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How to Deal With Anxiety At Work Whenever it Comes

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One way to stay more focused at work is to deal with anxiety. In this article, you will get to know how to deal with anxiety at the workplace.

<!-- set a 626:352 i.e a 16:9 aspect ratio --><img src="how-to-deal-with-anxiety-at-work.jpg" width="626 height="352" alt="a young businessman looking stressed working on his laptop. Illustration of anxiety at work">
Photo Credit: Freepik / Wayhomestudio

Once you get into your office to work for the day, it’s most likely you already know what to expect out of it:

Table work to the core, lots of files that you probably move from one folder to another. Not to mention, the computer right in front of you.

In a real sense, it means work, work, and work!

Aside from that, you probably have lots of tasks you have taken care of, but still, it just seems like you haven’t even started at all.

Worst of it all, you could be given tons of work to do on top of those work you have done something on, and those you haven’t even thought of.

Sure, it’s not going to be easy for you at the moment, but you will still have to push through to clear them all. Unfortunately, this may begin to develop some sort of anxiety.

You already know it’s not being easy with you any longer, still, you have to get back on track and try as much as possible to complete those tasks.

While it’s not your fault for experiencing this, you still have to figure a way to get through it though. But the less active you get at how to deal with anxiety at work, the less focused, agile, and active you be.

Anxiety about going to work every day

What defines workplace stress is a physical and emotional response that happens when an employee clashes with the job’s tasks or poor control over the tasks.

Did you know that some people feel reluctant to go to work, not just because of the anxiety itself, but also how it could affect their work?

If you don’t deal with anxiety at work, it can affect work. This happens when it damages your mental and emotional capacity, which makes you unable to concentrate.

However, it’s important to know that virtually everyone gets stressed at work.

In fact, the majority feel stress during their work, while the work of others tends to be extremely stressful.

Stress and anxiety at work invoke hazards in the workplace.

While this stress and anxiety at work invoke hazards, it is sometimes triggered by unfair treatment at work.

This unfair treatment could be an employee overloaded on a work they are not natural at, or the manager hating an employee and making things difficult for him or her.

Let’s say such a work environment is regarded as a toxic one and causes work-related stress, you can sue the employer if he doesn’t take measures to put such to an end.

Although in some places, you can get worker’s compensation for stress and anxiety at work, depending on the jurisdiction of law in such places.

Note that anxiety is a state and not a mental illness, the same way stress itself is not a mental health issue.

Another thing to take note of is that workplace stress, anxiety, and depression are not disabilities, though long-term stress could lead to it.

Other concerns about workplace anxiety

Knowing that stress is a physical, mental, or emotional factor that results in mental or bodily tension, it is also considered a work-related injury

This is one of the reasons why anxiety can stop you from working. Even though hectic activities, events, and stressful life situations trigger anxiety, it’s still good to know its signs.

The emotional signs of stress in the workplace to take note of are:

  • Poor concentration
  • Frequent Irritability
  • Depression
  • Low sex drive
  • Mood swings
  • Unusual behaviors
  • Feelings of anxiety

But don’t worry, anxiety usually lasts about 10 – 15 minutes on average, but it hardly exceeds 35 minutes.

Nonetheless, this is supposed to be so when you don’t act right away to stop it.

But could there be a good job for someone with anxiety? I would say yes to that.

Some of the jobs for someone with anxiety are:

  • Artist
  • Accountant
  • Entrepreneur
  • Writer
  • Firefighter
  • Architect
  • Land Surveyor

To mention but a few.

What you should know is that people with anxiety would be better at work that gives them freedom often.

That means not being under someone that could put you under pressure, being able to think yourself, and being in control of what you do.

How to deal with anxiety at work whenever it comes

Even though anxiety comes and goes within some minutes, you can always stop it immediately it comes.

Because anxiety at work is a disaster and you aren’t sure of long it will stay before it leaves, it is good to know how you stop it immediately.

Below are ways you can deal with anxiety at work.

1. Step away from your computer

It’s very understandable how it feels like sitting and facing that screen for hours. So what do you then? Do you still remain there? No, not at all. At least not now you know how you are feeling.

In that case, give if it a little break, get away from it, and stretch those already stiff joints a little. Just be away from it for some minutes, until you feel relieved to get back to it.

Also, you should know that led light from it can sometimes make you feel drowsy.

As a result, you may even find yourself feeling sleepy, coupled with the anxiety at work you are facing.

Nevertheless, the more you accumulate the effects of the led light while trying to get rid of sleep and focus, the more anxiety you create.

So the best thing you could do is to avoid such by stepping out from the computer. The earlier you step out from the computer, the better it will be when trying to put a stop to anxiety at work.

