Be careful to not overwhelm yourself. Setting realistic expectations for yourself is key to not only building positive momentum but also preserving your well-being.

Set Micro-Goals

Consider making requests that’ll help you in the long term, like soliciting questions ahead of a presentation or asking your boss not to send you late-night emails unless it’s absolutely urgent.Also, know your rights when it comes to managing your mental health (a flex schedule, additional time for assignments, and more frequent breaks).

Ask for What You Need

While you can’t control most of your environment, make it a point to change what you can.Get enough sleep, avoid too much caffeine, work by a window with natural light, and control noise in your workspace with headphones.

Invest In Your Well-being

Be aware of the situations that spike your anxiety (getting feedback, writing important emails, being put on the spot, or starting the day with a messy desk).When you know what makes you the most uneasy, you can better anticipate challenges and create a plan to deal with triggers.

Pay Attention To Your Triggers

Anxiety activates the body’s fight or flight response, which sets off a number of uncomfortable reactions from sweating to tunnel vision. Calming yourself with grounding techniques (ways to stay in the present moment) can get you back in control. A few examples: meditation, stretching, calling a friend, or going for a walk.

Prepare A Few Grounding Techniques

Gina, a former colleague of mine, spent most of her career dreading work. She constantly worried about her performance and often felt overwhelmed by the pressures of her job. As Gina's anxiety began to interfere with her work, causing her to lose focus and miss deadlines, it became clear she needed to get help.

Pay Attention To Your Triggers

5 Things to Try When You Feel Anxious at Work

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