How to manage anxiety at work effectively
By Golden Recovery | Updated August 3rd, 2021
Including professional and free resources.
Over 4 million Americans deal with anxiety. That means millions of people are trying to manage their anxiety while at work.
We'll cover where anxiety in meetings, presenting, anxious work environments, and how to effectively manage it.
Remember that yes there are quick solutions I provide below, but overall this is a journey.
I am by no means a medical professional, I'm merely relaying my experiences. If you need immediate medical attention please seek a doctor.
Toxic work environments are the number 1 contributor to workplace anxiety.
This can manifest in hundreds of different ways: bad managements, lazy coworkers, low pay, heavy hours, rude customers, stressful jobs, the list goes on and on.
But what can you do to manage the anxiety that comes with that? You can't just leave, right? You have deal with anxiety at work. How?
When you get home, be home. Get into the moment of being with your loved-ones or your place of relaxation. Create those work-life boundaries for yourself.
Exercise, eat great food, write in a journal, watch something funny on YouTube, talk to somebody. If you have coworkers to confide in, then vent!
Online Therapy has therapists you can simply text any time of day. There's even a 20% discount available right now.
This will help create a more positive experience for yourself. It will also help keep you away from rumors or toxic situations.
What you can try to do is calm your anxiety before this starts.
Panic Away has a 21/7 technique that they've taught to a lot of people in your shoes, including me.
It's got a high success rate and I highly recommend it. Also, there's a free audio on that link that you can use quickly for rapid relief.
One of the most common times people feel anxious at work (after getting called in to see the boss) is at meetings where you are expected to speak up in front of many others.
Let me give you a few quick tips on how best to approach those meetings:
Generally these type of work meetings involve a group of people sitting around taking it in turns to speak. Most people anxious about speaking in public dread their turn and hope some divine intervention will save them from having to speak at all.
To get around this try the opposite approach. Pretend to yourself and the group that you are actually dying to speak. Before you enter the room, say to yourself:
“I’m going to speak at any reasonable opportunity that presents itself”
I know this sounds counter-productive or impossible for you to do. You might even be an introvert.
The problem is you're the problem come to you. It might be worth confronting this issue.
Beforehand strike up conversations with your coworkers. This will help get the juices flowing, and open you up to your colleagues.
If you sit there in silence you will only get in your own head even more.
If you have a short presentation to make and you don’t like the idea of having to do it in one go, break it up by asking those present questions during your talk.
This puts the focus back on the group and can help you feel less under pressure.
Make sure you go first! This is a challenge, but the more time you give yourself to sit there getting in your head the more anxious you will be.
Come across as really interested and engaged. Give the impression to the room that you want to speak and to be heard.
Speaking up works because the anxiety only gets worse if you sit there in total silence waiting to be called upon. Don’t wait for them to call you -speak out.
If you take the above advice on board and it does come to your turn to speak, you won’t feel the same level of pressure because everyone in the room is already used to your voice and you don’t feel the pressure of hearing your voice for the first time in the room.
Instead of holding back and resisting the opportunity to speak in public, you chase after it! You might think:
“fine but how can I try this out before my next meeting?”
The best way I know of is to join a Toastmaster group in your area (google it) and get started there right away.
If there is no toastmaster group locally find a public meeting or volunteer for something like a research group where you all discuss a topic together.
There are lots of places to practice.
Dive in, speak up.
Try the Panic Away 21/7 technique mentioned earlier. This will help at least calm your nerves in the moment.
4) Feeling Detached From Your Team
This symptom of workplace anxiety alters the way you experience yourself and the way you see yourself at work. It makes you feel like everything around you is impenetrable.
When I was experiencing this the best thing I could do was talk about it. In the long run, trust me, it helps.
I know that scheduling therapy is a pain in the ass. The quickest resource I've found is Online Therapy.
They offer a full therapeutical toolbox that includes a 24/7 personal therapist via phone or online, activity plans, worksheets, journal, live chat, yoga, and more.
Usually people experiencing anxiety feel a "loop." Essentially the more you experience anxiety, the more your anxiety increases, causing more anxiety.
It seems like a never ending cycle for some. However, the Panic Loop can be treated, see more on my Panic Loop post about the loop.
Understanding anxiety is the first step towards controlling the effect that it has on your life, so do your best to learn everything you can about how it can affect you.
As I mentioned previously, Panic Away has a free audio you can grab real quick for rapid relief. the most helpful technique I've ran into is that 21/7 technique I mentioned.
It's built specifically to stop a panic attack in it's beginning stages. It's helped thousands of people, including myself.
Also, if you need somebody for talking purposes please feel free to use the message box and reach out. I will get back to you as soon as I possibly can!