In the previous blog we looked at what anxiety at works looks like and how it affects our daily work routine. Although recognising that you are feeling anxious at work is very important, it is essential to find some strategies which will help you tackle this anxiety.
Therefore, what can you do to deal with work anxiety?
- Ask questions and get all the necessary information
Usually many are afraid to ask certain questions and ask for help, even when work becomes very hectic. In fact, many say “yes” even though they do not know how to do something at work, because they feel uncomfortable to ask and clarify. Asking questions not only helps clear any doubts, but also shows that you are interested in the work that you are doing. Ideally, such questions are to be asked face-to-face, as many things may be misinterpreted via e-mail.
- Avoid anxious and negative people
Spending time with negative people will most likely rub off and makes it easy to slip into a negative mind-set. Furthermore, it is important to avoid gossiping and venting out with others as this creates a more stressful environment to work in. In addition, try not to be the one who creates the negativity at work.
- Try to practically relieve the anxiety
There are various ways one can do this at work. Simply by cracking a joke or taking a lighter tone sometimes will help to decrease the tension at work, for yourself and others. Look for things that make you happy at work, such as talking to a good colleague. If possible, it is also good to find some personal space, where you can go to when you need a bit of a time out. For example, take your lunch break out of the office or go for a short walk. Doing your work in alternative space (when and if possible) will also break the routine and will distract you from the stressful situation. An example of this is holding a meeting outdoors or in a coffee shop.
- Use life after work as a distraction
Since we spend most of our day at work, it is essential to make the most of the little free time left. Spend some good quality time with family and friends, and enjoy a hobby which helps you relax. These moments of relaxation will in return help you reflect calmly about the situation around you and help you appreciate the good things you have, both at home and at work.
- Don’t do it alone
Seeking support from a friend, family member or even better a professional, will be of great help. An independent point of view may help you gain a better sense of perspective. Furthermore, sharing your thoughts with a sympathetic ear will make you feel less alone in your struggle.
In conclusion, it is essential to give yourself time and space to think calmly about your situation. Anxiety is always somewhat present in everyday life, but it doesn’t have to stop you from doing good work. In fact, anxiety can help you grow, personally and professionally.
Reference:
Mortensen R. (2014), Anxiety, Work, and Coping, The Psychologist-Manager Journal, 17 (3), 178–181
Ann Julene Hili is a Career Guidance Practitioner with Willingness. She specializes in working with teens and young adults who are in their educational and career transitions. She can be contacted on annjulene@willingness.com.mt or call us on 79291817.