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7 Tips to Manage Anxiety in The Workplace

Is work anxiety hampering your life? Follow these 7 simple strategies to manage workplace anxiety.

Work anxiety can throw you off balance affecting not only work productivity, but your quality of life. On an average, 3 out of 4 people with anxiety or stress say that it interferes with their daily life, work being no exception.

Affecting performance and quality of work, relationships with colleagues and supervisors, if you’re one of the millions of people living with anxiety you know how common office situations can heighten your stress.

Researches reveal deadlines and dealing with difficult work colleagues are the biggest cause of work-related stress and while it’s true each one of us experience some level of stress, living with it day-in and day-out can be crippling.

Managing work anxiety can be achieved by building a wellness plan. And, if you lead a healthy lifestyle – get adequate sleep, eat well, exercise and engage in social life, the odds of your beating anxiety becomes high.

But remember, reducing anxiety in the workplace requires more than mindfulness. It requires you to make and practice small changes every day so you worry less and live more. Start with interpersonal strategies that can help you calm your nerves, lower anxiety levels and increase focus and confidence.

Let’s take a look at the 7 workable strategies

Invest in One-To-One Relationship

Having good relationships with co-workers makes it easier to address any issue, as and when arises. And, it starts by knowing people on their first name basis and their responsibilities. Remember, it’s never too late to build stronger relationships.

Avoid Triangling

Bonding with one person and bitching about a second is triangling and though it might provide temporary relief or entertainment, it eventually can be the reason of your built up stress. It might be tempting to vent to a coworker, but try to keep and work out the issue between you and the person whom the conflict arose in the first place.

Set Workable Deadlines

When you are anxious you might agree to a timeline you know you cannot meet and aggravate the anxiety. It’s better, to be honest upfront than to delay the work and apologize for it. Not every deadline is negotiable, but being honest about it with yourself and your supervisor will save you hours of panic.

Set Micro Goals

Setting small, achievable goals is a smart way towards success. It lets you expand your comfort zone without putting too much pressure on yourself. Also, setting realistic expectations for yourself is the key to building positive momentum.

Know Your Triggers

Pay attention to situations that lead you to anxiety. Try to find a pattern by noting it down in a journal. When you know what triggers you, you can deal with it better.

For example, if giving a presentation or a meeting riles you up, what you can do is prepare for the situation by arriving early at the conference room, do some breathing exercises, have water on-the-go, have a list of questions on hand, basically prep for it and relax.

Have Go-To Grounding Techniques

It can be arriving early at the conference room to prep yourself or taking a walk with your friend or meditating or listening to music or stretching or calling up someone or take a power nap or whatever is it that calms your mind. Know what works for you and practice it regularly.

Create Conditions For Success

Your well-being should be a part of your everyday to-do list. Simple changes like seeing out the window, stretching every 1-2 hour, controlling noise at your workplace or avoiding caffeine can help you racing throughout the day. While not everything can be controlled, work on the things that can to help you ease your mind.

Living with anxiety doesn’t have to be crippling. While it can slow you down, having a support team around can help you win over the setbacks. And, if you are lucky to have an understanding manager, embrace the relationship by keeping the lines of communication open. Practice mindfulness along with these strategies to deal with anxiety in the workplace.

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