Work-related anxiety is nothing out of the ordinary. According to studies, this condition affects more than 40 million adults in the United States, with most of them reporting that they experience high levels of anxiety while on the job. At work, anxiety might occur due to a drop in performance, lack of support from the management and peers or when you work for longer hours. Are you dealing with high levels of stress and work anxiety? Below are some tips for managing your anxiety and boosting your work motivation and performance.
Although hard work dramatically impacts your productivity, you need to learn when it’s time to take a break. Taking time off to yourself and taking care of your well-being impacts not just your physical and mental health but also your focus and concentration. Self-care is more than just taking a shower and applying facial products. Yes, it’s an integral part of self-care as it makes you feel good about yourself and your looks. However, there’s more to self-care than improving your physical appearance. It also involves getting enough sleep, proper nutrition, exposure to sunlight and exercise.
Sleep & Fitness
Remember, you’ll most likely look good when you are feeling good.
According to research, sleep deprivation can be directly linked to work-related anxiety and stress. On the other hand, when you exercise, your body releases feel-good endorphins, which help ease stress and anxiety. Even simple exercises like walking or jogging help distract you from the things you are anxious about. Furthermore, exercising is known to improve sleep quality in adults. Remember to incorporate foods rich in zinc into your diet. According to studies, such foods may help lessen anxiety. Keep in mind that that doesn’t imply that you should neglect foods with other nutrients and minerals. Vegetables, fruits, and foods rich in proteins and carbohydrates are just as important. Don’t forget to stay hydrated.
Celebrate Small Accomplishments
Sometimes, work anxiety can make you forget how significant your contributions are, making you less confident. To help you remember, keep a work journal showing any completed tasks and achieved goals. It would help if you shared this with a close friend or a family member to get some motivation. You can still use the same journal to write positive affirmations, which you can use on your bad days. Something to remind you that you’re not alone and that you’re stronger than your anxiety, can go a long way. Sometimes it can be pretty tempting to isolate yourself from the people in your life. However, remember that these people care about you and want the best for you. Instead, use them to your benefit as they might offer solutions to lessen the anxious feelings.
If your job makes you unhappy or the work environment is unaccommodating and toxic, it might be time to look for a new job. Although starting afresh might seem scary, it will benefit you in the long run. Remember, your mental well-being is more important than any job or position you have. If you’re running your own company, you might have to get someone to share the responsibility with and help you run the organization.
Talk to a Professional
Sometimes, managing anxiety on your own might not seem to bear any fruits. If that’s the case for you, it might be time to get professional help. Be honest with yourself and collaborate with an expert to help you manage anxiety effectively. They might recommend medication such as nortriptyline for anxiety. In some cases, you might have to explain the situation to your manager or a trusted college just in case you need some time off to yourself.
Other things you can do to relieve anxiety include meditation and personalizing your workplace by adding items that bring you comfort, such as a photo of your pet or your family. For some people, a plant could make the environment feel more familiar. In most cases, anxiety can occur if you’re unable to accomplish your set goals. Therefore, set realistic and achievable goals and divide your workload in a way that allows you to take breaks. Most importantly, remember to be kind and patient with yourself.