10 Proven Techniques to Manage Anxiety and Achieve Success in the Workplace
Anxiety and stress are common in the workplace, but they don’t have to derail your success. With the right techniques, you can manage anxiety and thrive at your job. Here are 10 proven strategies:
- Practice deep breathing: Taking deep breaths from your diaphragm for 5-10 minutes can lower your heart rate and calm your nervous system.
- Exercise regularly: As little as 10-20 minutes of exercise 3 times a week can boost your mood and reduce anxiety over time.
- Set priorities and boundaries. Make a to-do list and focus on the most important tasks. Set limits on how long you respond to emails or take work home.
- Talk to your manager: Explain any struggles you’re facing and see if your manager can provide support or flexibility. Most managers want their employees to succeed.
- Avoid caffeine, sugar and alcohol: These can worsen anxiety by affecting your mood and sleep. Try drinking more water instead.
- Practice mindfulness meditation: Focusing on the present moment for just 5-10 minutes a day can make a big difference in managing anxiety.
- Seek professional help: If anxiety becomes overwhelming, talking to a therapist or joining a support group can provide strategies to cope.
- Talk to a professional: If anxiety becomes severe or chronic, talk to your doctor or a therapist for coping strategies and potential treatment.
- Lean on coworkers: Ask trusted colleagues for support and vent frustrations in a healthy way. Their empathy can make anxiety feel more manageable.
- Celebrate successes: Note any wins, no matter how small, and reward yourself. This will boost your confidence and motivation to keep managing anxiety at work.
