Here are a range of strategies someone can employ when they are wanting to be coping with anxiety at work:
- Setting Boundaries: Learning to say “no” to requests that contribute to overwhelm, especially outside of work hours, can be a vital part of coping with anxiety at work. Not responding to messages immediately can also establish boundaries.
- Environmental Adjustments: Making small changes to your immediate workspace, such as getting rid of clutter, may help in coping with anxiety at work. Where possible, try to avoid interactions with people who tend to be pessimistic or drain your energy.
- Mindfulness and Presence: Practising grounding and focusing techniques can help you stay present in the moment when anxiety arises at work, aiding in coping with anxiety at work.
- Conscious Questioning: When feeling anxious about tasks or deadlines, ask yourself specific questions about your strengths, available resources, information needed, and preparation required. This can help channel your anxiety in a productive way for coping with anxiety at work.
- Supportive Workplace Practices: If you are in a role where heightened anxiety is common, consider establishing supportive practices such as paying attention to your own and colleagues’ emotions, developing shared communication skills, and using lists to manage tasks. Creating a calmer atmosphere can also contribute to coping with anxiety at work.
- Visualising Positive Outcomes: Before facing an anxiety-inducing situation at work, take time to envision the best possible scenario and focus on what you want to accomplish. This can shift your attention towards solutions and help with coping with anxiety at work.
- Developing Assertiveness: Learning and using assertiveness skills can help in dealing with difficult colleagues, unfair workloads, or uncomfortable situations, which is a key aspect of coping with anxiety at work.
- Utilising Support Systems: If available, make use of support networks within your workplace by sharing your feelings with trusted colleagues or seeking help when needed. Offering help to others when you feel stronger can also be a positive way of coping with anxiety at work.
- Gradual Exposure: Identify work-related situations that cause anxiety and create a hierarchy from least to most challenging. Gradually and repeatedly expose yourself to these situations, starting with the least anxiety-provoking, to build confidence over time and improve coping with anxiety at work.
- Identifying Protective Factors: Think about what helps you when your anxiety feels overwhelming at work. This could include specific coping skills, supportive colleagues, or reminders of your strengths. Having these in mind can aid in coping with anxiety at work.
- Cognitive Reappraisal: When experiencing anxious thoughts at work, try to challenge and reframe them. Look for evidence that contradicts your negative assumptions. Labelling your emotions can also be a helpful first step in managing them and coping with anxiety at work.
- Making Workplace Adjustments: Consider if changes to your work environment or processes could help you manage your anxiety. This could involve requesting training, noise-cancelling headphones, or adjustments to your workload, all contributing to coping with anxiety at work.
- Problem Solving: Approach situations that cause anxiety at work as problems to be solved. Identify the issues, brainstorm potential solutions, and take action to implement them. This proactive approach can aid in coping with anxiety at work.
- Observing Anxiety Patterns: Pay attention to the triggers, thoughts, feelings, and behaviours associated with your anxiety at work. Increasing your awareness of these patterns is a first step towards coping with anxiety at work.
- Acceptance: Instead of fighting against feelings of anxiety that arise at work, try to accept their presence without judgment while still focusing on your tasks and values. This involves allowing the feelings to be there without letting them dictate your actions, a key aspect of coping with anxiety at work.
Summary: Coping with anxiety at work
Coping with anxiety at work involves a multifaceted approach that includes setting healthy boundaries, making adjustments to the work environment, practising mindfulness and cognitive techniques, building assertiveness, and utilising available support. Gradual exposure to anxiety-provoking situations and a focus on problem-solving can also be effective strategies. Ultimately, learning to accept anxious feelings while staying engaged with work tasks and values is crucial for long-term well-being and effective coping with anxiety at work.