8 Effective Ways to Manage Anxiety at Work: Tips for a Calmer and More Productive Day

Dealing with anxiety at work can be a frustrating and exhausting process. As we strive to balance our tasks and responsibilities at work, processing distressing feelings or thoughts becomes that much more challenging. 

However, you are not alone! Whether it only pops up during yearly review time, or it’s a daily struggle every morning when you log in, work-related Anxiety is an all too common experience. And, no matter what it looks like for you,  job anxiety can be debilitating. 

To help decrease work anxiety, there are some easy-access ways to be more mindful, kinder to yourself in those high stress moments, and feel more equipped to face work overload head on. Check out the 8 tips listed below to help you manage your anxiety and take on the work day.

Have a Routine

Workplace anxiety can oftentimes stem from the anticipatory stress that comes with unpredictability in your day. Establishing a small routine that works for you throughout your workday- whether it’s beginning your day by listening to music and filling up your water bottle, or eating lunch in the same spot- can be a helpful way of incorporating a level of comfort and predictability into what may be a chaotic schedule. 

Find an Organizational System that Works for You

Navigating through disorganized files or task lists can sometimes add to feelings of overwhelm and anxiety. In this way, establishing a consistent organizational system that works for you can help build confidence in your ability to take on challenges and problem solve, while also decreasing anxiety levels along the way. A sure fire system can mitigate communication with coworkers, help you slow down and keep track of day to day responsibilities, and keep you grounded in your workflow. While finding what works best for you may take some trial and error, this may look like having detailed email folders, finding a planner that fits your needs, or having a blast with a label maker.

Build in Breaks

Taking breaks throughout the day is essential to staying mindful and grounded in the workplace. Breaks help alleviate stress levels, can provide a quick reset in your day, or just allow you to have a chance to process the day before having to commute home. By taking time to decompress, you’re allowing your mind and body to take a mindful pause, release tension, step outside of work-mode to decrease feelings of overwhelm. Whether you take a walk around your office floor, sneak into a conference room for a quick meditation, or grab a snack, building in moments for yourself can make it easier to navigate the day.

Set Realistic Goals

While making a master to-do list can sometimes be helpful, looking at every task on your plate all at once can sometimes make an anxious brain feel even more stressed. Pin-pointing a few goals for the day out of the larger list is a great way to simplify your day and increase productivity. This may be a part of your overall organization system, or just a small strategy to help decrease the anxiety we may experience surrounding work responsibilities and efficiency. 

Save Positive Feedback

It can be easy to get down on ourselves in the workplace, whether we find ourselves falling into anxious thought patterns about performance or the perceptions of others. This can be especially tough if you are someone who values positive feedback but are not hearing it from your managers often enough. Keeping a folder of the positive comments and feedback from your coworkers and supervisors to look back on when anxious thoughts start to creep up can be a great way to build confidence and stop perception anxiety in its tracks. Some positive feedback or comments may seem small in the moment, but down the line they could serve as the perfect pick-me-up!

Make the Space Your Own

Workplace anxiety may also stem from feeling uncomfortable or unsettled in your environment. When you feel like you can’t relax, it’s easy to fall into anxious patterns. Utilizing small decorations, lamps, or personal photos may decrease those feelings of discomfort and therefore decrease anxiety overall. 

Practice Mindfulness

Box Breathing is an easy and accessible way to begin using mindfulness throughout the day to calm your nervous system and decrease anxious feelings. A form of deep breathing, box breathing has you breath in slowly for a count of four, and hold your breath for another count of four. This is followed by slowly exhaling through your mouth for a count of four, and repeating that process until you feel calm and centered.

The 5 Senses activity is another work-friendly way to keep your mind and body calm by utilizing mindfulness. Begin by locating 5 items that you can see in your vicinity, and focus on them. Then locate 4 things you can hear around you. Follow that by pin-pointing 3 things you can feel in the moment. Then, find two things you can smell. Lastly, what is one thing you can taste? Complete this exercise slowly, focusing on leaning into your senses and letting the anxiety fall away.

Progressive Muscle Relaxation (PMR) is another great way to reset your brain and body during a particularly anxious day. A form of meditation, PMR is a guided activity where you tense and release each muscle in the body. If you’re at the office, find a private place to complete the meditation, like in an empty office or bathroom stall. If you’re working from home, step away from your work area for a second and find a comfy spot to lay down. There are a plethora of online videos ranging from five minutes to thirty minutes, walking you through the process of relaxing your body and mind. Pop your headphones in, pick a guided video, and lean into the relaxation.

Utilize Sensory Distractions

When our nervous systems are dysregulated and it’s difficult to re-center, sensory distractions can be incredibly helpful. By introducing a new sensation, your body may focus on the new feeling over the spiked anxiety. This can look like eating sour candy, running your wrists under cool water, or squeezing a sensory toy. Try out a few of these options and see what works best for you.

Overall, while workplace anxiety is a common experience, it can feel very upsetting and disruptive to your daily life. Utilizing coping mechanisms to decrease anxiety levels can be a game changer for how you feel walking into the office or sitting down at your desk every morning. Whether you’re interested in organization or sensory skills, there’s a range of options to try and manage anxiety. Try out the tips and tricks above to see which work best to help you thrive. 

Looking for some extra support while navigating workplace anxiety? Our incredible providers here at Manhattan Wellness are ready to start that journey with you. We understand that managing anxiety can be difficult. With our amazing group of therapists, you don’t have to navigate the process all on your own. A dedicated team working out of Manhattan, Brooklyn, or anywhere in New York, our clinicians are ready to help you start a journey of empowerment and self care. Follow these steps to get started:

1. Contact Manhattan Wellness today or email us at hello@manhattanwellness.org
2. Schedule your first appointment with one of our Manhattan therapists
3. Embark on this empowering path to a more confident you

OTHER THERAPY SERVICES OFFERED IN MANHATTAN, BROOKLYN, & THROUGHOUT NEW YORK

At Manhattan Wellness, our therapists are here to support you in navigating every aspect of life. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more.