Experiencing nervousness at work is a common challenge, and there are several strategies that can help manage these feelings.
Firstly, it’s essential to recognise the physiological reactions associated with anxiety such as increased heart rate or sweating. Rather than trying to suppress these feelings, acknowledge that these physical responses are normal when facing stressful situations and remember they do not indicate actual danger. Instead of perceiving these symptoms as negative, view them as the body’s way of preparing you for action.
It can be useful to become aware of your specific triggers. Notice what situations, tasks or interactions cause you to feel anxious. This awareness can help you anticipate and prepare for those situations, and to identify patterns in your thinking.
When facing an anxiety-provoking situation, focusing on your breath can help ground you in the present. Deep breathing can activate the body’s relaxation response, which counteracts the stress response. By slowing down your breath, you can also interrupt the cycle of negative thoughts that often accompany anxiety. If you are feeling faint, breathing through a straw can help.
Mindfulness can also help you to observe your thoughts and feelings without judgement. By being present in the moment, you are less likely to get swept away by worries about future events or past mistakes. It is helpful to remember that a feeling is just a feeling.
It is important to challenge negative thought patterns. When you notice automatic negative thoughts such as “I’m not good enough,” or “I’m going to fail” ask yourself if there is evidence for those thoughts or if they are just assumptions. You can reframe negative thoughts by identifying your strengths and acknowledging your previous successes. Replace doubting thoughts with positive self-talk.
You can also try setting boundaries by saying no to additional tasks if you feel overwhelmed. It is helpful to remember that you don’t owe anyone an explanation for your decision. It is important to respect your own limitations.
Prioritising self-care can also play a crucial role in managing workplace anxiety. Getting adequate sleep is important as lack of sleep can increase emotional arousal. Other helpful practices include exercise and ensuring you eat well, avoiding caffeine and processed food. Sensory information can also play a role in calming anxiety. For example, listening to music or decluttering your workspace can be beneficial.
It can be helpful to reframe the way you think about work. Anxiety can sometimes be linked to the pressure to perform perfectly and to avoid making mistakes. Try focusing on doing your best and that your contribution has value. You can also take time to focus on what you have done well and acknowledge your progress.
If you find that your anxiety is related to a specific work situation such as public speaking, prepare and practice as much as you can. When facing those situations, focus on your breathing and on the present moment, and remember that you are able to manage this.
It can also be helpful to identify and engage in activities that you find motivating. When you are feeling anxious about a particular situation, consider your ideal outcome, and then focus on the steps you can take to achieve that.
Summary:
Managing workplace anxiety involves a multifaceted approach that includes recognising your physical responses, identifying triggers, focusing on your breath, being mindful, challenging negative thoughts, setting boundaries, prioritising self-care and reframing your perspective on work. It is important to view anxiety as a normal part of life and to develop skills and strategies that enable you to manage it in a healthy and productive way. Remember that your goal is not to eliminate your anxiety entirely, but to manage it so that it does not interfere with your ability to work effectively.
Tags:
Workplace anxiety, stress management, mindfulness, acceptance, breathing techniques, self-care, emotional regulation.