Navigating Anxiety at Work: Tips for Managing Stress and Staying Productive.

Anxiety can be a natural reaction to life's difficulties. But when it starts interfering with work, it may be time to take stock of how you're managing things and find solutions for making it less overwhelming.

One of the best ways to tackle this is by reframing your situation. For instance, if you're feeling anxious about finishing a project before your boss arrives, ask yourself whether that task is essential for the greater good of your job.

1. Take a Break

Work can be a stressful and draining environment, but it's essential to know how to manage your stress effectively so you can stay on top of tasks. Doing this will lead to increased productivity in the long run and prevent burnout from building up over time.

When you are feeling overwhelmed, it is essential to take a break and decompress. This will give your mind time to reset and get back on track while also reinvigorating your energy so that you can tackle work with new eyes.

Take your break to do something that will brighten your mood and reduce stress, like getting a massage or attending an exercise class. Alternatively, you could spend it learning a new skill or listening to podcasts.

No matter if you choose to unwind or learn something new, having an objective in mind is key. Doing this makes it much simpler to determine what kind of break you require and the outcomes that can be gained from it.

Some people mistakenly assume that taking breaks will reduce productivity, but this is simply not true. Studies show that frequent breaks throughout the day help employees remain alert and improve both physical and mental health.

Dr. Ballard, head of the Psychologically Healthy Workplace Program at the American Psychological Association, recommends taking breaks for your brain to switch from beta waves (a state of high alertness) to alpha waves, which represent deep relaxation and rest. This allows your mind to recharge and rejuvenate itself, according to Dr. Ballard's advice.

When your mind becomes overworked, it's essential to take breaks and think about other tasks at hand. Doing this will not only help recover from fatigue but also encourage creativity.

You can achieve this through conversations with friends or family members, going out for coffee, or doing an activity that makes you feel good and relaxed. Dancing, for example, has been known to improve moods while increasing productivity at work. Although taking breaks may seem challenging when there's so much on your plate, it is essential that you try.

2. Reframe Your Situation

When you are feeling overwhelmed at work, it is essential to take a step back and reframe your thoughts. Doing this will enable you to consider all options instead of just one. For instance, if an email from a colleague causes you distress that appears personal in nature, consider that they could simply be under tremendous strain or something else is going on at the office that needs your attention.

However, practicing this technique can be challenging when you are feeling intense emotions. But it is essential to remember that all feelings are temporary.

If you are feeling anxious or depressed, it is essential to seek professional assistance. This could include seeing a psychiatrist, therapist, or social worker for support.

Cognitive reframing is an excellent technique to use when feeling stressed at work, but it's also applicable in other contexts. By practicing this technique regularly, you can help avoid negative thought patterns such as pessimism that may add to your stress levels.

Prior to practicing cognitive reframing, it is essential to become educated on cognitive distortions and negative explanatory styles that can cause excessive stress. Once you have an understanding of these matters, you can begin using positive explanatory styles and thinking positively about life.

Implementing this strategy may not be easy, but it's essential for your mental wellbeing. Not only does it help you avoid negative thinking patterns, but it may even reverse some of the self-destructive behaviors that caused stress in the first place.

Once you understand these techniques, it will become much simpler for you to manage your stress and stay productive at work. The key is developing a habit of using these strategies regularly so that they become an integrated part of your everyday life.

Reframing your situation is an effective and simple way to reduce workplace stress. To achieve maximum effect, it's important to reframe your stress at the appropriate time and in an effective way.

3. Talk to Your Boss

If you're feeling stressed at work, it is essential to discuss it with your boss. They can offer assistance. On the other hand, if speaking to your boss is difficult or you don't feel confident doing so, seeking professional mental health support could be beneficial.

A therapist can assist in pinpointing the sources of your stress and offering strategies on how to cope. They may also teach you techniques for decompressing and taking care of yourself, which may be especially helpful when stress is causing you to feel overwhelmed at work.

Many people find it challenging to speak up about their mental health at work, particularly if they have a good relationship with their boss. Yet employee health has been linked to productivity levels at work - so your boss may be more inclined to offer support if they know you're experiencing difficulty.

Anisha Patel-Dunn, psychiatrist and chief medical officer at LifeStance Health, advises having this conversation when you feel more relaxed. If possible, she suggests setting up a one-on-one video call so you can explain your situation clearly and seek their opinion.

Another option is to email or call your boss personally, but be honest about your situation and explain what's causing you stress at work. While being completely open with them doesn't need to be necessary, provide them with as much detail as possible.

It's beneficial to write down everything that stresses you out at work, so you can keep track of it and assess how well-handled the problem is. Additionally, list some potential solutions such as flexible working arrangements or training for new tasks to reduce stress levels.

Dr. Mikail recommends discussing the reasons you feel overwhelmed at work, such as family issues or personal health concerns. By explaining your situation to your boss, they will better understand how their expectations impact you and work together on creating a strategy for managing these matters so you can remain healthy and productive at work.

4. Take Care of Yourself

While it can be challenging to escape anxiety at work, there are ways you can help yourself. According to Marla Deibler, licensed clinical psychologist and founder of the Center for Emotional Health of Greater Philadelphia, talking with a mental health professional is your first step in getting help.

Therapists can help you comprehend the source of your anxiety and provide strategies for dealing with it. If necessary, they may suggest medication or other forms of treatment as well.

Another way to manage stress at work is by setting clear boundaries. For instance, don't bring work home with you or check voicemail and email after hours - this will prevent overworking yourself and give yourself permission for time off when needed.

You can also request your supervisor for extra time if a deadline is approaching or you feel under pressure. Doing this can reduce stress levels and make meeting goals simpler, according to Kissen.

Your coworkers can also assist in keeping you motivated when they understand what's causing you stress. They may suggest ways to get more done in less time, such as starting earlier or cutting back on lunch hours.

Consider finding a mentor or coach at work to provide support during difficult times. They are an invaluable source of information and encouragement, plus they may have suggestions for other resources like yoga or meditation classes.

Focus on the positive aspects of your job and be proud of what you accomplish. Staying positive will boost your morale and give you a better sense of who you are as an employee.

Maintain a healthy balance in your life. Make time for leisure activities, family commitments, social events, solitary pursuits and rest.

If work is taking over your life, consider changing jobs. A different position, industry or line of work could help manage stress and anxiety at work.

Maintaining a healthy lifestyle is key in combatting stress. Eating nutritiously, getting plenty of sleep, exercising regularly and limiting caffeine and alcohol consumption are all beneficial. Furthermore, take regular breaks for relaxation techniques like yoga or meditation; they may help relieve tension.