How to Deal With Anxiety at Work
Whether you're dealing with anxiety working from home or in person, it can be incredibly exhausting to deal with when you have to perform at work. You may feel disconnected from your work, have trouble concentrating, feel on edge, or worried about getting the work done. Anxiety can get thrown around alot as something that’s just ‘normal’ but if you experience it often and feel it taking up space in your mind and body, you know it’s not something to joke about.
Here are 3 tips on how to deal with anxiety at work:
1.) Use your breath- yes, even though it seems too simple
When anxiety is present, our breath is most likely in a shallow, tight, or constricted state. It may seem too simple but breathing is one of the most effective ways to help calm anxiety. It is the quickest way to bring about calm to your nervous system, which is what’s activated when you’re experiencing anxiety.
It’s also an easy tool to use anywhere whether you're sitting at a desk, walking around, or need to go to the bathroom for a calm space. No one has to know because everyone is breathing. When our breath is not regulated or we aren’t connected to it, we are actually not getting enough oxygen to our brains and bodies, leaving them in a state of stress.
Once you notice you’re feeling anxious, the first thing I tell clients to do is focus on their breath- starting with 10 deep breaths, inhaling through the nose, and exhaling through the mouth. Placing one hand on your lungs/abdomen and one on your chest to make sure that you're breathing all the way into your lungs instead of into the chest. See if you can extend your exhales to twice as long as your inhales. The exhalation is where the calm comes from, focus your attention here.
2.) Set yourself up for the day with grounding practices
Grounding practices help alleviate anxiety by calming your mind and body and giving you a sense of safety. These practices are therapeutic techniques that literally bring a closer connection to the earth and stability around you. It is vital to set your mind and body up for the day ahead especially if you deal with anxiety. Anxiety leaves you feeling unstable and out of control which is why grounding is a great antidote. Try your best to wake up with enough time to give yourself some grounding time; this could be anywhere from 10-30 minutes.
One grounding technique is going outside and standing on the ground barefoot, grass is best if it’s available- (it just feels so yummy and connects you to the earth!). Doing this helps regulate your nervous system, which is what gets stuck with anxiety. Stand for at least 5-10 minutes while you take deep breaths focusing on the exhale.
Another grounding technique is to listen to a guided grounding meditation that helps you visualize your body connected to the earth. This can help you focus on your internal world so that you can start to listen to your body and what it needs. *Hint- try youtube, a meditation app or you can start with my 5-sense grounding meditation on soundcloud.
Give yourself a morning routine. Even if it’s just one or two things you know you do to help give yourself something that is familiar and grounding.
3.) Give the anxious thoughts a name
Anxiety with work often comes with thoughts that we aren’t capable enough or that we’re going to mess up. It’s easy to get frustrated that these thoughts keep popping up because they usually are thoughts that are extreme or don't make sense. Giving intrusive thoughts a name can help you separate them from your identity. We often identify with these thoughts as being who we are, when in fact - our thoughts do not define us.
Next time you find yourself having anxious thoughts, try giving those thoughts a name- for instance- Shay (sorry if you're shay... use something else):
"Ok Shay, I see you, but you are not me. I know you're coming into my mind for some reason but I don't have to lean into you."
"Psh, get out of here Shay, don't need ya now"
"Ok Shay, I see you."
Instead of trying to push them away, acknowledging the thoughts by giving them a name and separating them from who we are, allows them to become softer and not so loud.
Allow yourself to have as much patience and compassion as possible through this, these are not easy patterns to change. Getting started with helping yourself learn some of these tools is an amazing first step, don’t forget that.
Begin Anxiety Treatment in Austin, TX
You don’t have to let anxiety run your life. Therapy can help you find more peace and self-assurance. I specialize in anxiety treatment and care about helping you feel more like you. To start your counseling journey, follow these simple steps:
Contact Elevate Therapy and fill out a consult form.
Meet with me to see if we are the best fit.
Start healing your anxiety on a mind, body, and spirit level.
Other Services at Elevate Therapy & Wellness
I take pride in offering unique therapy services rooted in neuroscience. At Elevate Therapy, I understand the importance of a strong connection between the mind, body, and soul. At my Austin-based therapy practice, I am dedicated to helping individuals find healing from a variety of issues, including depression, trauma, eating disorders, and self-discovery. We also offer yoga therapy for those interested in a unique approach. If you aren’t yet sure about starting therapy with us, please explore our blog to get to know us better!
