Feeling Anxious at Work? Here are 5 Tips to Help Ease Anxiety

The American workplace is facing a crisis. According to the American Institute of Stress, 80% of workers feel stressed on the job. Many people cite work as their number one stressor.

There’s a difference, of course, between stress and anxiety. But, this statistic shows us that people are feeling uneasy while at work. No matter the reason, dealing with anxiety in the workplace can cause you to lose productivity and motivation. You might feel burnt out, unhappy, and worried about the security of your job. 

So, what can you do to ease that anxiety? How can you avoid becoming a part of that statistic? 

Stress will always be there, but you don’t have to let it trigger your anxiety. With that in mind, let’s look at five effective tips that can help you ease anxiety if you’re feeling anxious at work.

1. Acknowledge What You’re Feeling

You might be tempted to “push down” your anxious thoughts while you’re at work so you can focus on what you need to do. That might work for a while, but it’s not sustainable. Your emotions will always eventually demand to be felt. 

Instead, acknowledge your anxiety. That doesn’t mean you have to accept it. But recognize that it’s there and that it’s impacting you. Sometimes, that kind of admission can serve as the first step toward learning how to manage it. Don’t cause yourself even more stress by pushing it down.

2. Stay Organized

Time management and organizational skills can help calm your anxiety at work. If you have a cluttered desk or office and you tend to procrastinate, you’re likely setting yourself up for even more anxiety and stress.

Take the time to keep things clean and decluttered. Having a calm workspace is a small but effective step toward feeling less anxious. Additionally, make sure you’re giving yourself enough time for each task throughout the day. Consider making a to-do list every morning and write your most important tasks down first. 

Not only will staying organized keep you from feeling overwhelmed, but you’ll also feel a sense of accomplishment each time you get something done.

3. Take Breaks

There’s a common misconception that keeping your nose to the grindstone all day means you’ll be more productive. 

In reality, you’re more likely to feel anxious and burnt out if you don’t give yourself breaks. 

Taking a few breaks throughout the day is actually good for productivity. It also can improve your mental state. Stand up, stretch, take a few deep breaths, or go for a walk if you have the time. Stepping away from your work can help to clear your head, keep you calm, and improve your mood.

4. Set Boundaries

Do you have a hard time saying “no” when it comes to taking on more work? Maybe you’ve become the go-to person for projects because you tend to bite off more than you can chew. 

Unfortunately, feeling overwhelmed by people and projects can fuel your anxiety. One of the best ways to combat it is by setting healthy boundaries for yourself at work. Learn how to say “no” and understand that it won’t have a negative impact on your job or how people see you. Take time off as needed, and communicate with your team and your boss to let them know when you’re feeling stressed.

5. Practice Self-Care

Feeling less anxious at work starts with taking care of yourself at home. By prioritizing self-care, you’ll reduce your overall anxiety and likely won’t be as overwhelmed in the workplace. 

Self-care looks different for everyone. It doesn’t have to be something extravagant. Rather, find small ways to reduce your anxiety and promote your mental well-being each day. That might include exercising, cooking healthy meals, socializing with friends, or writing in a journal. Mindfulness and meditation are also great self-care tools that can quickly calm anxious thoughts.

You don’t have to continue to fall victim to anxiety at work. Acknowledge what you’re going through, talk to the right people about it, and take steps to fight back. When you do, you’ll feel better about heading to work each day. Reach out to learn more about anxiety therapy and how it can help you take control over your work anxiety.