Anxiety in the Workplace: Strategies for Staying Calm under Pressure
Humans thrive off pressure in a moderate amount to drive gratification and reduce restlessness. Challenge is a good thing for motivation to grow.
It becomes problematic when that pressure turns into high levels of stress and anxiety that interfere with daily functioning. Finding ways to manage pressure without escalating to panic is key to long-term happiness.
Organize Your Schedule
Since anxiety can be triggered by stress and uncertain outcomes, organization can be a handy tool for you. Keeping your schedule organized and prioritized can help you keep calm when under pressure.
When you have deadlines and appointments, use an electronic or physical planner to remember your schedule better. It also provides an overview and structure for adding additional tasks and assessing your free time.
Create to-do lists for your responsibilities and arrange them from the most to least pressing. This way, when you have limited time, you can tackle the most urgent tasks.
Break Down Large Tasks
If you have larger projects you’re working on, the magnitude of those responsibilities could be a source of stress. Instead, dissect your project into smaller tasks that seem more reasonable.
Not only will this bring a different perspective that your responsibilities are more manageable than you might think, but it also gives you items you can check off quickly. There is something very satisfying about checking off items on a to-do list.
Use Your Support System
You’ve probably heard a million times that there is no ‘I’ in team. This holds true for most teams in life; your work crew is no exception. Your coworkers are generally there to support you.
Sometimes, it’s a helping hand you need; others, it might just be a sounding board. Don’t be afraid to reach out when you need it. The worst-case scenario is that they say no, but you might find the calm you need. Don’t let stress make you a pressure cooker trying to conquer everything alone.
Take Breaks
This is starting to be a new era in the workforce, thanks to the newer generation of workers. The hustle and grind is no longer the most desirable (and in some cases, respectable) concept. If you’re feeling stressed, taking a step back for a few minutes could help bring relief.
Pushing through stress will end up causing your mental health to suffer, your productivity to decline, and possibly your quality of work to slide as well. Your version of decompressing might be different than your friends or colleagues, so find what works for you. Take a walk around the office or outside if the weather permits. Spend a few moments socializing with your coworkers. Take a snack break. Meditate for a few moments in a quiet space.
Focus on the Present
Spending too much time on the big, hairy goals of the future may be a source of stress for you. Are you worried about a big presentation? Concerned about an upcoming deadline? Anxious about a meeting? That stress can take up a lot of space in your head and send you down a rabbit hole.
Try focusing on the present moment. What are you tasks or goals for today? What can you accomplish during the next few hours, not the next few days or weeks? In this instance, tunnel vision can help distract you from the bigger stress you’re feeling.
Work Life Balance
More and more professionals and employers are shifting focus to a healthy work-life balance. Your work life should stay at work, and your personal life should be your personal time. Check that stress at the door and leave it there until tomorrow.
Spend your free time doing fun activities that bring you joy. Prioritize time with your friends and loved ones to balance your stress with positive emotions. Creating a well-balanced work-life ratio can reduce your likelihood of burnout.
If your workplace and work duties are getting the best of you, it’s time for something to change. Contact us today to learn more about different strategies that can help in anxiety therapy.