anxiety at work

7 Helpful Tips On How To Cope With Anxiety at Work

Anxiety in the workplace is more prevalent these days, according to Dr. Tomi Mitchell, a Board Certified Family Physician and a Mental Health & Wellness Coach.

First, leaders and teams are under more pressure to achieve results, which can create a high-stress environment. And since the pace of change has accelerated in recent years, from new technologies to economic insecurity, workers are finding it more difficult to feel secure in their jobs. Being connected 24/7 doesn’t help with work-life balance, while social media can bring about feelings of inadequacy and self-doubt when comparing our lives to others. All these factors create the perfect conditions for mental health struggles at work.

“When left unchecked, anxiety can hurt leaders and teams. Leaders may find it challenging to make decisions or delegate tasks, while team members may become disengaged or resistant to change,” says Mitchell.

But there is good news: With awareness and understanding, you can cope with workplace anxiety and even develop greater emotional resilience and stress-management skills.

Tips to cope with anxiety at work as an individual

If you struggle with anxiety at work, it’s helpful to remember that you are not alone – it’s the most common mental health disorder in the United States, affecting millions of adults each year.

1. Talk to your boss or another trusted leader

You may want to talk to your boss or another trusted leader in your organization about your symptoms. “It can be helpful to have an open and honest conversation about your anxiety with someone who can provide support and understanding,” says Mitchell. “This can help create a more supportive work environment and make it easier to ask for accommodations if needed.”

Schedule your vacation time, take regular breaks during the day, and take advantage of any employee assistance programs your company may offer too.

2. Identify your triggers

You’ll also want to identify your personal triggers, from having too many things on your to-do list to experiencing social anxiety when you have to speak in meetings. “Every person’s experience with anxiety is different, so it’s essential to take some time to figure out what triggers your symptoms. Once you know these triggers, you can try to avoid them or prepare for them in advance.”

For example, if you know that you easily feel overwhelmed when work piles up, you can set boundaries and learn how to say no before accepting extra tasks.

3. Practice self-care outside of work

Taking care of yourself outside of work is critical for managing workplace anxiety. “Make sure to schedule time for activities that make you happy and relaxed, such as exercise, reading, or spending time with friends and family,” says Mitchell. And don’t hesitate to seek professional support if your anxiety becomes debilitating.

4. Avoid comparison and perfectionism

It’s key to be aware of your self-talk and the thoughts you have about work so that you can avoid comparing yourself to your coworkers or holding yourself to unrealistic standards of performance – two common anxiety traps at work.

These sometimes unconscious habits can lead to feelings of insecurity and increase the level of pressure you feel when doing day-to-day work, so it’s important to notice when you are engaging in them.

5. Try breathwork

Several studies have revealed the effectiveness of breathing for managing stress. If you can’t quiet the chatter in your mind, sometimes the best approach is a physiological one. Take a few minutes to take slow, deep breaths at your desk, or look into techniques such as diaphragmatic breathing, where you take long belly breaths to bring your body back to a relaxed state.

Tips to cope with anxiety at work as a leader

If you are a leader, understanding how prevalent workplace anxiety is can help you create a better environment for your team. “When leaders take steps to support employees with anxiety, they create a healthier and more productive workplace for everyone,” adds Mitchell.

6. Discuss mental health

“Creating a safe and supportive environment where employees feel comfortable openly discussing their mental health is an excellent first step,” she says. Consider providing training on how to manage anxiety, and look into offering employee wellbeing programs.

7. Lead by example

While normalizing discussions about mental health and supporting your team with resources is an amazing first step, leading by example will help drive positive change too. “Leaders should model healthy coping strategies by setting boundaries, taking breaks, and practicing self-care,” says Mitchell.