Almost 9 out of every 10 American adults report struggling with stress at work.
Let that sink in. Nearly 90 percent of workers get anxious “at work”—whether that’s a physical workplace, a Zoom meeting, or part of the gig economy. Clearly, we’re talking about a major, growing issue.
Anxiety at work can manifest in many diverse ways. You might have difficulty with deadlines or strife with co-workers. Other signs include taking more and more days off, worrying about work even when you’re not there, and diminished performance of your duties. Fortunately, there are several options for anyone in this situation. Let’s explore five of them now.
5 Ways to Cope With Anxiety at Work
1. Identify the Underlying Source
On the surface, it may seem obvious. You feel anxious at work. End of story. Well, not so fast. You see, it could be workplace anxiety or anxiety at work. Monitor yourself to track how you feel when you’re not at work. If the anxiety wanes during your time off, it’s probably workplace anxiety. If you feel anxious seven days a week, you might be bringing your anxiety to work. Differentiating between the two is essential for getting the help you need.
2. Avoid Office Gossip and Drama
No one likes to think of themselves as liking or starting drama, but it happens. In a work situation, however, this dynamic has the strong potential to increase anxiety. Thus, it is important to consciously contribute to healthy communication with your co-workers. Learn and practice neutral language to keep interactions calm and productive.
3. Recognize and Respect Your Work Limits
Put in the time and effort to identify your personal limits. From there, talk with your supervisor about taking steps to respect those limits while still performing your expected work tasks. Possible adjustments might include:
- Creating a schedule of staggered deadlines
- Playing music that relaxes you
- Making sure you actually take your lunch break and, ideally, take time away from the workplace
- Using your days off strategically to avoid burning out
4. Cultivate Calming and Coping Techniques
Running parallel to suggestion #3 above, it can be immensely helpful to have a toolbox of tactics to help you throughout the day. You’ll need techniques that work quickly but with minimal fuss or notice, e.g.:
- Stepping outside for a break
- Breathing exercises
- Watching a funny video
- Take a walk—even if it’s just around the office or your apartment
- Practice grounding exercises
Grounding connects you to your surroundings. Something as simple as holding a cold or hot cup of liquid could be enough to ease your mind and calm your spirit.
5. Ask For Help
If you’ve been diagnosed with an anxiety disorder, thanks to the Americans with Disabilities Act (ADA) of 1990, you have the right to ask for some accommodations. Talk to your supervisor about the options available to you. In addition, you can confide in a trusted co-worker. Let them know what you struggle with and ask for support. Such support can make a world of difference on the job.
Anxiety is a Diagnosable Mental Health Problem
Everyone experiences stress in their life. It’s inevitable, normal, and can be helpful in some ways. Anxiety, however, is a sign of the most common mental health disorder on the planet. Hence, you will likely need more than self-help. Talking with an experienced therapist is a proven path to cope with anxiety—including at the workplace.
If you find yourself struggling on the job and/or worrying about work, even on your days off, let’s talk. There are proven methods to help you discern the cause and discover the solution. We can work together to get you on the path toward recovery.
Begin Working With An Anxiety Therapist in Columbus, OH
You deserve to enjoy what you do for a living. Our team of caring therapists can help you navigate career stress and cope with future anxiety related to work. We would be happy to offer support from our Columbus, OH-based practice. You can start your therapy journey by following these simple steps:
- Get in touch with Blue Boat Counseling.
- Get connected with a caring therapist you can trust.
- Start improving your mental health!
Other Services Offered with Blue Boat Counseling
Anxiety therapy isn’t the only service our team of therapists offers. Blue Boat Counseling is happy to offer a variety of mental health services in support of your mental health. We are happy to offer mental health services including depression therapy, couples therapy, teen and family therapy, and veteran therapy. We also offer online therapy and in-person services as well. Learn more by visiting our blog today.