Stress and anxiety at work is a phenomenon that affects many of us. The hustle and bustle of going about the routine of work can easily take a toll on you. Anxiety can manifest itself in many ways such as insomnia, nervousness and physical discomfort.
Factors such as the recent pandemic has also contributed to a rise in work anxiety. A recent report revealed that in 2020, 79% of British adults commonly experienced work-related stress. Covid 19 had a negative impact on most employees in various modes of work. This includes both the remote workforce and those working from the office.
Anxiety is akin to a somewhat minor problem which if not dealt with, can develop to become a major issue. It could also result in a reduction in your quality of life.
To mark this year’s Mental Health Awareness Week, we’ve put together these tips through which you can curb anxiety at work.
Signs of Workplace Anxiety_
Due to the full-time nature of work, we tend to spend the greater part of the day at our various places of work. It is therefore normal for you to exhibit signals of restlessness as you carry out tasks at work. Whether you’ve been in your current job for some time or are new to it, there might have been instances where a swarm of feelings of stress and anxiety took over you.
A few signs of work anxiety include panic attacks, trouble focusing, mind freeze, irritability and trouble sleeping. Recognising the indicators listed above is a step towards dealing with anxiety at work.
Now let’s look some handy tips which will help reduce uneasiness at work:
Maintaining a work life balance_
Ensuring an effective balance between the stressful world of work and life at home should be a no-brainer for every individual. A good work-life balance entails performing optimally at work while spending quality time with loved ones. As tempting as it is to take work home after hours, it is imperative that you refrain from this so you can focus on being present at home.
Planning ahead is an efficient way of gaining a good work-life balance for a healthy personal and professional life. The era of remote working has blurred the lines between work and being at home. For most employees, living spaces were turned into makeshift offices for work continuity during lockdown.
Post pandemic, working from home has created a dip in a good work-life balance for many workers. Avoid anxiety and stress by striking a solid balance between your career and personal life. Some practical ways you can achieve this includes delegating tasks where necessary, saying no to an unrealistic amount of work and staying positive. You’ll not only take control of your life, but your overall mental health will also improve.
Meditating will put you in a Zen state of mind so you can perform at your max. The popularity of meditation applications such as Headspace and Calm has created an avenue for employees to keep their thoughts and feelings in check in the heat of stress.
This modern coping method has become quite popular among Gen Zers and millennials. According to a media report, the two groups spend more time on self-care apps and websites than their older counterparts. It went on to further mention that about 50% of users and user views on these mental health apps were between the ages of 18-24. 28% were from 25-34.
Make use of these free meditation tools to help tackle any work anxiety you might have. Consisting of breathing and focusing techniques which are easy to follow, meditation apps are simple and quick to use throughout your busy day. So why don’t you go on and download one now so you can tackle burnout.
Staying organised _
As the famous expression goes ‘failing to plan is planning to fail’. Organising and planning ahead puts structures in place so you can remain sane and not get caught up in a crazy frenzy all the time. Daily planners such as Microsoft Planner are also very helpful in keeping you organised.
Creating daily, weekly and monthly to-do lists will give you the opportunity to focus on starting and completing single tasks at a time. Having a written or visual plan in place leads to a reduction in anxiety at work and improves productivity.
Maintaining a structured approach to your work routine will contribute to low to no levels of mental stress at work.
Taking some time off_
How many of you are guilty of working non-stop for weeks on end without even a day off to recentre? If you answered yes, then it’s time to start booking in your long overdue break or time off. Simple activities like using your lunchbreak to take your dog out for a walk or spending 30 minutes on a quick run can help to a relaxing mental frame for reduced anxiety.
Ask for help_
Don’t let pride prevent you from seeking help whenever you might need it. Connect with coworkers or colleagues that can help you solve a problem which may seem beyond you. The extra hand will put you at ease and make you see light at the end of the tunnel.
As we celebrate mental health awareness week, we hope these tips will go a long way to supporting you in the elimination of workplace anxiety. If you would like further support or resources on anxiety or mental health visit the Mental Health Foundation’s website for more information.