{"id":27306,"date":"2016-03-31T13:45:00","date_gmt":"2016-03-31T17:45:00","guid":{"rendered":"http:\/\/hhoupgrade.wpengine.com\/?p=27306"},"modified":"2025-01-29T21:11:01","modified_gmt":"2025-01-30T02:11:01","slug":"workplace-anxiety","status":"publish","type":"post","link":"https:\/\/healthyhempoil.com\/workplace-anxiety\/","title":{"rendered":"How to Cope with Workplace Anxiety: The Ultimate Guide"},"content":{"rendered":"<p><span style=\"font-weight: 400\">While some stress and pressure at work can be a natural part of daily life, persistent workplace anxiety can be both debilitating and disruptive. Workplace anxiety can be rooted in a number of things from stresses outside of work that make you feel unable to function to pressure within your industry and from your employers and peers. <\/span><\/p>\n<h2><b>Know Yourself: Behavior Patterns Triggered by Workplace Anxiety<\/b><\/h2>\n<p><span style=\"font-weight: 400\">If you feel that confronting workplace problems head on, meeting deadlines and maintaining personal relationships are becoming overwhelming tasks, it is worth considering whether you suffer from workplace anxiety. The impact can go beyond just your productivity and work output. It can also affect your ability to participate in meetings, social events, travel and public speaking engagements. <\/span><\/p>\n<p><span style=\"font-weight: 400\">There are a number of behavioral patterns triggered by workplace anxiety that you should take note of: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Actively avoiding interactions with coworkers in both social and professional situations<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Increased irritability and aggression towards others, including developing a short temper<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Inability to focus on single tasks <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Decreased tolerance for problem-solving and facing new challenges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Feeling overwhelmed by everyday tasks that were once easy to handle<\/span><\/li>\n<\/ul>\n<h2><b>Workplace Anxiety Does Not Have to Isolate You<\/b><\/h2>\n<p><span style=\"font-weight: 400\">It\u2019s important to know that you are not alone. According to the<\/span><a href=\"https:\/\/adaa.org\/workplace-stress-anxiety-disorders-survey\" target=\"_blank\" rel=\"noopener noreferrer\"> <span style=\"font-weight: 400\">Anxiety and Depression Association of America<\/span><\/a><span style=\"font-weight: 400\">, \u201c72% of people who have daily stress and anxiety say it interferes with their lives\u2026.\u201d While there are pharmaceutical interventions available, there are many natural, <\/span><span style=\"font-weight: 400\">ways to potentially help with feelings of anxiety<\/span><span style=\"font-weight: 400\"> that you can put into practice immediately.<\/span><\/p>\n<h2><b>How to Manage Anxiety and Stress at Work<\/b><\/h2>\n<h3><strong><em>1. Practice Mindful Compassion<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">When you suffer from feelings of anxiety, you tend to spiral into negative thoughts and criticisms about yourself, which can be very difficult to overcome. Practicing mindfulness involves taking note of the negative thoughts and criticisms that you have about yourself. Consider whether you would have those same criticisms for someone you cared about. It\u2019s important to train our brains to treat ourselves with compassion, especially when we have a proclivity for anxious thoughts.<\/span><\/p>\n<h3><strong><em>2. Breathe<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Possibly the oldest and most under-rated tip for managing feelings of anxiety and stress is simply to breathe. On a biological level, deep breathing forces your body to calm down, and concentrating your mind on your breaths can help to refocus your energies away from negative thoughts and scenarios. Even Harvard agrees &#8211; <\/span><a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/relaxation-techniques-breath-control-helps-quell-errant-stress-response\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400\">breath control helps quell errant stress<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<h3><strong><em>3. Accept Your Brain\u2019s Ability to Trick you<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">The brain is an incredibly powerful tool, and it\u2019s important to remember this when your own brain seems to turn against you. Accepting that your mind can create extremely negative scenarios when you suffer from feelings of anxiety can help to extract you from those feelings and patterns. If you can see what your brain is up to objectively, you can reassure yourself that this, too, shall pass.<\/span><\/p>\n<h3><strong><em>4. Talk to a Trusted Colleague<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Many people feel that there is stigma around mental health in the workplace and that they cannot speak openly about how workplace anxiety and stress affect them. However, studies show that the overwhelming majority have suffered from workplace anxiety and stress at some point. Talking to a colleague that you trust can help you share the load and express your feelings to someone who understands the environment you are both working in. It also means that they can watch for the signs of anxiety and help to refocus you when you reach out to them.