Overcoming work anxiety is normally difficult to avoid when you need to work to sustain your livelihood. But it is not impossible. It takes a little bit of fun, imagination, and the willingness to motivate yourself every day to address your anxiety symptoms.
Here are some really useful tips to manage workplace anxiety
Get Enough Sleep
When it comes to sleep, stress at work can cause a vicious cycle. Stress causes you to stay awake at night, and this lack of sleep will leave you vulnerable to more stress. Being well-rested will make you manage your emotions and cope with stress easier. To set yourself up for a better night’s sleep, try the following:
- Decrease stimulation by reading, practicing gentle yoga, or taking a bath.
- Don’t drink coffee after at night
- Eating foods that contain melatonin, tryptophan, and magnesium
- Go to bed early at night
- Repeat positive affirmations
- Take two 15-minute relaxation breaks in the day.
Talk To An Attentive Listener
Talking face-to-face with a balanced and relaxed listener can help to relieve your stress and calm your nervous system. The goal isn’t to have the person to solve your problems, it’s merely an opportunity to offload.
Healthy eating is not about depriving yourself of the foods you love or staying strict regarding what goes into your tummy. It’s about fueling yourself with foods that make you feel nice, boost your energy level, improve your outlook, and stabilize your mood and mental health.
Diet can affect your mood and sense of wellbeing, with packaged meals, sugary snacks, and processed meats all being strongly linked to today’s higher rates of stress, bipolar disorder, depression, and anxiety. Eating an unhealthy diet can even play a role in the development of Alzheimer’s disease, schizophrenia, ADHD, and the risk of suicide.
If you’re experiencing mental health problems then eating well can help you manage symptoms. Specific nutrients, such as monounsaturated fat, carotenoids, folate, protein, calcium, and fiber are known to have mood-boosting qualities, but by eating small and frequent meals you can help your body maintain an even level of blood sugar, stay focused, keep your energy up, and avoid mood swings.
Create A Balanced Schedule
Those who find themselves very stressed at work might be giving too much attention to what’s going on at their workplace. There’s nothing wrong with trying hard and being ambitious, try to remember that the purpose of work is to live a great and healthy life.
If you can learn to change your priorities and understand that work is not your only priority, you may find that your workplace anxiety will gradually start decreasing. Analyze your schedule, responsibilities, and daily tasks and try to find some kind of healthy balance. Make sure to manage some time for family life, social activities, solitary pursuits, daily duties, and downtime.
Leave Earlier In The Morning
Frantically rushing to your desk every morning will make you feel flustered and increase your stress level. Try to leave 15 minutes earlier each morning, and travel with peace. Leaving a little earlier will let you start your day with a relaxed body and mind.
Break Projects Up And Prioritize
If a large project seems overwhelming, break it up into small chunks and create a step-by-step plan. Focus on the most important and manageable tasks first, and before you know it there will be light at the end of the tunnel. Try to complete the most unpleasant of tasks first so that the rest of the project seems more enjoyable.
Improve Your Emotional Intelligence
Emotional intelligence is as important as intellectual ability, if not more so. It has four major components: self-management, social-awareness, self-awareness, and relationship management. Take steps to improve these components, such as looking for ways to inspire, influence, and connect with others in your workplace. It can help distress in your work environment. Understanding your own emotions and the impact they have will also help the situation. Laugh more, resolve conflict quickly.
Break Bad Habits
Workplace anxiety can be the result of some of your own undoing’s, such as always requiring perfection, working in a messy environment, and trying to control the uncontrollable. These habits can make an impact on your overall anxiety levels. Keep this in mind that nothing is ever going to be perfect, and that it doesn’t have to be. Keep your desk clear and file work straight away. Find the good in your work instead of the bad, and accept the aspects that are out of your control.
Find The ‘Off’ Button
Carrying your work with can be extremely exhausting, so be sure to hit the “off” switch now and again. Turn your mobile phone off between 7 pm and 7 am, and check your emails at lunch. Take your sandwich away from your working desk and focus on simply eating or chatting with friends.
Exercise is very important for maintaining mental fitness and is best to reduce stress and anxiety. Physical activity produces endorphins that help promote sleep and act as natural mood-boosters, which in turn reduces stress. A walk or other physical activity can deliver several hours of relief from anxiety, try to do moderate exercise three hours a week.