Work is full of stressful situations that you usually can't control. Some anxiety can be advantageous, however, anxiety that affects how you feel is not something to ignore. With aggressive goals and demanding deadlines, it is easy to feel anxious about meeting your obligations. Managing your anxiety at work can help keep you calm.
Step 1
Control your breathing. Breathe deeply (in and out) for five counts each to lower your heart rate.
Step 2
Focus on one project or task at a time. Trying to handle multiple components at the same time can exacerbate your anxiety.
Step 3
Develop a plan of action. If there is a particular situation that you have to deal with, take a deep breath and confront it head-on. The sooner it is addressed, the better you'll feel.
Step 4
Take a time out. Find a quiet space to sit for 10 to 15 minutes. If possible, close your eyes and continue to take deep breaths.
Step 5
Turn your anxiety into healthy energy. Take a walk around your office or around the block to burn off some negative energy.
Tips and Warnings
- Take regular breaks throughout the day. Grab a beverage or snack or go for a quick walk around your office. Taking small breaks helps you to refocus and decreases the likelihood you'll become overwhelmed.
- If your anxiety persists, you may need to consult your physician for an anti-anxiety medication. Don't take on everything by yourself. Seek support when you need it.
