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7 Tips for Dealing With Anxiety While On the Job

7 Tips for Dealing With Anxiety While On the Job

Many people develop Anxiety Disorders as result of stressful work conditions. Toxic work environments or stressful tasks can create chronic stress and cause long-term physical and mental health issues for people. Anxiety on the job is a reality that we all face.

These seven tips will help you to be more empowered and proactive about managing the stress and anxiety you face on the job and in your life.

Check out these stress-free strategies to stay in control of anxiety while at work.

How to Conquer Anxiety on the Job

1. Get A “Life Wellness Plan”

Without a “life wellness plan” your chances of dealing with anxiety on the job are pretty much zero.

Your personal life wellness plan is the foundation from which you build and maintain both your physical and mental strength. A wellness plan strengthens your resilience, which is key to you successfully managing the disruptive and stressful situations in work and personal life.

How you manage your physical and mental wellbeing is entirely up to you. Work out what physical activities you enjoy, then commit to doing them on a regular basis.

Social interaction is also important to your mental wellbeing and it takes effort and commitment to sustain positive healthy relationships in your life. Put in the time to be involved and engaged in the positive aspects of your life. These relationships will be key to helping you get through the tough times in your work and personal life.

2. Take Action Early

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

The more resilient you are, the more in tune you will be to things that are not right in your life. Anxiety and stress builds up over time. Your body and your intuition will let your know at the start of a “toxic” situation that it is not right. The key thing for you to do is to recognize the warning signs early and take action.

Taking action right at the start is the best way to ensure that anxiety and stress will not take over your life.

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Taking no action results in you dealing with anxiety that will flow into your personal life and eventually paralyse you.

I know from my own experiences that taking action straight away is not always that easy to do. After one of many bad experiences with a toxic manager, I suffered an anxiety attack while driving home. It really frightened me, and I decided that I had enough. I needed to get control back into my life; but first, I had to figure out exactly how I was going to do that – which leads into the next tip.

3. Find Simple Action Strategies

Knowing what action to take (and when to take action) to avoid stress is part of your journey of learning about yourself.

As humans our natural desire is to avoid pain, and that includes painful emotions. Pushing away our painful emotions by using alcohol or drugs may work for short period of time however “what we resist will persist”.

The more self aware you are, the more conscious you are of your emotions and feelings. I would love to give you the perfect solution on how to handle anxiety and stress in your own life. However, this is something that you have to figure out for yourself. The great thing is that there are so many resources available; all you have to do is find the resources that resonate with you and will help you find your courage to take action with confidence and power.

For me, Bryon Katie’s The Work was by far the best starting point as to helping me change my mindset and thoughts around my anxiety and stress.

The Work provides you with four questions that you apply to each stressful/anxious feeling or thought. It took a lot of practice, but over time the four questions have become ingrained into my thinking. Now when facing challenging situations in my life I find that by applying the four questions, I am able to deal with my emotions and feelings far more effectively.

Once I have the right mindset in place, I am able to progress forward and successfully manage the stressful situation facing me. If you’re interested in whether these four questions might help you, do check out this method.

I also liked Bruce Di Marsico’s The Option Method. This model has five questions that also help you interpret the feelings of anxiety, stress and unhappiness in your life in a more positive and energized way.

Both offer strategies that empower you to change the way you think about your stress and anxiety.

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Your thoughts control your actions.

With a more positive mindset you are more empowered to manage the stress and anxiety in your work and in your life.

4. Recognize Causes of Anxiety

There is no way you can escape the challenges and fast pace of change in the 21st century work place.

The term “disruptive technology” is now used to explain the influence and impact that new technology has in the work environment. To successfully manage this change, organizations need to be agile, flexible and adaptive.

The work environment is increasingly more competitive and the rules keep changing. Job losses are now expected in one’s career and loyalty to a company no longer exists, nor is it expected.

Along with this disruption the feelings of uncertainty and fear start to dominate peoples lives. You will know when these negative feelings are in your workplace because people’s behavior towards each other will not be pleasant or respectful.

