5 Effective Ways Of Dealing With Work Anxiety

There’s something very insidious about dealing with work anxiety. Unlike typical stress, it manages to find a way to penetrate every area of your life, making you miserable even in your downtime.

Relaxation becomes a foreign concept, you become irritable and snap at everyone around you, and you can’t remember the last time you actually looked forward to work.

You might experience symptoms such as difficulty sleeping, a dry mouth, neck pain, and dozens of other physical symptoms that make your day-to-day life even more challenging.

Since most of us work at least forty hours a week and don’t have the privilege of dramatically yelling “I quit” before storming out of the office (or leaving the Zoom call), finding a way to manage both the physical and emotional effects of anxiety is key.

Speaking from experience, the more you let your anxiety run around unchecked, the more damage can it cause. By the time I realized that my mental health was seriously declining from work anxiety, I had already lost a considerable amount of weight and had a slew of strange physical symptoms.

Thankfully, I was able to find release valves for my anxiety on time, before things escalated. And I’m sharing some of them with you today, so keep reading!

Dealing With Work Anxiety

When I was dealing with work anxiety, it sadly took me months before I realized what was going on – I was that cut off from my own body.

All the tips below are strategies that I personally tried and can vouch for. However, everyone is different and I encourage you to seek out other ways to cope with anxiety as well.

It goes without saying that talking to a certified mental health professional should be at the top of your list, especially if none of your coping strategies work.

1. Physical exercise (yoga, kickboxing, pilates)

Engaging in physical exercise like yoga or kickboxing (or anything else that speaks to you) can be of tremendous help.

Anytime I felt anxious, my thoughts would be stuck in a loop while my whole body would go rigid. I was unaware of my breathing patterns or the fact that my shoulders carried a huge amount of tension.

When you exercise, you have no other choice but to engage with your body which pulls your thoughts away from your worries. You’re able to feel carefree, even if for a moment.

Harvard Health also lists the following benefits of exercise for coping with work anxiety:

• Lowering muscle tension

• Improves the production of chemicals that fight anxiety, like serotonin

• It triggers the frontal region of your brain which plays a key role in controlling the way we respond to threats

Even if you’ve never exercised before, I strongly encourage you to give it a try as this helped me finally get a grip on anxiety.

2. Change the scenery and socialize

In my case, what really exacerbated my anxiety symptoms was working from home (this was in the pre-pandemic days) when I was alone for most of the day.

To make things worse, my living space became enmeshed with my working space, making it difficult to get out of work mode and relax.

Whether you’re home or office-based, make sure to spend time with people you love and that make you laugh, preferably somewhere in nature, as being surrounded by greenery can lower stress.

I’m not making this up – a Cornell University study found that spending just 10 minutes in nature can lower your stress levels.

Most importantly, when you spend time with loved ones in a relaxing setting, your mind is able to get out of work mode and realize it’s not the be-all-end-all of your life.

3. Take time off

Many people who suffer from work anxiety are already afraid of getting fired, since we’re prone to a little phenomenon known as catastrophizing – or imagining worst-case scenarios, no matter how irrational they might be.

However, you shouldn’t let this stop you from taking time off. First, because it’s your right as an employee and second, being away from your work environment allows you to reset and relax.

Avoid checking your work email since that will just defeat the purpose of your vacation!

4. Track your mood

Mood tracking apps can be an excellent way to understand when your symptoms arise, allowing you to see any patterns in your behavior.

What I found particularly helpful was to see how my mood changed over the course of a week, for example. When I’d feel particularly anxious, seeing that my mood was good the previous day grounded me and helped me realize that these terrible emotions are only temporary.

5. Start looking for another job

Depending on your situation, I realize quitting your job may not be possible at this moment. Nevertheless, I encourage you to plan an exit strategy and start actively looking for other work.

Sometimes the root of work anxiety isn’t a bad boss or uncooperative coworkers – it’s the work itself. That’s a sign that you’re out of alignment with your career and that this job, the one that’s causing you so much stress, isn’t meant for you.

I’d also like to point out that while work anxiety can be awful, it can also teach you a valuable lesson and point you in the direction of your dream career.

When you understand what kind of work you don’t want to do, you are that much closer to finding a job that will be the right match.

My last message for you is this – it doesn’t matter which strategy you choose. What matters is to act. When left unchecked, your anxiety will only continue to snowball and might lead to other health problems.

Disclaimer: This article is not intended to be a replacement for medical advice, diagnosis, or treatment by qualified medical professionals. Always seek the advice of your doctor, therapist, or other healthcare providers with any questions you may have.