Anxiety is a common experience for many people, and as a mental health professional, it is my belief you can’t get off this earth without it. Whether you're dealing with deadlines, difficult colleagues, or a heavy workload, it's normal to feel anxious at times. However, if anxiety is interfering with your ability to perform your job, it's important to take steps to work through it. Here are some strategies to help you manage anxiety at work:
Identify Triggers: The first step in working through anxiety is to identify what triggers it. Is it a particular task or interaction with a colleague? Once you identify your triggers, you can start to develop strategies to manage your anxiety.
Practice Self-Care: Taking care of yourself is essential when it comes to managing anxiety. This includes getting enough sleep, eating well, and exercising regularly. Taking breaks throughout the day to stretch or take a walk can also be helpful.
Use Breathing Techniques: Deep breathing can be a powerful tool for managing anxiety. When you feel anxious, take a few deep breaths, focusing on filling your lungs and exhaling slowly. This can help calm your body and mind.
Talk to Someone: Talking to a trusted colleague, friend, or therapist about your anxiety can be helpful. They may be able to offer support and advice, or simply provide a listening ear when you need it.
Challenge Negative Thoughts: Anxiety often comes with negative self-talk, such as "I'm not good enough" or "I can't handle this." Challenge these thoughts by reminding yourself of your strengths and accomplishments. Focus on what you can control, rather than worrying about what you can't.
Use Positive Visualization: Visualizing a positive outcome can help reduce anxiety. Picture yourself successfully completing a task or interacting with a difficult colleague in a positive way. This can help you feel more confident and prepared.
Seek Professional Help: If your anxiety is severe or interfering with your ability to work, it may be time to seek professional help. A therapist can provide support and offer strategies to help you manage your anxiety.
Working through anxiety can be challenging, but with the right strategies and support, it's possible to manage your anxiety and perform well at work. By identifying triggers, practicing self-care, using breathing techniques, talking to someone, challenging negative thoughts, using positive visualization, and seeking professional help when necessary, you can overcome anxiety and feel more confident and capable in your work life.