These negative behaviours and feelings create what is known as a “toxic workplace”. The stress and anxiety that comes from working in a “toxic workplace” can be debilitating. If you do not address these difficult and painful situations early you will find that you will be sucked into a “vortex” of unhappiness and despair.

This is why it is so important that know what your anxiety triggers are. What events, thoughts and feelings can set you off? Are you afraid of change? Do you find it difficult to leave work at work? Do you feel that you have to put in 150% more than anyone else? Do you find it difficult to speak your mind or ask questions? Are you afraid you will lose your job?

It is also important to recognize the “physical signs” of stress and anxiety. Your body will let you know – if your heart starts pumping, sweaty palms, shortness of breath or you feel like you are crazy for no reason. These are definite signs that you are under stress and anxiety is setting in. It is time to take action.

Knowing what your anxiety triggers are is one huge step toward you proactively dealing with the anxiety and stressful situations you face at work.

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5. Stay Connected

Keep your support networks close to you. Let them know what is going on in your life and ask them for help.

The feelings associated with anxiety and stress can sabotage your life if you do not deal with them. You will find that by not addressing these stressful situations can result in you becoming more withdrawn from the people who support and love you.

Focus on building positive relationships where you feel engaged energized and motivated. At times of high stress anxiety will creep in and it is at these times that you need to be surrounded by positive and supportive people. It is these people that you share your feelings and your fears about challenging situations you are facing.

6. Regularly Disconnect

There is a time and a place for work, and there is a time and a place for relaxation and rest. Take time out to reflect and rest. Make it a rule not to bring work home or discuss with friends and family how much work you have to do.

Thinking about work and how much you have to do means that you are not being “Present”. You are not engaging in the relationships that are important to you. You are not giving yourself time to rest and relax. The anxiety will start to build up when you can’t stop thinking about work.

Here’s the other side of the coin, which for some people can be really hard to do: disconnecting from technology!

Allocate a weekend every once in a while where you disconnect from any form of technology: o internet, no phone (unless emergencies) no Facebook, no Twitter, no digital newspapers, etc. Instead, read a book, watch the sunrise or the sunset. Go for walks or go the beach.

Be disconnected for a few days to reconnect with yourself.

7. Focus On The Positive

When facing stressful work situations, it can be really hard to get up every day and go to work feeling happy. When you are tired, anxious and fearful it’s difficult to bring yourself out of a place of despair to one of positivity and joy.

For example, you may have followed all of the previous six tips, are generally a positive and upbeat person, but this one situation/or person at work is just too much. You feel anxiety creeping in.

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Take some time out, sit down, and write a list of all the positive things in your life.

What are your successes? What are your strengths?

Go back to when you were a child and list all the wonderful things you did and loved about your life – your dreams, your hopes, your best childhood friends and all the fun adventures you use to have.

There are negative situations in our lives where we find that we have no influence on changing the outcome. The one person you do have control over however is you.

You have the “Power to Choose” how your respond. You can choose to change your mindset.

You can choose how you deal with your feelings of anxiety and stress. Dealing with anxiety on the job is really down to you choosing how you want to respond to these feelings.

Face Anxiety Head On

Dealing with feelings of anxiety on the job isn’t just something you have to deal with while at work. These feelings will slowly creep into your personal life as well. Practicing these tips above on a regular basis will help you to rediscover your power of choice, your resilience and your courage to successfully deal with feelings of anxiety not only at work, but also in your personal life.

Overcoming anxiety at work and in your life is difficult, but not impossible, to do. Your mindset and how you choose to deal with your feelings of anxiety is very much up to you. Hopefully these seven tips will help you to make the changes to become the empowered and courageous person you were born to be.

Featured photo credit: Twenty20 via twenty20.com

More by this author

Kathryn Sandford

Career Resilience Coach passionate about supporting others to grow and thrive in a complex world.

