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5 Things to Try When You Feel Anxious at Work

Set Micro-Goals

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.

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Workplace Anxiety

It happens when you feel restless and stuck, and you have a sense of vague fear which leads to unproductiveness. It is an existential feeling that is hard to articulate. A constant sens...

Anxiety Vs Negative Emotion

Negative emotions (lack of confidence, toxic energy, fear) can also cause anxiety. The difference between the two is the feeling of being unsafe that comes with anxiety.

When you are anxious, the ability to think clearly is lost, and so is the perspective. Breathing exercises and making space in your mind by slowing down is the first step towards remaining calm in this general state of anxiety.

Objectify The Problem

Start journaling, asking specific questions to bring the main issue in focus, to get organized and gain clarity. Ask yourself these four questions:

  1. What feels wrong?
  2. How can the problem be defined?
  3. What are the fears with regards to making changes?
  4. What actions can be taken that would improve the situation?
The Busyness Delusion
The Busyness Delusion

Many people think they work more hours than they actually do, leading to a mistaken belief that they are busier than they really are, something called the busyness delusion.

How To Modify Your Time Perception

You can increase the time perception by:

  1. Tracking your time: Use an app or a diary to track all your activities, keeping a secret but totally honest record of your time and figuring out the time leaks.
  2. Creating a schedule: Place meters on the time leaks found using the tracked time data and create a schedule that is tailored to your lifestyle.

People having a high perception of time have a ‘cockpit’ view of their time schedule and are able to set aside more time for leisure, and to be able to contemplate and reflect.

Use Your Schedule In Your Favour

Similar to a financial plan or a budget, the time schedule is not to restrict one’s day, but to support and enhance productivity during the day while ensuring there is ample time for the other areas of life.

Normal And Clinical Anxiety

Short-lived episodes of anxiety are normal and can actually enhance productivity. But if they last beyond truly stressful moments and seep into everyday situations, they can be a clinical proble...

Risk Factors For Anxiety
  • Being female (women are twice as likely to suffer from anxiety than are men
  • Caving into societal pressures to be ‘nice’ or be a high achiever
  • Being a perfectionist
  • High reluctance to share feelings
  • Childhood trauma
  • Cumulative stress
  • Genetic predisposition
Tips For Treating Anxiety
  • Visit your primary care doctor. Your symptoms may be from another condition with similar symptoms.
  • Ensure your chosen mental health professional is well versed in cognitive behavioral therapy, which involves the active restructuring of anxious thoughts and behaviors.
  • Consider skipping the caffeine and other stimulants that may exacerbate anxiety.
  • Exercise. Research indicates that routine exercise wards off the development of panic-related disorders.
  • Remind yourself that it’s okay to be anxious—in fact, the more demand you put on yourself to not be anxious, the more stressed you become.
  • Recognize, identify and cope with your anxiety to stay in control.