Every job has its own unique set of demands and challenges. While it isn’t fair to say that only specific jobs are high pressure, there are certain elements that can present themselves in all workplaces that can add to stress. You may need to know how to reduce anxiety in your work place because your boss is particularly difficult, or because you don’t get on well with your colleagues. It could be that your job means long, exhausting shifts that keep you from your family, or tight deadlines and demanding clients.
No matter what challenges you are facing at work, the built up pressure can cause anxiety and wreak havoc on your happiness and health. Knowing how to reduce anxiety in your workplace is going to help you feel healthier, happier, and much more positive about your work environment.
The Root of it All
The very first step is determining the main causes of stress in your workplace. This way, you can deal more effectively with managing your stress. For example, you may feel that you have an impossible workload and deadlines that are hard to meet, but your actual problem may just be distractions. If you are constantly on your phone or on Facebook, or if colleagues are always chatting away to you at your desk, then of course you aren’t going to feel that you have the time to complete your work.
This example clearly illustrates how important it is to know the exact cause of your issues. Sticking to the example, you could then have your cellular data off, block Facebook during working hours, and cut chats short (by politely but firmly explaining to your colleagues that you have a deadlines to meet). This will give you the time you need to get work done more effectively, and thus eliminate or reduce this stress from the environment.
The Importance of Breaks
You may feel that constantly pushing yourself to work harder and longer and always get more done is the way to go, but the only place this mentality is taking you is to a land of increased stressed. Working like this will make you less efficient, reduce the quality of your work, and make you prone to being sick and unhappy more often.
Taking your tea and lunch breaks away from your desk, or even away from your office entirely will help you feel more rejuvenated, energised, and relaxed – and your productivity increases when you feel this good!
It helps to have healthy habits during break: eat a healthy and energising snack; go for a walk in the fresh air and stretch or get a bit of endorphin-building exercise in; or simply just relax and take in the quiet moments away from the madness of the office.
Even a 10 minute break will make a world of difference. And remember – when you don’t have time to relax that is the exact moment you need to make time to relax!
A major issue that most of us are guilty of is being far too subjective at work. We often misinterpret the actions or attitudes of others, create fictional scenarios in our heads, and then become anxious about the possible outcomes of our make believe tales.
As an example, you may interpret your boss’ snappy attitude toward you as a sign that you are in some sort of trouble at work (which then affects your confidence and makes you anxious). Meanwhile, someone cut your boss off in traffic and she took it out on you without much consideration (yet she is genuinely happy with your work otherwise).
How often don’t we all do this? And how can we reduce anxiety if we always base our well being on what we believe others think? Building your confidence both in and outside of the workplace is key to this. You need to have a positive attitude about yourself, and doubt yourself less to eliminate these subjective feelings.
Having a confident spirit means that you won’t have these make believe scenarios giving you and anxiety, and also means that you will deal more effectively with issues when they do arise, because you’ll maintain a positive attitude.