7 Ways to Overcome Your Fear of the Unknown And Get More Out of Life What Is the Purpose of Life and What Should You Live For? 10 Things You Can Do Now to Change Your Life Forever If You Don’t Know What to Do with Your Life, Read These 5 Strategies How to Stop Being Sad and Start Feeling Happy

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Last Updated on July 17, 2019

How to Make Changes in Life To Be The Best Version of You

How to Make Changes in Life To Be The Best Version of You

Let’s start with the problem:

You get back from work. You’re tired. It was a long day. You know there’s things you could do, to get out of the rut you’re in.

But, let’s be honest. You really would rather relax, sit down and chill for a bit. Grab a snack. Watch your favourite show.

By the time you’ve done that, the day’s over. There’s just not enough time. To make this worse – you don’t have the energy or willpower to make changes in your life today.

So where do you go from there?

What you need are some easy to apply actions that are proven to work.

This article is going to give you 4 steps on how to make changes in life so you can follow today and get closer to success – even when you are feeling tired and lazy.

These steps have proven to work for me, and many of the coaching clients I work with privately.

1. Squash Inconsistency by Giving up Motivation

Now most people, when they want to make changes to their lives, focus on making lengthy to-do lists and plans. They think over and over again about what is going wrong, what is going well and what they want, etc.

All in a bid to push themselves to getting more motivated.

Guess what? This isn’t going to work.

Willpower and motivation are feelings. Feelings are vague and unreliable.

Instead, what you should do is focus on putting your flawed unpredictable self in the best possible environments.

If you do one thing first from this list, it’s THIS:

Find and go to the best possible environment for the area of your life you want to change.

For example:

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  • If you want to get fit, make your first goal to show up at the gym three times a week.
  • If you want to find a new relationship, show up to a meet up in your city for single people.
  • If you want to be productive and make your business idea work, don’t work at home, go to a co working space nearby.

The reason people fail to become the best version of themselves is because they underestimate the power of environments to influence behavior.

Accept that you are flawed, prone to distractions and your motivation and willpower will fail you.

The best hack at your disposal? Show up to “change inducing” environments and get out of your comfort zone (physically)!

OK. Next step.

2. Recruit an Elite Team to Help You (For Free)

Open up any social media platform you’re active on that contains some positive connections you have.

Send this message to one person you already know and trust ton help you make changes to your life:

“Hey [first name]. Can I be really frank and honest with you? I’m having one of those – ‘OMG I NEED TO MAKE CHANGES TO MY LIFE!’ moments.

And I was browsing the internet, looking for tips and this article I came across suggested accountability. So here I am, messaging you to be part of my accountability system.

My ask is simple.

Can we sit together once a week at [x place] but do absolutely no socializing? I’ll buy the [coffee/food] and it will be a space to force me to do [x thing]. You literally have to do nothing other than eat the free coffee/food I pay for lol. But it will keep my accountability high, which is what I need.

What you reckon? Can you help? Thanks!”

Now obviously, change the language to suit you but you get the idea.

Not only are you going to environments that will help you make changes, but by bringing a friend (or two), you make it even likelier that you will succeed. It doesn’t even have to be in person, it could be a video call.

People fail to make changes to their lives because they try to do it all themselves.

It doesn’t really work in long term, and it doesn’t have to be this way.

You can recruit and “enlist” people to help you. By doing this, you’re taking care of the up and down motivation you have.

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Not only are people happy to help, when they see this type of behavior, they’re also inspired and motivated to change their lives. Pretty soon, you end up creating change in not just your life, but other people’s too.

So when the next dip in willpower comes?

You have a friend sitting right next to you, watching your every move, making sure you get things done anyway.

3. Build Good Habits Effortlessly

Changing your life means changing your day to day habits.

Habits are automated behaviors you do everyday, like how a clock works, without thinking or motivating yourself to do them.

Some habits help you to change, others can stop you. One of the best ways to replace your ‘bad’ habits with good ones is to treat them like old clothes. What happens when your t-shirt gets old, faded and out of fashion? You replace it with something new and improved.

Do the same thing with your habits – upgrade and replace them with something better. Start small, then slowly graduate to higher levels of difficulty.

