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7 Ways to Deal with Anxiety on the Job
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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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.
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.
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.
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.
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.
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
They're less about distilling your life into a series of data points and more about becoming your ideal self: If you use their app, you too can become a person who practices good habits. You can be...
The 4 tendencies when it comes to habit formation:
- upholders: disciplined and respond to both internal and external expectations;
- obligers :can’t keep commitments to themselves but respond to expectations from others;
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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;
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Figure out your morning flow
Starting your day on a high note sets the tone for the rest of your day (or even week).
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Take regular breaks
Not looking away from the computer doesn’t translate into productivity. A good way to boost your motivation throughout the day is to take small exercise breaks.
You can do anything from stretches to treadmill runs, just to get your blood flowing and boost your brain function by moving your body. It also sets the tone for a more energetic afternoon.
Write it all down
Mapping your goals in a visual way is key, as seeing them makes them more real. You’re more likely to follow through on your ideas if you pen them.
Write down your top priorities and designate ways and blocks of time to tackle them. Also minimize distractions (i.e., social media notifications, alarms, news alerts, etc.) to get these things done.
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Research on communication
Research found that only 7 percent of communication comes from the words you use; the rest of what you communicate comes from your voice and tone (38 percent) and your body language (55 percent).
Connecting with people
Embrace small talk
Small talk might not be that meaningful, but it does have a few benefits: it can make you happier and it can boost the brain’s executive functions responsible for everything from attention and focus to time management to organization.
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