How to Tame Stress-Related Anxiety at Work
Welcome to Mindful Rhythms, the blog that focuses on holistic well-being. I’m Vandana, your guide on this journey. As a life designer and a healer, I’m here to help you discover your true self, empowering you from the inside out by addressing deep-seated emotions.
Today, we’re tackling a topic that affects us all: anxiety at work.
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Have you ever walked into a meeting feeling like your stomach is doing a nervous tap dance routine? Or maybe that looming deadline feels like a monster under your desk, waiting to pounce?
If you work in today’s fast-paced professional world, you’re probably no stranger to stress-related anxiety.
But fear not — this is not an unsolvable problem because there are ways to tame this beast and reclaim your workplace zen.
Let’s face it: anxiety is a common companion in the office. Presentations, deadlines, and that passive-aggressive colleague in marketing can all send our cortisol levels into overdrive. What makes it even more stressful for working moms is that you have to juggle this stress with all the activities that are waiting for you at home.
This constant state of fight-or-flight can zap our productivity and leave us feeling burnt out. It is not easy to compartmentalise your brain and focus only on office work or only on home-related priorities. Each of these is competing at the same time for attention in our mind space.
But before you resign yourself to a life of sweaty palms and heart palpitations, here are some battle-tested strategies to manage your work anxieties and become a stress-slaying superhero.
Gird Yourself for Battle: Prepare, prioritise and perform
Remember the time we had to give speeches in our school? We would prepare endlessly so that we increase our confidence and perform perfectly on that day.
But when we become adults, we get into this false notion that we can wing it — do things without any preparation and still expect a great outcome.
Let me break the news to you — it does not work that way.
You might have heard the phrase — “Prior Preparation Prevents Poor Performance.” Well, in adult life, the biggest key to overcoming anxiety is to spend some time planning and preparing. Here’s where you become a master organiser and champion of to-do lists.
Spend some time the previous night planning your list of tasks and prioritising the ones that you want to focus on for the coming day. Another method is timeboxing — where you set a fixed amount of time in your calendar for a particular task. This makes it easier to accommodate those tasks in your day. Just make sure you are realistic in your deadlines. By following these simple practices, you will be able to chip away at that mountain of work and avoid feeling overwhelmed.
Just like rehearsing for school speeches boosted our confidence, visualizing success as adults is crucial. Reflect on your achievements and imagine navigating challenges smoothly, like acing a presentation or engaging positively with a challenging colleague. This mental rehearsal strengthens your confidence and diminishes anxiety, ensuring you’re prepared to face workplace challenges effectively.
Chill Out From Within: Mind-Body Techniques for Workplace Warriors
So you have done the preparation, and you prioritized what you really need to do. But even then, the day takes unpredictable turns, and suddenly, you feel like you are in the midst of turmoil all over again.
The truth is that things happen and we may not feel in control all the time. What helps in such moments is our inner strength. And how do we cultivate this inner strength?
Breathing — Sometimes, you just need to hit the pause button and take a deep breath. Deep breathing exercises are a quick and effective way to reduce stress in the moment.
Mindfulness meditation can also be a game-changer, helping you cultivate present-moment awareness and let go of worries. What mindfulness teaches you is to observe thoughts without judgement and this really enhances emotional regulation.
And finally don’t forget the power of a good sweat session! Regular exercise is a fantastic way to manage stress and improve your overall well-being.
Regular exercise not only helps in managing stress hormones like cortisol but also promotes endorphin release, improving mood and mental clarity.
Together, these practices form a comprehensive approach to maintaining well-being in a high-pressure work environment, allowing you to navigate daily challenges with increased resilience and focus.
Building Your Office Oasis: Communication and Boundaries Are Key
So once you have spent time planning and taking time to meditate and exercise, are you good to go? I wish I could say yes — but the reality is that these are not enough.
Sometimes, you are overwhelmed not because your time management is poor but because there are too many things on your plate.
Are you feeling like you’re constantly drowning in work emails and requests? Recognizing the limit of what you can handle is key. Learn to say “no” and practise assertive communication to manage your commitments effectively.
It would help if you cultivated a habit of communicating assertively to express your needs and concerns effectively.
Secondly, building a support network is also crucial. Feel free to confide in trusted colleagues or seek help from a therapist. Talking things through can provide valuable perspective and equip you with coping mechanisms.
The Long Game: Building Resilience for a Sustainable Work-Life
All of these suggestions will definitely help you handle short-term situations that lead to anxiety. Still, ultimately, your goal is not just to manage situations but to build up your long-term resilience to create a sustainable level of peace and well-being within you. While mindfulness, breathing, and exercise are great, they also play a role in healthy habits. And here I am talking about the top two habits ( yes, even more than exercise) to enhance your well-being.
The first would be sleep. Prioritising quality sleep is a must. When you’re well-rested, you can think clearer and manage stress more effectively.
Fuel your body with nutritious foods to keep your stress hormones in check, and limit caffeine and alcohol, which can exacerbate anxiety symptoms.
Avoid junk food and stop sacrificing sleep to keep up with the work demands. You will find that when you eat well and sleep well, you will be able to do more in less time.
Finding Work-Life Harmony: Because Weekends Exist for a Reason
Ultimately, work is just one aspect of your life, and you should look to nourish other elements as well if you want to live a balanced life. And let me assure you, even as an entrepreneur- who has built multiple businesses, a balanced life is the key to success.
Disconnecting after work is essential. Set boundaries between your work life and personal life to ensure work anxieties don’t follow you home.
Pursue hobbies you enjoy, whether it’s painting, playing music, or spending time with loved ones. Engaging in activities that bring you joy helps reduce stress and promotes overall well-being. Catch up with friends and do fun activities with family.
And don’t forget the power of a well-deserved vacation! Scheduled breaks are essential for mental well-being. So, take those days off, recharge, and come back to the office feeling refreshed and ready to conquer anything.
When to Make the Call: Recognizing When You Need Help
Sometimes, anxiety can become overwhelming and persistent. If you’re constantly worried, struggling to sleep, or find it difficult to concentrate, it might be time to seek professional help. Therapy can be a powerful tool for managing anxiety disorders, and there’s no shame in seeking it out.
Remember, you’re not alone in this fight. There are hotlines, mental health organisations, and a supportive online community ready to help you on your journey to a calmer, more stress-free work life.
Conclusion
To conclude I would simply say — You are not at the mercy of your work anxieties. By incorporating these strategies into your routine, you can transform your workplace from an anxiety battleground into a zone of productivity and well-being. So, take a deep breath, equip yourself with these tools, and step into your role as a stress-conquering office superstar!
