We live in unprecedented times. Anxiety is rampant both in the workplace and in regular life, mostly because of worrying about your health and that of your loved ones, job security, and money. However, by discovering tools for how to deal with anxiety, you can overcome these feelings. Here you’ll find 7 tips to help you overcome stress and worry, which are also helpful for managing anxiety in the workplace. Any one of these can provide some relief. While they may not completely eliminate your anxiety and stress, you’ll definitely feel more calm.
7 Key Tips
Get Exercise
As little as 30 minutes of cardiovascular exercise gets your blood moving and oxygenates you. But even better, exercise also releases endorphins, nature’s feel-good chemicals. And although your local gym may be closed, there are plenty of alternatives, ranging from going on a brisk walk to doing yoga at home.
Eat Protein
Now more than ever, it’s important to eat a healthy diet. It’s especially important to have protein at every meal because protein provides the building blocks of neurotransmitters that help you feel more calm and cheerful. Also eat lots of whole grains, fresh vegetables, and fruits. Avoid simple carbohydrates (white bread, pasta, pastries) and sugars, which will pick you up but then make you crash.
Get Supplements
A number of wonderful vitamins will help you feel more calm. They’re safe, inexpensive, and have no side effects. These include GABA, l-theanine, inositol, and kava kava. You can quickly order any of these on Amazon.com or most vitamin or health food websites.
Practice Meditation
As little as 10 minutes of meditation, especially early in the morning, will go a long way towards helping you feel calm. Among other benefits, meditation helps calm the mind, by switching your brain from high-beta waves (fight or flight) to delta (deep relaxation). By focusing on your breath, you can more quickly learn to identify thoughts that cause anxiety and dispel them.
Get Connected
As we practice social distancing, it’s more important than ever before to connect with others. Try reaching out to family and friends, and share your feelings: when you feel it, you begin to heal it. There are also plenty of free support groups offering phone meetings, such as Emotions Anonymous.
Challenge Thoughts
It’s said that fear stands for False Evidence Appearing Real, or Future Events Already Ruined.
Practice Mindfulness
Among other tasks, the human mind is designed to identify and provide solutions for danger. But there’s zero benefit to rumination, revisiting the same problems or worries over and over. Try instead focusing on the sound and the feel of your breath, look at clouds or trees, and just being in the moment. Allow your mind to rest.
How Managing Anxiety in the Workplace Helps Improve Productivity
While learning how to manage anxiety is important for work, it’s also important for your regular life too. By taking time to learn these important tips, you can not only feel better every day but also help encourage others to work on their mental health too.
For more information, see this new employee training video: Feel Calm at Work: Tools for Anxiety Video.
Managing Anxiety in the Workplace FAQs
What are workplace triggers for anxiety?
Some causes of work anxiety are dealing with conflict, workplace bullying or discrimination, sexual harassment, meeting stressful deadlines, having a demanding boss, and lack of understanding.
What does anxiety at work look like?
Anxiety attacks can cause you to feel nervous or jittery at work. You may feel restless, fidget a lot, or have trouble sitting still and concentrating.
What to do if my job is affecting my mental health?
Speak to your manager or supervisor to help them put changes into effect that can positively affect the work environment. Chances are you’re not the only one experiencing workplace diversity.