Workplace Anxiety Management Tips

Monday, December 4, 2017 | Posted by: Alpha Kappa Psi

If you’re dealing with anxiety in the workplace, you aren’t alone. Nearly 80% of America’s workforce feels stress in their work environment and over half of this population say they need help coping. While there are a lot of factors that contribute to stress in the workplace, like low salaries, difficulty finding a work/life balance, and increased workloads, managing this stress can help make doing your job that much easier. Here are four of the best ways you can mitigate stress at work.

Track the Stressors

One of the first ways you can get a handle on managing workplace anxiety is trying to figure out what your stressors are. The American Psychological Association recommends keeping a journal of your day to day, marking any moments that cause your stress to spike. Along with tracking those triggers, make notes about what helps you feel better. Did you go for a walk after that argument with your coworker and find it easier to think rationally afterwards? That’s something worth jotting down.

Check Yourself

In the face of criticism at work—another leading cause of anxiety—step back from situations and ask yourself if the criticism you received was intended to help you or hurt you. The work environment is a logical place for criticism and much of the critical remarks we receive are truly meant to help us grow. If the tone in which a peer has conveyed their message caused you to question their motive, that’s worth brining up in conversation with that peer. However, keep in mind that ultimately, you are your worst critic. Things you may feel your coworkers are using to judge you might not actually be issues for them and instead, pressure you’ve been putting on yourself.

Build Relationships

Having those types of conversations with peers can feel difficult, which is why building relationships in your workplace is crucial. Establishing rapport with your coworkers makes it more possible to feel out situations and seek support when you do have anxiety. Sharing stories and issues can open up the dialogue around stress in your environment and even help you problem solve. If you’re struggling with your workload, speaking with others can spark a conversation about workflow or help you secure more assistance.

Engage in Self-Care

Last but certainly not least is the value of proper self-care. Recently, this term has become a part of a larger cultural conversation. The call for self-care in the workplace has only advanced due to this visibility. In fact, the Harvard Business Review says we’re not talking about it enough. Their suggestion is to broaden the definition of self-care to move further away from simple physical care like sleeping well, eating healthy, and getting exercise. Instead, self-care can be as simple as a mindset adjustment. For example, getting rid of the world “should.” Saying you “should” do things to take care of yourself just increases the burden and then the lingering feeling of failure if you don’t follow through. By better taking advantage of breaks and quiet, you might find you can fit more brief moments of self-care into your day without making major overhauls.

Although this list is in no way, we hope this information will show our readers how to take more active steps to mitigate their workplace stress. How have you reacted to or helped diminish your workplace stress? Share your tips, tricks, and stories in the comments and help us fill this post with resources!

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