Work-related anxiety can be a significant challenge, but there are several approaches you can take to reduce its impact.
- Adopt a solution-focused mindset by shifting your attention from the problem to what you would prefer instead. Ask yourself questions like, “What would I like to achieve instead of feeling anxious at work?” or “What small steps have been helpful in the past, even a little bit?”. Noticing when work feels less anxiety-provoking can also provide valuable insights.
- Learn to accept anxious feelings rather than fighting against them. Understand that anxiety is a normal part of life and trying to control or avoid it can sometimes make things worse. Instead of viewing anxiety as an enemy, consider learning to live alongside it while still pursuing what is important to you.
- Practise mindfulness by focusing on the present moment without judgment. Notice your thoughts and feelings as they arise without getting carried away by them. Simple exercises like paying attention to your breath can help ground you in the present.
- Challenge negative thinking patterns and self-talk. Become aware of negative thoughts that contribute to your anxiety and try to replace them with more positive or realistic statements. For instance, if you think “I can’t handle this presentation,” try reframing it to “I’ve prepared for this, and I can do my best”.
- Gradually face situations that trigger your work anxiety. While it can be tempting to avoid these situations, facing them in a step-by-step manner can help you build confidence and reduce fear over time.
- Set healthy boundaries at work. Learn to say “no” to additional tasks when you feel overwhelmed and communicate your limitations respectfully. Prioritising your well-being and not overcommitting yourself is crucial.
- Focus on identifying and addressing the root causes of your work-related stress and anxiety. If your job itself is a source of significant and unmanageable distress, consider exploring options for change or seeking support to address specific issues like bullying or excessive workload.
- Cultivate self-compassion and recognise that experiencing anxiety does not make you abnormal. Treat yourself with the same kindness and understanding you would offer to a friend facing a similar challenge.
- Engage in relaxation techniques to help manage anxiety symptoms. Activities like gentle exercise, spending time in nature, or listening to calming music can help reduce tension.
- Prioritise your overall well-being by ensuring you get enough sleep, eat a balanced diet, and engage in activities you enjoy outside of work. Taking care of your physical and emotional health can build resilience to anxiety.
- Take action instead of getting stuck in cycles of worry. When faced with an anxiety-provoking task, focus on how you can approach it rather than dwelling on whether you can. Taking small steps forward can build momentum and reduce anxiety.
- Question your anxiety consciously by asking yourself specific questions about what it is focusing on, your strengths and resources, upcoming deadlines, and what you need to do to prepare. Writing down your anxieties can help you organise them and take more intentional action.
- Identify and reduce avoidance behaviours that prevent you from engaging fully in your work life. While avoidance might offer short-term relief, it can reinforce anxiety in the long run.
- Shift your focus towards solutions and ideal outcomes rather than dwelling on fears and negative possibilities. Envisioning positive scenarios can help redirect your attention and energy towards constructive actions.
- Accept your feelings without needing to immediately change or suppress them. Acknowledge the presence of anxiety and allow yourself to experience it without judgment.
- Clarify your values and let them guide your actions at work, rather than allowing anxiety to dictate your choices. Connecting with what is truly important to you can provide a sense of purpose and help you move forward despite feeling anxious.
Summary: Work-related anxiety
Reducing work-related anxiety involves a multifaceted approach that includes shifting your mindset, accepting your feelings, practising mindfulness, challenging negative thoughts, gradually facing fears, setting boundaries, addressing root causes, cultivating self-compassion, engaging in relaxation techniques, prioritising well-being, taking action, consciously questioning anxieties, reducing avoidance, focusing on solutions, accepting feelings, and clarifying values.