5 Tips for Managing Anxiety at Work

Work can be extremely stressful, especially if you’re prone to anxiety. Different people deal with the
anxiety in various ways, some helpful and some not so much. Take drinking for example. While it’s great
to go out and have a nice social evening sampling the latest new beers, it’s not helpful to get falling-
down drunk every night after work.

It’s important to do things that will improve your situation, not make it worse. When work anxiety
begins to threaten your ability to function on the job, it’s a good idea to talk to a counselor about it.
There are some things you can do to help yourself, too. Here are five tips to consider.

1. Avoid Over-Committing
You want to do a great job, score brownie points, and be a real asset to your employer. Well, that can
generate a lot of anxiety when you take on everything that’s asked of you and more, regardless of your
ability to complete it.

Sure, you can’t choose everything you do. Sometimes you’ll have difficult projects and short deadlines.
What you can do, though, is to turn down optional parts of the job. Don’t volunteer to do a task or meet
a deadline unless you know you can reasonably expect yourself to do it. And if your employer is asking
too much, speak up and let them know.

2. Set Boundaries
Keep work and home as separate from each other as you possibly can. If you can avoid it, don’t bring
home work or check work emails or voicemails after you leave for the day. When your workday ends,
leave the job and forget it about it until the next workday. If this is a struggle, talking to a professional
counselor from BetterHelp may help you develop tools to overcome anxiety.
(https://www.betterhelp.com/online-therapy/)

3. Stay Away from Toxic Coworkers
Avoid negativity whenever you can. Don’t get involved in gossip or petty arguments. If certain coworkers
turn everything into a crisis, just avoid interacting with them whenever possible. It’s great to get to
know the people you work with, but it isn’t necessary to invest your time and patience into relationships
that just bring more stress.

4. Get Ahead of the Game
Getting behind in your work is one of the surest roads to full-blown anxiety. Start projects as early as
possible. Break up large tasks into smaller tasks if you need to, but whatever you do, get ahead when
you have that opportunity. While you’re at it, consider problems that might come up just long enough
to be proactive in preventing them.

5. Improve Your Health

Being healthy can help reduce the negative effects of work stress and decrease anxiety. Take a healthy
lunch to eat at work. Exercise regularly and get enough sleep. Take a walk outside to get some fresh air.
Slow down on the coffee and limit how much alcohol you drink.

Work is such an important part of life. It not only gives you the financial resources you need to live, but
it’s also good for your self-esteem. What you do at work is a part of who you are. If work anxiety is
interfering with that, be smart about how you solve the problem. You’ll not only feel physically better
and more relaxed. You’ll also perform better in your job.

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.