
Is it your boss or co-workers?
Is the fast pace of the job too demanding?
Maybe you don’t like carrying out certain job duties. Knowing what exactly about your work is causing you to feel stress will empower you to do something about it.
2. Leave work at work.
Worrying while off the clock blurs the line between work life and personal life, so it is important to have some healthy boundaries between you and the workplace. Once you are out of the building, leave your work at the front door. Then, spend some time at home doing things you enjoy. This period of much-needed rest will give you the energy to give it your all at work the next time you come in.
3. Get a good night’s rest.
Sleep is essential for mental health. High-quality sleep allows you to regulate your emotions and concentrate throughout the day. Get 7-9 hours of sleep every night. Also, be mindful of sleep hygiene; the habits you engage in before bed directly impact the quality of sleep you get. Put away electronics one hour before your bedtime and wind down with a good book.
4. Prioritize physical health.
Physical wellness goes hand-in-hand with mental health. One way to take care of your body is by eating a balanced diet. Healthy foods give you the energy you need to get through the day. Eat plenty of fruits, vegetables, and protein. Enjoy sugary sodas and sweets in moderation. Also, be sure to exercise daily.
A sedentary lifestyle is associated with more stress and anxiety in the long run. Meanwhile, exercise releases endorphins, which are natural mood-lifters. If you don’t have time to hit the gym, then take a stroll around the neighborhood.
Studies have shown that strong social connections reduce stress and increase resilience. Seek out the support of friends and family. You will be surprised to find out how common your experiences are. Just be sure not to vent about work too much, or else you will come out of the conversation feeling worse.
6. Practice mindfulness.
Mindfulness is the practice of living fully in the present moment without judgment. One way to practice mindfulness is through breathwork. Breathe in through the nose for four seconds, hold for another four seconds, and then breathe out through the mouth for five seconds.
You can also try grounding techniques, like listing five things you can see, hear, smell, or taste. If you have more time on your hands, you can also try meditation or yoga. These practices allow you to truly be in your body.
7. Engage in positive self-talk.
Having self-deprecating thoughts only makes the situation worse. Whenever possible, steer the mental conversation to thoughts of gratitude and self-praise. When negative self-talk comes up, let it pass by, and don’t take it to heart. Remember that it’s a painful story you’re telling yourself, not the truth.
8. See a professional.
There is nothing wrong with asking for help when you need it. A career counselor can help you evaluate if you’re on the right path when it comes to your profession. If it’s personal issues that are getting in the way, then seeing a therapist can also be beneficial.
9. Have a conversation with your boss.
This step can feel overwhelming if you don’t like confrontation, but if you’ve tried all the other tips and haven’t seen any improvement, then it is worth having a conversation with your supervisor. Tell them about your frustrations and see if you can work towards a solution together. During this time, remember to keep the tone respectful.
10. Consider getting a new job.
This option is a last resort because finding a new job can be difficult. However, if your work is consistently making you more stressed and anxious, then chances are it is not the right job for you. Search through job boards online or even reach out to your network.
Who knows? Maybe the perfect opportunity is waiting for you outside of your current role.
Work anxiety is a multifaceted issue, so there is no one-size-fits-all solution. Try a combination of the different tips outlined above to see what works best for you. In the end, by addressing your anxiety, you will feel more confident and ready to take on whatever your career throws at you.
About The Author:
Elena Swan is a freelance health and wellness writer specializing in mental illness. She likes researching complex health topics and presenting the information in a way that everyday people can understand so they can apply it to their own lives. View her portfolio at elenaswanwrites.com.
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