2. Do some gentle stretching

After you have done the first step by stepping away from your computer, what next?

Do some gentle stretching to free those joints and muscles, and also to clear the drowsiness off your eyes.

Just like you feel alive and energized when you do your morning routine and exercise, so do these stretches help deal with anxiety at work.

While you carry it out, endeavor to do it in the right steps, such as standing and twisting your hips at a slow pace, while remaining at that exact point.

After that, you can then move into stretching your lower parts in such a way you free your joints and relax your muscles.

Repeat the process until you feel your body is a little bit warmed up.

3. Chat with those around you

While you are sometimes off the computer, try as much as possible to interact and crack up some jokes with those around you.

This will not just ease the stress and get you more energized to work, it will also create opportunities of finding trusted people you can share some things with.

Also, sometimes, when you need their help to break down heavy tasks, they could help you with it.

As you communicate with people around you, don’t be scared to open up about somethings weighing you down to someone you trust.

You never can tell how that person would be able to help you with those things weighing you down and limiting you from growing yourself.

Since anxiety at work comes at random times, you should have someone who is mostly around you can always chat with.

4. Drink lots water

Water rejuvenates you. In fact, it is advised by health practitioners that one should drink at least 7 – 8 liters of water a day.

The water you take will flow through all parts of your body, and stimulate your blood vessels, tissues, and muscles.

Thereby, resulting in feelings of relaxation and relieving you from stress.

It also wakens your enzymes and helps to control your fatigue level. Water is best to drink when it is lukewarm.

Also, drink a full glass of water first thing in the morning, more during the day, and less at night.

Although it is advisable to drink at least 7 – 8 liters of water a day, more is even better if you can.

5. Check the way you breathe

It is likely for one to have abnormal breathing when going through anxiety. In that case, check it from time to time.

If it looks like you are breathing just too fast or having difficulties in breathing, then it’s not a good signal.

So what do you do? Relax your body and mind, then inhale deeply and exhale slowly to calm your nerves and stabilize the breathing.

To deal with the anxiety at work, repeat this until you get to a point when you can notice a difference from how it was earlier.

Checking your breathing is very important because this is one way you can tell how you are feeling.

If you don’t notice it and stabilize it, then means it could worsen your anxiety at work.

You can just stay calm, put one on your chest, and follow up by putting the back of your hand close to your nose.

If your heart tends to beat too hard and you’re breathing quite too fast, it’s not a good one.

6. Make list of things to do

You already know how useful having a to-do list can be. However, this is not an exception when it comes to dealing with anxiety at work.

There are lots of tasks to complete, still, there are other tasks more important than some.

In that case, in order not to end up doing the less important tasks and leaving the important tasks undone, a to-do list will be useful here.

You don’t want time to be against you, as that alone is capable of generating anxiety at work.

With a to-do list, you will save yourself from making your tasks complex, so you can keep up with the important things you want to do.

Also, you get to arrange your tasks on a scale of preference. At least, when you follow up according to the list of things to do, it will help to deal with anxiety at work.

7. Take some minutes to meditate

When you take some of your time to rest, consider taking some minutes to meditate as well.

Instead of letting all those time waste, use it to bring your body, mind, and soul together as you rest. Good meditation helps to relieve stress and gets your mind working more positively.

As you carry out the meditation, you would be able to get your mind together and recall things you were supposed to do.

After you recall all the things you wanted to do, you can strategically plan on how to go about with them.

The best plans are carried out through deep thoughts, which means a good meditation in a silent environment will help you to accomplish this.

Go deep with it, and use that as a medium to relax a little before you get back to what you were doing.

8. Don’t feel bad when it comes

Understand that sometimes, it could come. Not because there is something wrong with you, but because that is how it happens in certain circumstances.

The moment you begin to feel bad about it, you will automatically lack the motivation to carry out the previous techniques to deal with it.

However, because it is something you can’t predict how or when it will come, it is important to learn how to incorporate these techniques.

Whenever it gets to you, first understand that it happens that way, then make efforts to deal with it.

You can always enjoy your work even though you face anxiety at work, as long as you can also learn not to feel bad about it.

Feeling bad about anxiety at work whenever it comes can even escalate things than calming it down.

Wrap up

Anxiety at work will indeed come. Sometimes, it comes even when you least expected it.

It is never fun when this anxiety comes, but the worst part is that it can make you unable to concentrate on your work.

The anxiety about going to work every day is not the case, it’s the workload, work environment, and manager that triggers the anxiety of going to work every day.

With major concerns like what triggers anxiety at work, signs of it, how long it lasts, and jobs suited for people with anxiety, being aware of how to deal with anxiety at work will always help.

These steps will always help, especially when you combine them strategically.

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