<\/span><\/p>\n<h3><strong><em>5. Learn to Say No<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">As an employee, you may often feel obligated to say yes to any new project or task that is handed to you. However, it\u2019s incredibly important to know your limits and to only take on as much work as you can realistically handle and complete to a high standard. Saying no isn\u2019t rejecting work or shirking responsibility; it\u2019s accepting that you have high expectations for the work you\u2019re already doing, and it\u2019s holding yourself accountable to the people you\u2019re already completing work for. Learning to say no at work can not only improve your career, but it <\/span><a href=\"https:\/\/www.forbes.com\/sites\/raquelbaldelomar\/2016\/02\/04\/why-saying-no-at-work-can-further-your-career-and-improve-your-health\/#1b0487ea6d90#120ae022206e\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400\">can genuinely improve your health<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<h3><strong><em>6. Prepare &amp; Stay Organized<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">One of the most common stressors that can trigger workplace anxiety is the feeling that you simply have too much work and not enough time to do it in. A great way to prevent this is to make sure you are constantly over-prepared and that all or your organization and planning includes space for redundancies. Always significantly over-estimate how much time and energy any given project will take so that you can give yourself space to breathe between deadlines.<\/span><\/p>\n<h3><strong><em>7. Avoid Naysayers<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">While camaraderie and friendship between coworkers is vital to a healthy work life, it\u2019s also important to consider whether these are valuable, positive relationships or whether you are engaging in toxic behaviors. If the majority of your conversation with coworkers centers around gossip or negativity, it\u2019s worth considering cutting down or at least limiting your time spent with negative individuals.<\/span><\/p>\n<h3><strong><em>8. Be Proud<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Your anxiety has the ability to demoralize and undermine your accomplishments. A powerful way to combat this is to create and keep updated a list of your accomplishments. No matter how small, keep track, and when you feel overwhelmed, use this list to remind you of what you\u2019ve already done and what you should be proud of. It\u2019s a powerful tool that can logically undercut negative thought patterns.<\/span><\/p>\n<h3><strong><em>9. Compartmentalize<\/em><\/strong><\/h3>\n<p><span style=\"font-weight: 400\">When you\u2019re at work, you think about work &#8211; but as soon as you leave the office, you must leave it behind. When your work life spills into your mental headspace outside of work, it\u2019s important to rebalance and compartmentalize these elements of your life. The work will still be there tomorrow. While you\u2019re at home, relax and spend time with the people you care about. This time is vital for your mental health and stress levels.<\/span><\/p>\n<h2><b>How Employers Can Help Reduce Anxiety and Stress in the Workplace<\/b><\/h2>\n<p><span style=\"font-weight: 400\">With such high numbers of employees feeling anxious and stressed about work, it is important to note the role of employers in helping to manage anxiety and stress. It\u2019s not just good for your team\u2019s health and happiness; it\u2019s also <\/span><a href=\"https:\/\/www.inc.com\/will-yakowicz\/4-ways-manage-stress-increase-productivity.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400\">vital to your company\u2019s productivity<\/span><\/a><span style=\"font-weight: 400\">. <\/span><\/p>\n<p><span style=\"font-weight: 400\">There are some simple and immediate ways to help your employees: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Keep lines of communication open &#8211; make sure that your employees can talk to you openly and can trust you to act on their issues.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Schedule in regular one-on-one meetings and actively ask about stress and anxiety.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Foster a culture that values collaboration over competitiveness.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">When you see the signs, ask. Always follow up with employees who seem to be suffering.<\/span><\/li>\n<\/ul>\n<h2><b>Taking Back Control<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Workplace anxiety can be overwhelming and can seep into every aspect of your life. However, you can arm yourself with the tools to not only cope with workplace anxiety but also manage it effectively and minimize its impact. As an employer, you can help guide your employees and create a stress-free, open environment to get the best out of those who work for you by fostering clear lines of communication and practicing compassion. <\/span><\/p>\n<p><span style=\"font-weight: 400\">By talking to those you trust, practicing breathing and mindfulness techniques, and preparing, organizing and controlling your workload, you can empower yourself and take steps towards being more productive, healthy and happy at work. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Do you suffer from anxiety or stress in the workplace? Have you used mindfulness or any of these tips to help manage your anxiety levels? Let us know what has worked for you in the comments.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>While some stress and pressure at work can be a natural part of daily life, persistent workplace anxiety can be both debilitating and disruptive. Workplace anxiety can be rooted in a number of things from stresses outside of work that make you feel unable to function to pressure within your industry and from your employers [&#8230;]\n","protected":false},"author":60581,"featured_media":27313,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[168],"tags":[6407],"class_list":["post-27306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety","tag-how-tos"],"acf":[],"_links":{"self":[{"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/posts\/27306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/users\/60581"}],"replies":[{"embeddable":true,"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/comments?post=27306"}],"version-history":[{"count":0,"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/posts\/27306\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/media\/27313"}],"wp:attachment":[{"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/media?parent=27306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/categories?post=27306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthyhempoil.com\/wp-json\/wp\/v2\/tags?post=27306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}