How to Cope With Anxiety at Work

Don't let anxiety ruin your day

Do you suffer from anxiety? Or has your workplace led to emotional overload? Consider these simple steps to ward off more worry. And remember that in addition to lifestyle changes, anxiety is a treatable medical condition, so don't hesitate to ask for further assessment of your symptoms by a qualified medical or mental health professional.

Instructions

1. Tune in and take a look at your thoughts. What you are thinking will affect how you feel, so try to narrow it down and determine what is causing your anxiety. Challenge beliefs that aren't realistic (I made a mistake, they might as well fire me) and remember to refocus on the positive (I've had lots of good reviews, everyone is entitled to the occasional "oops"). Touch base with a trusted co-worker and ask for feedback as to whether your anxiety is appropriate for the situation. Then put it in perspective. How important is what you are worried about? Will this still be important tomorrow, next week or next year? Remember, work-related stressors don't last forever. And chances are you won't be working in the same position for the rest of your life.

2. Skip the coffee and donuts. Caffeine is an addictive drug that makes anxiety symptoms worse. Too many cups of Joe can lead to rapid heart rate, sweaty palms and low blood sugar (glucose). This will leave you feeling shaky and lightheaded. Sugar also affects glucose levels by causing a rapid spike, then a subsequent drop, leading to moodiness, fatigue and (you guessed it) the desire for more caffeine.

3. Take a breather, literally. Without realizing it, you can be hyperventilating, which will make you feel lightheaded and even panicky. This will create a vicious cycle of anxious symptoms. By learning deep-breathing exercises, you can take a moment to relax, refocus and get back in control.

4. Get up and move. Does your workplace have a health and wellness program? If so, use it. If not, take a walk around the block, or opt for the stairs. The Mayo Clinic recommends exercise as a method for reducing anxious symptoms. While at least 30 minutes per day is optimal, even shorter intervals such as 10 to 15 minutes will positively affect mood. It will also help you sleep better, lend a hand to other chronic health problems such as high blood pressure and diabetes, and assist in weight reduction. All these outcomes will contribute to a less-anxious employee.

5. Talk to your healthcare provider. Anxiety can be a symptom of an underlying medical condition, including hyperthyroidism, mitral valve prolapse (a common and usually benign heart murmur) or asthma. These physical issues contribute to heart palpitations, insomnia and an inability to feel relaxed, making it difficult to be productive at work. Controlling chronic health problems may relieve or reduce your anxiety.

6. Consider counseling if you are still struggling. A mental health professional can help you acquire healthier coping skills as well as give you a safe place to vent about stressors in the workplace. If anxiety interferes with daily functioning, a physician can prescribe medications to assist you.

Tips & Warnings

• If anxiety symptoms are severe or you are experiencing panic attacks, consult a healthcare professional right away. These suggestions are not meant to replace formal treatment efforts.

References

• The Mayo Clinic: Depression and Anxiety
• The Dangers of Caffeine for Anxiety Sufferers
• University of Maryland Medical Center: Anxiety Disorders - Diagnosis and Treatment

Resources

• To learn more about breathing to reduce anxiety, follow these instructions.