Two in every five women and one in every five men may suffer from anxiety at some point in their lives. While worry and stress are normal parts of life, they can significantly impact your mental health and quality of life.

Understanding Anxiety

Biological and physiological responses to threats to your safety or external danger are what stress and anxiety are in general. These feelings should fade away once the stressful experience or ‘stressor’ has passed.

An anxiety disorder may be present when these symptoms don’t go away, occur without a specific cause, or make it difficult to cope with daily life. 

Some days our anxiousness motivates us to perform at an Olympic level, leaving no task undone or email unopened, even if it means working till midnight. That’s overwork, a frequent technique for many anxious people to cope with our emotions.

The other days this anxiety creates a background buzz in the form of unwanted thoughts and future concerns causing:

• Forgetfulness 
• Loss of productivity 
• Lack of attention
• Depression 
• Lack of sleep
• Inability to perform tasks
• Effects on family life

Workplace anxiety is one of the various types that exist in many employees. Here are 10 tips that I have learned in my 10 years of work experience while managing my anxiety and observing others dealing with it/

• Talk About It

Although not everyone is comfortable, discussing your concerns with your supervisor or colleague may benefit you. They may provide you with adjustments that will allow you to perform your job more efficiently.

Some people are afraid of appearing weak or unwilling to work, losing out on promotions, or having their concerns recorded on their official record if they tell their boss or HR department about their worries. While these concerns are understandable, it’s essential to know your rights: you cannot be mistreated because of your anxiety.

• Avoid Gossips

Many workplaces have co-workers gossiping and ranting about others. While this may bring short comfort or entertainment, it adds to the body’s strain and stress. When an office is filled with negativity, you can almost feel it floating in the air. It’s an unhealthy approach to deal with work anxiety. Gossiping, insulting someone behind their back, and using them as a scapegoat, are such examples.

Even if it’s tempting to complain to a coworker, think about how you can keep the issue between you and the individual with whom you’re having trouble. Though it may be tough at first, approaching the individual and telling them your situation will help you relax. Tell them you’d like to achieve an agreement and are willing to work with them.

• Make A Sleeping Schedule

When it comes to sleep, work-related stress can worsen the symptoms. Stress can drive you to stay awake at night, and a lack of sleep makes you more prone to stress. Managing your emotions and coping with stress will be much easier if you get enough sleep.

• Make Honest Commitments

You might occasionally commit to deadlines you know you will not be able to meet. It’s often preferable, to be honest upfront rather than regretting later. Although not every deadline is adjustable, being honest upfront and working at a sustainable pace will save you hours of stress. And completing the project ahead of schedule will make you appear much better.

• Stay Connected 

It’s human nature to avoid or break off contact with people who make us feel uneasy, which is no different at work. Perhaps you’ve stopped responding to emails that you don’t know how to respond to. Perhaps you avoid going to the break room after a fight with a coworker or you’re unwilling to meet your boss regarding the assigned work.

The avoidance issue is that it is only a short-term fix. The more you utilize distance to manage conflict, perplexity, or other tough emotions, the worse your work anxiety symptoms will become. Communicate and say out on things that make you feel uncomfortable.

• Avoid Junk

Processed meats, packaged meals, and sugary snacks have all been related to today’s increasing rates of depression, and anxiety.

 Anxiety can be reduced by eating foods high in zinc, magnesium, omega-3 fatty acids, probiotics, and B vitamins. Maintaining a healthy lifestyle with healthy eating habits can bring a major change in your daily life.

• Use Calm Tones

Learning to speak in a calming tone at work can help reduce your and others’ anxiety. It gets easier to manage disagreements and talk about various issues. This gives individuals the impression that they have a say and makes them more willing to listen to what you say. Using problem-solving questions like “What might we each do about this?.”

• Know When To Say “No”

Overcommitting oneself to several initiatives could indicate that you have too much on your plate. First, learn when to say no and how to distribute duties that you don’t need to perform yourself. Let go of your urge to be in charge of everything and accept that you can’t accomplish it all by yourself. It’s fine to seek assistance.

• Meditate

Meditate if you find yourself losing concentration or focus and becoming consumed by worry. Refocus on the current moment by becoming more aware of your surroundings. Try relaxation techniques or any other technique that teaches you to return to the present moment.

• Don’t Rush

Rushing to your desk every morning will make you irritable and increase your stress levels. Slow down your route by leaving 15 minutes earlier each morning. This may also mean that you will avoid the worst of rush hour, resulting in a more comfortable journey.

If Nothing Works!

These tips will help you benefit from dealing with your work and daily life stress. But if you are still having trouble dealing with anxiety at work, you can always take assistance from a therapist. If you think that something is wrong but haven’t seen a doctor yet, now is the time to do so.