7 Ways to Deal with Anxiety on the Job - Deepstash

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7 Ways to Deal with Anxiety on the Job

https://www.entrepreneur.com/article/335189

entrepreneur.com

7 Ways to Deal with Anxiety on the Job
This story originally appeared on Glassdoor Let's face it: A lot of our go-to stress-management tools -- think: taking a bubble bath, binge watching our favorite Netflix shows, hitting the gym, or drinking a glass of beer or wine -- aren't exactly office-appropriate or possible.

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Distress Breaks

Schedule five minutes for every working hour in which you can take deep breathes, stretch, or even meditate.

To breathe deeply, inhale for five seconds, hold, then exhale for five seconds. You can also use YouTube for guided stretches and meditation.

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View, Smell Or Touch Plants

Add to your desk a fragrant plant and smell it when you feel stressed. Also, feeling their leaves lets you use a different part of your brain, and restores your attention to something natural, instead of lists and demands.

If you can’t have plants, looking out the window at trees or greenery.

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Grab a Healthy Snack

Hunger and dehydration play a huge role in agitating and exacerbating stress. So, if you are angry or dehydrated, grab a glass of water and some healthful snacks you can nosh on at your desk.

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Hang a Nature Poster

Views of nature improve satisfaction, lower stress levels and the need for pain-killing medication, and shorten in hospital patients. A nature poster by your desk can give you similar results and lead to more kindness between co-workers, and better focus.  

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Use Your Lunch Break To Your Advantage

If you can, spend your lunchtime doing more than just eating. That could mean walking, reading a book, or even watching a movie.

The goal is to get away from your desk, preferably out in the fresh air, and focus on something other than your work during your lunch.

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Relaxing Nature Sounds

Use a soundtrack of nature sounds to soothe yourself and help to release your stress

Whatever nature sound you choose, this white noise can lower blood pressure, pulse rate, and cortisol levels, all of which are elevated in highly stressed people.

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Turn Off Your Notifications.

From the buzz of your phone to your computer’s alerts, this constant barrage of notifications can cause stress. Switching off notifications for a few minutes lets you relax and appreciate more important things. 

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Habit-formation apps are aspirational tools

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The 4 tendencies when it comes to habit formation:

  • upholders: disciplined and respond to both internal and external expectations;
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  • questioners: ask why and can keep a habit if they understand the logic reasoning; 
  • rebels: hate being told what to do by others, so it has to be something they want to do.
Depending on your habit-formation tendency, habit-tracking apps may or may not work for you. 

Habit apps use the psychology of habit formation

  • Many rely on a “streak” feature: they track how many consecutive days you’ve completed the habit;
  • Other apps offer accountability features to pressure you into completing your goal; 
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Your workspace matters

Your workspace matters

When you spend hours at your desk every day, even the smallest features of your workspace – such as the position of your monitor or the height of your chair– can greatly affect your productivity an...

Optimal Workspace Lighting

  • The best kind of light you can have in your office is natural light. It helps our bodies maintain our internal "clocks" or circadian rhythms which affects our sleep and energy.
  • Poor lighting, whether it's dim lighting or harsh lighting from overhead fluorescent lights, can cause eye strain, stress, and fatigue.
  • Don't sit with your back to a window unless you can shade it.
  • Don't sit facing a window because that will make reading a monitor difficult.
  • If you use a task lamp at your desk, position it so the bottom of the lampshade is at about the height of your chin when it's on.

Office Plants

  • Indoor plants prevent fatigue during attention-demanding work.
  • Even just having a window view of live greenery can be restorative and keep us focused.
  • A peace lily plant requires little sunlight to survive and you only have to water it when the soil is dried out and is also great for cleaning the air.
  • Cacti and aloe plants are other low-maintenance plants to consider.

Getting an early start

Getting an early start

Plan your morning the night before and stick to your plan. 
If a new task comes in that isn’t 100% urgent, designate a time that you’ll work on it uninterrupted or try to delegate the probl...

Deciding where to work

  • If you know you’re more likely to work from home, invest in comfortable furniture; you feel good it will inspire you to get work done.
  • If you want to join a local co-working space but are intimidated by the price point, ask about smaller memberships to start.

Prioritizing tasks

Don’t let your skepticism about productivity hacks get in the way of finding a technique that suits you and helps you get things done.
If you’re still having a hard time identifying priorities, try working backward by identifying work that’s definitely not a priority. Eliminate those items and assess what’s left.