Managing Anxiety at Work: Tips and Tricks
Anxiety is a normal human emotion. It can be beneficial, helping us prepare for emergencies or environmental threats. However, when left unmanaged, it can lead to various psychological and physical disorders—including depression and panic attacks. Unfortunately, anxiety disorders are the most common mental illness in America today. Here are some tips to help you cope with anxiety that you can apply in and out of the workplace.
Take a break from checking The News.
Many people feel they need to stay up-to-date on the news, especially if they work in media or human rights. But staying on top of current events can be stressful, so taking regular breaks from reading about them is essential.
It's okay only to check in once a week or once a month. Then, you'll still be familiar with world events when you get back into the swing of things!
A good way to practice this is by using an app like Momentum (on iPhone) or Offtime (on Android) that blocks social media sites and news apps from your phone during certain times of the day. It will help limit your exposure to negative content and ensure that taking breaks from those sites becomes second nature for you!
Take a break from Social Media
Taking breaks from social media is an important part of managing your anxiety. Social media can be a great way to stay connected with friends and family, but it can also be extremely addictive. The more time you spend on social media, the harder it will be for you to disconnect from the online world and focus on what's happening in your real life.
To take a break from social media:
Log off all devices that connect to the internet (including smartphones).
Walk away from your computer and do something else for at least 5 minutes.
If possible, try turning off all notifications so they don't interrupt or distract you while you're trying not to think that your phone is within reach at all times.
Stand instead of Sitting
Here's a pretty simple one: if you want to reduce stress, get more productive, and improve your focus, stand up instead of sitting all day. It's obvious when said out loud, but it could be easy to forget in the hustle-and-bustle of daily life. While it might sound like another time suck (a common anxiety symptom), standing during your workday can positively improve alertness and overall energy levels. Plus, it's also beneficial for your health!
Of course, this isn't an option for everyone—some people have physical limitations that make standing difficult or impossible—. Still, if you can make this change in your routine once or twice per day at work, I recommend giving it a shot for at least two weeks before deciding whether or not it's working for you.
Go outside on your Breaks
One of the most important things you can do for your mental health is to get out of the office and take a walk in nature. Taking a break from your computer screen, getting some fresh air and exercise, and spending time with your coworkers outdoors are all great ways to relax and refresh yourself. You may even want to consider taking an afternoon off on nice days just so that you can spend more time outside!*
Get some vitamin D. Many people are deficient in vitamin D (especially those who work all day indoors). Yet, they don't realize it because they aren't experiencing any symptoms at first.*
Drinking water throughout the day
One of the best things you can do to keep your anxiety in check at work is to drink plenty of water. Water is essential for the proper function of your body and mind, so you must stay hydrated throughout the day.
Drinking a glass of water before going to bed will help you fall asleep faster, resulting in better sleep quality overall. If you wake up feeling thirsty in the morning, drink some more water then too (but don't overdo it!). And if you feel hungry during the day—which can sometimes indicate dehydration—take a swig out of that bottle! It will leave less room for junk food and sugary drinks that might trigger an anxiety attack later on down the road
Try this Breathing Exercise
When you're feeling stressed or anxious, take a deep breath. It's that simple—breathe in through your nose and slowly let it out through your mouth. Repeat as often as you need to until you feel like yourself again.
If you have a few minutes during lunch, hold your arms out at chest level with the palms facing each other, then interlock the fingers on both hands and press gently but firmly against one another until they touch (you should feel some resistance). Next, place both hands in front of your face so that their wrists are resting on either side of its midline (left hand on right cheekbone; right hand on left cheekbone). Close both eyes and inhale deeply through your nose while relaxing every part of your body except for these two areas—hands touching each other and wrists resting lightly against skin—until they begin to tingle slightly. Then hold air inside while focusing all attention on how full it feels inside those spots; exhale slowly but completely without any noise from the mouth or nose (no sighing). Repeat five times if needed! This technique helps release muscle tension throughout the body and can help calm racing thoughts about work stressors too!
Talk to people who understand what it's like to feel anxious so you don't feel like you're alone in your struggles.
Talk to friends and family.
Talk to coworkers.
Talk to a therapist, doctor, coach, minister, or mentor.
Talk to a neighbor (if you don't have any of the above).
Talk to your pet (if you can't find anyone else that works for you. I know it sounds crazy but sometimes just sorting out your thoughts aloud is enough).
Fidget Toys
Fidget toys are helpful because they're easy to use and can be carried wherever you go. In addition, they help with hand-eye coordination, which can keep your mind focused on something other than the stress eating away at you.
One of the most popular fidget toys is the stress ball, which everyone has probably used at some point in their lives. You squeeze it, release it and repeat until there's nothing left to do but let go of all your worries—and maybe even have a good laugh along the way!
Self-care
Self-care is important, especially when facing challenges in your life or work environment. A few things you can do to make self-care a priority are:
Set aside time for yourself to do something you enjoy every day (e.g., reading, sports, art).
Get enough sleep; try not to stay up late watching TV or working on projects that can wait until the following day.
Eat well—eat healthy food and drink lots of water rather than sugary drinks or alcohol to maintain good energy levels throughout the day.
It is important to remember that you can always take care of yourself. It is not selfish to do so but a necessary part of living a happy and productive life. The most important thing is that you find what works best for you -- whether it's meditation, yoga, or even listening to music -- and make sure that you incorporate these practices into your routine, so they become second nature!