Feel Anxious At Work? Here’s How To Overcome Work Anxiety?

Last Update on April 1, 2022 : Published on April 3, 2022
How To Overcome Work Anxiety

According to statistics almost 60% of the working class claims to have experienced mild to high work anxiety. Anxiety at work might seem common but in no way should work anxiety be accepted as a general phenomenon.

If you identify as a person who has (in the past) or is experiencing anxiety at work, it’s time you learn how to manage work stress and anxiety. We spend most of our lives working and being anxious at work everyday (9 to 5) for so many years can cause a lot of harm to your mental and physical health.

Since so many people have claimed to have experienced work anxiety, it’s becoming even more important for all of us to learn how to deal with stress and anxiety at work.

To help you with that, here’s how to cope and overcome work anxiety;

Tips To Manage Stress And Anxiety At Work

1. Take a break

Let’s begin with talking about taking a break. In today’s day and age we all have high aspirations and goals for ourselves. To fulfill all of them we tend to overburden ourselves with work and pressure fuels the work anxiety that you have been having. So, don’t forget to take a break in between your working hours.

2. Know your fellow employees

It’s good to share a healthy relationship with people you work with. It makes you feel just like the other fish in the pond, you won’t feel out of place. When you are comfortable with the surroundings and the people around you, your anxiety at work is sure to reduce. It’s obvious you can’t be friends with each employee but atleast know each one’s name.

Also read: How To Create A Mentally Healthy Workplace?

3. Avoid triangles

When you are in a workplace setting make sure you always have a one on one interaction with people. Having a mediator in between can knowing or unknowingly distraught the meaning of your message. This will only create more confusion which will increase your work anxiety. So, to manage your work anxiety try to avoid any kind of triangles.

4. Honest deadlines

No one knows your strengths, weaknesses and abilities more than you do. Try to set honest deadlines for yourself so that you are never overloaded with work. Know your pace and set your schedule for the day likewise.

5. Use calming language

A neutral/calming language is like a double edged sword. It cuts your work anxiety and the anxiety of the one you are talking to as well. Try beginning your sentences with “in my understanding…” and you can try to end with “What do you say?”

6. Ask for help

There are so many things that you might not know while working and that will send an unsettling feeling and increase your work anxiety. Whenever you feel stuck or are unable to find a solution to a work related problem, don’t shy away from asking for help from your fellow employees/friends.

7. Avoid caffeine/alcohol/drug use at work

If you experience work anxiety quite often, your senses are already on a high. You don’t need to increase them even further by consuming caffeine/alcohol/drugs. Instead you can have a decaf or camomile or anything that reduces your work anxiety.

Also read: 25 Best Herbal Teas For Stress, Anxiety, Sleep and More For You to Sip On

8. Practice Progressive Muscle Relaxation

You can store work anxiety in various parts of your body. Those anxiety filled muscles tend to increase the work stress and anxiety that you are feeling. Take some time off from work, do some stretching, diaphramic breathing. Etc.

Learn how to practice progressive muscle relaxation to overcome work anxiety: A Step-By-Step Guide For Beginners On How To Do Progressive Muscle Relaxation

9. Trust and forgive yourself

You have to learn to trust yourself. You know what you are doing, if not you wouldn’t have been employed in the first place. Also, learn to forgive yourself for the mistake you might have made, you’re human and it’s okay. Don’t try to be perfect. Trust yourself and be honest with your work.

10. Seek professional help

If nothing seems to work and your work anxiety begins to cause trouble in concentrating on the tasks assigned, talk to a professional right away.  A professional will guide you through your work anxiety and help you get better.

Book Your Appointment Here

That’s All Folks!

I hope these tips will help you manage anxiety at work. Next time work anxiety begins to trouble you, use these tricks to keep work anxiety at bay. I hope now you know how to overcome work anxiety. Do share this blog with your fellow employees so that they can learn how to cope with work anxiety as well.

Thanks for reading.

Take care and stay safe.

About The Author

Kirti Bhati

I am an English literature (major) and psychology (minor) graduate from St. Bede’s College, Shimla. Postgraduate in Clinical psychology from IIS University, Jaipur. She has published a Research paper on Music therapy in the military population and Workplace stress in a national seminar conducted by Fortis hospital (gurugram) and international seminar conducted by St. Bede’s College, Shimla, Respectively. Authored a dissertation work on ‘effect of social media addiction on the mental and physical well-being in adolescents’ Currently working at calm sage as a writer.

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