How To Get Rid Of Anxiety At Work

When working, the last thing we want to experience is anxiety. Spending all day trying to figure out how to get rid of anxiety at work is even worse. Unnecessary and overwhelming worry can make life unbearable, no matter what. Unfortunately, it creeps its way in at the most unsuspecting times. If you are struggling with anxiety at work, there are many things you can do to manage this so that your productivity isn't negatively affected.

It can be challenging to apply a change, especially when we are set in a certain way of thinking. If your anxiety is taking over your workday, though, it is probably time to do something about it. The good news is that, typically, work anxiety comes from simple, easily fixable things. You can implement many things into your schedule and make a difference at the end of the day. Follow the tips below to learn how to eliminate anxiety at work.

Get enough sleep

If you aren't getting enough sleep, the lack of energy that results will leave you feeling drained and unmotivated. Adults need between seven and nine hours of sleep every night. Unfortunately, few of us prioritize rest.

If you are in this predicament, consider planning your week. Every Sunday, write a list of everything that you need to do in the coming days. If you need to grocery shop, prepare your list for that, too. Once you’re armed with your list, you can delegate it to specific days of the week. If your schedule doesn't allow you to plan over multiple days, pick a particular weekend day to complete all your errands and chores.

Sleep should be your priority when learning to eliminate anxiety at work. You need ample sleep to function correctly and have the energy to complete your demands.

Add some structure to your day

A dysfunctional schedule at work might be contributing to your workday anxiety. If you stress over missed deadlines or finding time to schedule meetings, you may benefit from having a more structured schedule.

Create a timeline as soon as you find out the deadline for the project you are working on. A timeline consists of multiple milestones you must complete before you reach the finish line. Once you have your timeline on paper, break the project into portions. For each group of milestones, set a goal date by which you will need to complete them. This will help keep you on track, and the short-term goals will motivate you to complete the job on time.

If you miss a milestone goal date and know you are too far off track, you can request an extension much sooner than the last minute. This will eliminate scrambling at the last minute to get things done and be a crucial part of learning how to eliminate stress at work.

Consider setting alarms on your calendar or phone if you are late to meetings. If you set the alarm to alert you fifteen minutes before the meeting starts, you can find a stopping point for the project you are working on. This will leave time for you to get to the meeting, and you might even manage to arrive a few minutes early.

Skip the coffee

If you are learning how to get rid of anxiety, getting rid of caffeine may be your first order of business. That morning cup of coffee might seem like it revitalizes you and gives you the boost needed to start the day. The science behind caffeine consumption, though, tells a different story.

The surge of caffeine that you get from just one cup is definitely enough to jumpstart you. The problem with this is the crash you feel afterward. Halfway through the workday, you are likely to start dragging, which can negatively impact your productivity, causing issues in your work and how you do it.

Studies show caffeine consumption makes anxiety worse. Caffeine is a stimulant, and when you consume it, your fight-or-flight response is engaged, causing adrenaline to rush through your body. This can trigger anxiety and stress in many adults.

If you are an avid coffee drinker and have been for years, quitting cold turkey could cause short-term deficits. If you want to eliminate this habit but avoid the harsh withdrawal you might experience, consider tapering off slowly, switching to half-caffeinated and then decaffeinated drinks.

Focus on your body

Exercise and sleep tend to fall under the same umbrella. We know that exercise is essential, but when you are having a panic attack about a presentation you have to give tomorrow, insufficient energy can trigger an anxious response.

If you are feeling restless at work due to an excess amount of energy, exercising can help. Not only is this healthy for the body, but it is also healthy for the mind. It has been proven to reduce stress when you get at least thirty minutes of exercise a day. Exercise releases serotonin, a happy chemical, to the brain. This is especially helpful when the stress or anxiety you feel is causing you to be restless or have trouble concentrating on your work.

The exercise you do doesn't have to be intense. If you are the type of person that enjoys a hard-hitting cardio routine, feel free to have at it. However, a stroll around the neighborhood for a couple of blocks can do the trick if you prefer. Being outside may also help reduce stress and anxiety in some, so getting your exercise outdoors is a great option.

Exercise can also have a more upbeat tone to it. Swimming, roller skating, dancing, and bowling are examples of exercise with a fun twist. Anything that gets your heart pumping is helping your brain, too.

Put the cell phone away

Our phones are a constant distraction, making it challenging to remain focused on the project. Many jobs ban phones for this reason. Even if yours doesn't, consider making work a no-phone zone.

If your cell phone distracts you from your job duties, consider putting it away during work hours. Give your friends and family a business number to reach you for emergencies and let them know you are unavailable while you are at work. Do not disturb is also a good option.

Commit to only checking your phone on your breaks or at lunch to help eliminate distractions and keep you on track for the work you are completing. If you have trouble avoiding the urge, reward yourself for sticking to your boundaries. For example, three or four hours of productive work without distraction earns you some social media time on your phone. This might seem silly, but it can help reduce anxiety at work and increase positive feelings.

Having less screen time has also been shown to reduce anxiety. Like caffeine, the things that happen on our phone act as a stimulant. Receiving "likes" on social media or even receiving a text message triggers stimulating brain responses. These responses can trigger anxiety, so it is best to keep cell phone use minimum, especially when clocked in.

Try meditation

You don't have to be a Buddhist, a spiritual person, or a particular gender/size to try meditation. The only thing you have to be is open-minded! Meditation is a practice that helps you quiet the worries in your mind and go to 'no thought.' It has been scientifically proven to reduce stress, anxiety, and worry. If you are experiencing anxiety at work, practice meditation for a couple of minutes a day. You can use guided ones found on YouTube or just sit quietly during deep breathing. You will be amazed at how quickly focusing on mindfulness can boost your overall wellness.

When to seek professional help

If the severity of your anxiety seems too much to deal with alone, it may be time to get help. A trained counselor or therapist can be an invaluable tool for you on your mission to learn how to eliminate anxiety at work.

If you work a full-time job, you might think you don’t have time for therapy sessions. With online therapy, you can attend sessions from anywhere you have an internet connection, whether at home, in the office, or on a business trip. You’re matched with a qualified, vetted counselor when you sign up, so you don’t have to worry about being on a waiting list. Research shows that online treatment is just as effective as in-person therapy, too. If you’re ready to take the next step, sign up with Regain to get started.

Takeaway

Work stress and anxiety can significantly impact your life at home and on the job. If you need help overcoming anxiety at work, online therapy can help.