If you struggle with anxiety, then a day at work when your symptoms are giving you difficulties can suddenly become extremely difficult to get through. Anxiety has a large impact not only on your personal mental state but also your work output, resulting in a lack of concentration, missed project deadlines, struggles to communicate, and more. Here are five proven tips for handling anxiety while you're at work.
1 Avoid Workplace Negativity
Negative thoughts and statements are a sure way to make your anxiety worse. In many workplaces, negative conversations can be difficult to avoid, especially among dissatisfied and unmotivated coworkers, but it's something you'll need to do in order to best manage your symptoms. The best way to accomplish this is to simply avoid negative conversations. This is not always possible, however, so be conscious of the way you're speaking and acting during such conversations to keep things as positive as possible. Also, remember you can always simply end or walk away from a conversation if you feel it's the right move for your mental health.
2 Find Solitude When Possible
Many people crave solitude when they're anxious. Some time alone isn't always the best idea when you're feeling unstable, but it can be a highly useful strategy a great deal of the time, especially in the workplace. Take advantage of any breaks in your work shifts and go somewhere quiet and secluded. Even a few minutes of solitude during a stressful day can provide enough relief to get you through it.
3 Reward Yourself
Having something to look forward to at the end of the day can give you a boost in even the most stressful circumstances. While it's best to avoid doing this all the time, rewarding yourself with something you enjoy at the end of a hard day can be an effective strategy to use in a pinch. This reward could be a meal from your favourite restaurant, some time unplugged from your devices, a reasonable purchase of something you've been wanting or any other positive event that will give you the drive to get through the workday. The key here is choosing healthy rewards to promote better long-term mental health, while also giving you a respite from your regular routine.
4 Be Open with Management
As long as you feel comfortable doing so, sharing your anxiety issues with certain management figures at the business you work for can aid in your efforts to handle your symptoms. This transparency about your anxiety can make things much easier when it becomes overwhelming, as you can go to your trusted managers, explain you're having a difficult time and then immediately move on with finding the best solution to relieve your anxiety without worrying about judgment from your peers.
5 Seize the Opportunity to Grow
As unfortunate as it may be, the best opportunities to hone your skills at overcoming anxiety are when your symptoms are occurring. Especially in the workplace, where there's added pressure to maintain a calm and professional demeanour, you are presented with an opportunity to work on the ways you acknowledge, understand, and overcome anxiety.
The time limit set by the end of the workday can present the perfect deadline for an experiment in being mindful, focusing on your breath and learning how to move past your anxiety and focus on the task at hand.
These are just some of the many effective ways to manage your anxiety symptoms during the workday. By being open with management when you're struggling, avoiding negativity, working on identifying and overcoming your symptoms, finding moments of solitude and rewarding yourself at the end of the day, you'll be better able to overcome anxiety and remain a helpful, valuable employee and coworker.