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How to Cope with Anxiety and Stress at Work: 5 Psychology Techniques

How to Cope with Anxiety and Stress at Work: 5 Psychology Techniques

It can be disheartening to come across yet another self-help article that tells you to go for a walk or take a bath whenever you’re feeling stressed. Stop reading it! You’re probably done with listening to or reading reactionary advice about how to manage what you feel and experience.

Let’s face it. It doesn’t actually address the root causes and it’s a band-aid, temporary fix.

If you no longer want to just cope with anxiety and stress you experience in the course of your work, read on. Learning how to predict, be prepared for and apply proactive strategies to embrace the triggers which drive your adrenalin and cortisol hormone levels skyward, will have you thriving in times of stress.

So get ready to learn some performance psychology strategies and techniques that are truly going to help you long-term.

There is a catch. You have to commit different effort until you bed down these changes which will have you responding – not reacting – to your work-related unique stress and anxiety triggers far differently to how you have been up until now.

1. Realize that anxiety and excitement are physiologically expressed the same way

Unfortunately, every which way you look, the word ‘anxiety’ itself automatically attracts a connotation that we’re weak because we experience anxiety and stress responses. It is seen as something unhealthy. Negative self-judgement, self and talk and labels quickly transpire in our minds.

Sport and performance psychologists ascribe a different perspective to anxiety: arousal. In decades of research, optimal arousal responses have been shown to deliver peak performance not just in sporting contexts but in work and business as well. Everyone – and that includes you – will have their own optimal threshold of anxiety or stress symptoms for each circumstance that drives you to be alert, focused and ready to perform where it matters.

Unfortunately we often get stuck on the how badly our experiences have felt. Our physical symptoms combined with the emotional derailing of the moment, have a purpose: to keep the status quo. What we don’t realize is these physical symptoms and unhelpful thought processes operate to keep us safe. But we ended up feeling stuck.

When you have been anxious at work or remember times when those physical stress symptoms bared their unwelcome heads, see if you can ask yourself if there is an excitement component to what you are experiencing. Can you recognize that there might be a benefit to what you are experiencing here?

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Start working with a coach or psychologist to undertake hind-sighted reviews of when you’ve felt work-related stress and anxiety.

Explore whether or not there have actually been positives in your experience that to date, you have not been able to see. Never do the analysis in the heights of feeling stressed or anxious. It’s like trying to throw more clothes into a front-loading washing machine that’s already mid-cycle. You’ll only end adding to the chaos!

Do, however, start asking yourself this question more. It will open up a perspective of possibilities as to how what you’re experiencing truly is helping you.

2. Look beyond the obvious to face deeper underlying causes

You don’t need yet another scientific explanation of what anxiety is.

You know what your own definition of anxiety and stress is. You know what it feels like. However, if you experience the symptoms of stress and anxiety continuously without any apparent triggers, (i.e. general anxiety)[1] detecting where it transpired from can be a more complex journey of discovery.

It’s also unlikely you can take an unpredictable required amount of time to figure it out. You can’t just stop the train, ask to get off and tell the world you’ll get back on board when you think you’re ready. When you have work demands, what can you do to keep moving and managing how you feel along the way?

If your experiences of stress and anxiety in situations are unique to you and not shared by others, it is likely values, principles, morals and ethics of your own are being violated or dishonored in some way. When this happens, our bodies will naturally show signs of stress and anxiety even if we try to convince ourselves with self-talk to ‘get over it’, ‘don’t over-react’ or ‘toughen up butter cup’. Your stress and anxiety will remain, each and every time one of those values and principles are violated and the negative effects will compound.

If you keep getting colds and flu’s despite eating well, exercising, sleeping properly and taking supplements you can guarantee deeper issues are going on that you need to face. We’re trying to trick ourselves and ignore what’s really aggravating, scaring or depleting us. We need to go deeper.

Let’s look at an example:

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Customers not paying on time and your experiencing financial stress.

Customers who don’t pay on time are every business’ headache. When you are constantly stressed, angry and questioning your self-worth chasing for payment, there could be a few things to explore surrounding your internal values concerning money:

  • Your comfort level and therefore ability to initially assert terms and conditions of receiving money which reduces customers delaying payment;
  • Your level of comfort to illustrate and assert you deserve the money – asking for 50% up front then commencing your service versus requiring full payment once the job is complete to the customer’s satisfaction;
  • Potentially feeling obligated to accommodate this payment behavior;
  • Why you attract customers who treat you this way.

You only have control of changing your own behavior. Looking above, one of those occurrences might resonate with you strongly. You have the option of looking to adjust that existing behavior, create an additional one which better honors what’s important to you or replace one completely. Your customers’ response to your behavior will need to change in some way. It is your developmental journey to find out which of your new behaviors receives a better response that honors your values.

When you start to first observe and notice that certain things, people and circumstances raise alarm bells within you, stop and ask yourself why this might be creating such a rise in you. You’ll be surprised at what moves from your subconscious train of thought into your conscious one.

The answers will come and you may not like them, however you will be in a much stronger position of power to recognize and plan the change necessary to not only help you cope but remove the trigger as stressful or anxiety-provoking altogether.

3. Know your resilience fitness and dedicate effort to proactively improve it

It feels like we don’t have the luxury of being proactive when it comes to managing stress and anxiety levels skyrocketing. The world of commerce changes at an alarming rate. We often feel we can barely catch our breath constantly burning the candle at both ends sometimes just to tread water.