Let me give you a clear example of what I mean:

A few years ago (before it became mainstream), I was trying to start my own habit of meditating every single day to help boost my productivity and mindfulness. I’d done a mind blowing course called Vipassana. It involved 10 days of deeply powerful meditation combined with noble silence in a remote part of the UK.

Now it was easy to do when I was there (#1 – environment!) with all those other meditators (#2 – people helping me). All I could do was meditate. There were ZERO distractions. I had NO CHOICE.

When I got home however, after a few days of sticking with it, I quickly caved.

Those extra 30 minutes of sleep were just so much easier than waking up everyday at 4am for a long one hour meditation.

So what did I do to build this really important habit?

Like with most things, I wanted to make changes to my life. I wanted to become my best self.

I knew how important it was. I just couldn’t follow through consistently and kept failing over and over.

Then, it hit me.

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I needed to start small. I made a tiny change, that made all the difference.

I made a tiny change, that I could stick to – without fail – that has me meditating daily every single day now.

What was it?

Instead of trying to do something BIG inconsistently (1 hour of 4am morning meditation) and failing again and again. I decided to do something small consistently.

Building any good habit really just comes down to repetition. The way the brain is built works in favour of this.

My new habit became:

When I wake up, I will fold my bedding neatly. Then I will sit cross legged for 30 seconds with my eyes closed.

Eventually, once I did this consistently for a few months. I increased difficulty.

When I wake up, I will fold my bedding neatly. Then I will meditate for 10 minutes.

Why does this work?

What’s important here is that the behavior you want (meditating) is tied to another consistent habit (folding your bedding).

I attached my new habit to one that already is consistent.

Making it more likely to happen.

Secondly, I aimed for consistency, not perfection. This is where a lot of people fail. They have an idea of the change they want, but things become all or nothing.

When you do this, you fail to realize the power of consistency. The brain you have loves patterns. In this case, I trained my brain to repeat a set pattern every morning when I fold my bed.

There was no motivation or willpower required.

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This training has gone so far now that if I miss a day of meditating, I really feel uncomfortable. I’m just as conditioned to meditate as most people are to checking their phones in the morning.

If you want to learn more about quitting bad habits, Lifehack’s CEO also has a guide on it: How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

4. Create More Time by Quitting Social Media

You know the best thing I’ve ever done for my productivity and it took me 30 seconds to do?

I deleted all social media apps from my phone and blocked them on my laptop.

Then, to reinforce it, I told all my friends and followers on Facebook (my most used platform) I wasn’t using it for a while.

Now, there’s nothing wrong with my social media. Social media is a tool. Tools are neutral. It’s how we use them that is “productive” or “distracting”.

We each have to judge how healthy our usage is, especially when weighed against unlocking our best self. That said, for most people reading this, including me, I think limiting our usage is a very favorable advantage.

One of the best ways to make changes in our lives is not to add new tools or tricks. But simply remove things that distract us.

Social media is something I use heavily for my businesses. Technically I’m a “social media influencer” and “YouTuber”. I need to be posting constantly, right?

Our situations are unique, so I came up with a unique solution for this. After deleting and blocking these apps from my devices, I installed a social media management software that still allows me to post my updates.

The big difference, however, is I cannot spend any time scrolling and being distracted.

Final Thoughts

Change is not always about more. Sometimes it’s about doing less and getting rid of what distracts or blocks you.

Trying to do things by yourself is a good way to fail. Share your goals and pitfalls with people, no one helps until you ask.

Start with small changes consistently instead of big changes failed at consistently. The momentum will give you results over time.

So what to do next to make changes in your life?

  1. Write down where you are going to GO to create the changes you want.
  2. Message 3 to 4 people on social media and ask them to help you using the message template I gave you.
  3. Choose one small habit to get started with immediately and upgrade it over time.
  4. Delete all, or at least most social media apps on your devices, and notify people you are leaving to make it stick.

More About Making Changes in Life

Featured photo credit: Unsplash via unsplash.com

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