Four Ways to Manage Stress and Anxiety at Work

You have a big project coming up or you’ve taken on new responsibilities at work and you feel anxious. When we encounter something new or have an increased workload if is easy to feel overwhelmed.

But you don’t have to through it alone and there are ways to manage the stress without going crazy at work, quitting your job, or kicking the dog.

If stress and anxiety is getting you down at work, implement the following four practices. 

Identify any patterns related to your stress. If you can find specific patterns to your stress and anxiety it becomes easier to develop some strategies to deal with it. For example, if you notice more intense stress on Sunday evenings or Monday mornings as you begin to turn your attention back to your job, you can be better prepared to face the work week. Perhaps the anxiety increases in the lead up to making a presentation at work. This information can lead you to decide to take a public speaking class at the local college, or join the Toastmasters, or avoid procrastinating and have the presentation prepared a few days in advance to allow time to get comfortable. Once you’ve identified patterns related to the stress and anxiety you experience you also help to reduce its power over you.

Discuss the situation with your supervisor. Don’t be shy about asking for help. Oftentimes we don’t want to admit to feeling stress at work because we don’t want our manager to think we’re incompetent or unable to handle the job. However, it’s necessary and important to our growth as a person and as an employee to learn to seek out help when needed. Your boss can likely offer some suggestions or tips that can reduce your stress, and sometimes it just helps to have someone lend an ear.  

Take care of your health. Our physical health plays an important role in dealing with stress and anxiety in our lives. Be sure to get enough sleep, engage in some movement and exercise daily, and be intentional about the foods we eat and the drinks we consume. Alcohol and coffee can negatively impact our sleep, while also contributing to a sense of grogginess or jitters during the day. Also consider adding time in your schedule for a brief meditation practice.  

Seek out professional help if necessary. At times we can feel overwhelmed the stress and anxiety and are unable to see a way out of it. If this describes you, seek out a counselor or therapist. You can likely find a good one in your area who is specially trained to treat anxiety and stress.