What can greatly help you to cope with the stress and anxiety of constant change is to get real and honest with yourself about what truly does cause you stress and anxiety. Thinking about your workplace, brainstorm a list of things and see if you can do the following:

  • Identify patterns in the things, people and circumstances which cause you to feel stressed and anxious;
  • Against each item you’ve written, see if you can recognize any common responses looking at your behavior, emotional and mental states
  • Try to recognize how much each item affects you and impacts not just your working life but also your life outside of work.

Look to create a hierarchy of these to help you prioritize what irritants need strong attention, how much and when. It can greatly help to work with a psychologist to do this step. Forming the list and staring it in the face may be confronting but at the same time overwhelmingly liberating!

Against each item, start planning strategies which can either distract, displace or detach you from a downward spiralling process of negative thoughts, destructive self-judgment dialogue. At work, you need quick, fast ways to stop the broken record playing and repeating any messages to your subconscious that further debilitate you whilst you’re feeling stressed and anxious.

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Distractions remove the ability for you stay stagnated in a highly anxious state. Change your seating position. Get up and stretch. Plug in your headphones for two minutes playing a song that makes you usually want to sing, laugh or makes you feel more confident. Research shows music to be an incredibly powerful mood regulator. So choose wisely and be bold!

You may displace your current focus onto something or someone outside you. Checking in with colleagues to help them or simply see how they are tracking reduces the ability for your stress and anxiety symptoms to increase. Turn your attention outward and be 100% present.

Distractions and displacement greatly help to pacify your nerves and negative, cyclical inner dialogue so that you can more calmly (even if slightly) face the projects, deadlines and/or people which are causing you angst. The most important thing is to stop the constant rhythm of your debilitating symptoms and buy yourself breathing space to get back on the work merry go ‘round.

The idea is not to be reactive, but proactive. Get familiar with those things that are likely to cause you greater stress and anxiety and have techniques and strategies in place already expecting that those things are going to affect you.

It’s too late to try and think of something in the middle of feeling chaos so have your strategies pre-prepared. Create your own recipe of managing stress and anxiety in the same way Martha Stewart might celebrate the final outcome of her culinary masterpiece: “Here’s one we prepared earlier.”

4. Learn the art of Acceptance and Commitment Therapy

If you haven’t yet learnt the art of Acceptance and Commitment Therapy (ACT), you’re in the dark on one of the most effective arsenals that helps people the world over process and cope with stress and anxiety, particularly work related stress.

Originally developed by Professor and clinical psychologist Steven C. Hayes[2] in 1982, ACT involves learning to recognize the unpleasant thoughts, memories and images for what they are: just thoughts, memories and images.

As you experience your unique physical symptoms of anxiety and stress, you also learn to make space for accepting the experience of them without creating resistance to suppress them.

You learn to become a calm observer. You become better at riding the wave of discomfort. Over time, the potency of what you have felt becomes less and less often sometimes to the point of the original stress and anxiety triggers no longer bubbling up.

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Learning the steps of the ACT will truly change your life. Once you experience success with one particular trigger (work with a psychologist or other mental health professional to develop a prioritized hierarchy of what you will tackle first), you will want to apply it to many others, work-related or not.

5. Learn Emotional Freedom Technique to reduce anxiety and stress symptoms

Emotional Freedom Technique (EFT)[3] is also known as ‘tapping’. And anyone can do it. Clinical psychologist Dr Roger Callahan[4] discovered clients were able to achieve relief and a reduction of their anxiety symptoms when they self-administered pressure to acupressure points on their body.

In collaboration with Callahan, professional associate Gary Craig drew on neuro linguistic programming,[5] thought field therapy[6] and acupuncture to create a suite of energy points that clients gently tap on with their fingertips. Whilst tapping, they consciously describe the discomfort of their thoughts, feelings and physical symptoms.

Best learned with the guidance of an EFT practitioner or trained professional, individuals first identify the intensity and magnitude of the stress and anxiety they feel. As they tap whilst labelling and describing (and often feeling the physical discomfort too during a session) their thoughts, feeling and emotions, individuals gradually start to experience relief.

Research shows that the positive effect of tapping is long lasting, particularly for anxiety disorders and post traumatic stress. Other mental health challenges it is becoming used more widely for include weight loss, grief and loss, low self-esteem and confidence.

Final thoughts

You often cannot change nor control your work environment, the people and often the circumstances that elevate your stress and anxiety levels.

With these mental strength training tools, not only will you be able to improve your ability to cope with work-related stress and anxiety you’ll be able to improve your skills in so many other areas of your life.

Featured photo credit: DANNY G via unsplash.com

Reference

[1] Anxiety and Depression Association of America: Generalized Anxiety Disorder (GAD)
[2] Steven C. Hayes Profile
[3] Good Therapy: Emotional Freedom Technique
[4] Callahan Techniques: Dr Roger Callahan
[5] Business Dictionary: neuro-linguistic programming (NLP)
[6] Good Therapy: Thought Field Therapy (TFT)

More by this author

Helen D'Silva

Performance Psychologist for Business and Entrepreneurship, Sport and Personal Development

How to Improve Focus: 7 Ways to Train Your Brain How to Calm Down When You’re Stressed and Anxious How to Manage Anxiety: Sound Advice from a Mental Health Expert How to Cultivate a Positive Mindset (A Step-By-Step Guide) How to Cope with Anxiety and Stress at Work: 5 Psychology Techniques

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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