Stress and anxiety are common issues that many people face in their work environment. Whether it's due to deadlines, workload, conflicts, or uncertainty, stress and anxiety can have a negative impact on your mental and physical health, as well as your performance and productivity.
However, there are ways to cope with stress and anxiety in the workplace and prevent them from affecting your wellbeing and happiness. Here are some tips to help you manage stress and anxiety in the workplace:
1. Identify the sources of your stress and anxiety
The first step to managing stress and anxiety is to identify what triggers them in your work situation. Is it a specific task, project, or client that causes you stress or anxiety? Is it a lack of resources, support, or feedback? Is it a conflict with a colleague or manager? Is it a fear of failure or criticism?
Once you identify the sources of your stress and anxiety, you can start to address them and find solutions. For example, you can prioritize your tasks, delegate or ask for help, communicate your needs and expectations, set realistic goals, or seek feedback.
2. Practice relaxation techniques
Another way to manage stress and anxiety is to practice relaxation techniques that can help you calm your mind and body. Relaxation techniques can reduce the effects of stress and anxiety on your nervous system, such as increased heart rate, blood pressure, muscle tension, and breathing rate.
Some relaxation techniques that you can try include:
- Deep breathing: Breathe slowly and deeply from your diaphragm, focusing on your breath and letting go of any thoughts or worries. Take a look at Tom’s Breath Library for more exercises.
- Progressive muscle relaxation: Tense and relax each muscle group in your body, starting from your toes and moving up to your head.
- Meditation: Sit comfortably and focus your attention on a word, phrase, sound, or object, or simply observe your thoughts and sensations without judgment. I like to silently say “relax” as I inhale and “let go” as I exhale.
You can practice these relaxation techniques at any time during the day, especially when you feel stressed or anxious. You can also practice them before or after work, or during breaks.
3. Take care of yourself
One of the best ways to manage stress and anxiety is to practice self care. Self care means attending to your physical, mental, emotional, and social needs. When you take care of yourself, you can boost your resilience, mood, energy, and confidence.
Some ways to take care of yourself include:
- Eating healthy: Choose nutritious foods that can nourish your body and brain, such as fruits, vegetables, whole grains, lean proteins, healthy fats, and water.
- Sleeping well: Aim for seven to nine hours of quality sleep every night, as sleep can help you restore your body and mind, regulate your hormones, and improve your memory and concentration. Take a look at our blog on sleep for tips to help you.
- Exercising regularly: Engage in physical activity that you enjoy at least three times a week for 30 minutes each time. Exercise can help you release endorphins (the feel-good hormones), reduce stress hormones (such as cortisol), improve your blood circulation, and strengthen your immune system.
- Having fun: Do something that makes you happy every day. It can be a hobby, a passion project, a game, a book, a movie, or anything else that brings you joy. Having fun can help you relax, express yourself, and balance your work and life.
- Connecting with others: Reach out to people who support you, such as family, friends, colleagues, or mentors. Connecting with others can help you share your feelings, get advice, receive feedback, or simply have a good laugh. Connecting with others can also help you feel less isolated, lonely, or overwhelmed.
4. Seek professional help
Sometimes, stress and anxiety can be too much to handle on your own. If you feel that stress and anxiety are interfering with your work performance, your personal life, or your health, you may need to seek professional help. Professional help can include:
- Counselling / Therapy: Talking to a counsellor or therapist can help you explore the causes of your stress and anxiety, learn coping skills, and change negative thoughts or behaviours.
- GP: Speak to your doctor who may advise therapy, tests and / or medication.
- Coaching: Working with a coach can help you improve your work skills, such as time management, communication, leadership, or problem-solving. Coaching can also help you set goals, develop strategies, and overcome challenges.
Stress and anxiety are common in the workplace, but they don't have to ruin your wellbeing and happiness. By following these tips, you can manage stress and anxiety in the workplace and enjoy your work more.
We have a FREE eBook available to download on "10 Steps to Less Stress & Anxiety at Work" or you can purchase it via Amazon.
If you would like to know how Beam can help you Manage Stress & Anxiety in your workplace, please get in touch with us. You may also find it useful to get a copy of Lianne's other books which focus upon anxiety and self care.