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How to fight anxiety at your workplace?

Workplace anxiety can have a negative impact on your productivity, quality of work, and general mental health. Everyone who has ever worked has felt the strain of anxiety at some point. It can be stressful, even if you like your job. In the short term, you may be under pressure to achieve a deadline or complete a challenging task. Workplace stress, on the other hand, can become overpowering – and damaging to both physical and emotional health.

While you may not always have control over what occurs at work, you do have power over how you react and cope with potentially stressful events.

Here are some suggestions for dealing with anxiety in the workplace:

1. Keep track of your sources of stress

For a week or two, keep a diary to track which circumstances cause you the greatest stress and how you react to them. Keep a journal of your feelings, thoughts, and information about the issue, as well as how you acted.

Have you ever yelled your lungs out? Why don't you take a stroll? Taking notes might help you recognize patterns in your stressors and responses to them.

2. Create healthy actions

Instead of turning to fast food or alcohol to relieve stress, try to make healthy choices when your anxiety is setting in.

Exercise is an excellent reliever when you feel anxious. Yoga is an excellent choice, but any form of physical activity is beneficial. Make time for your hobbies and for the activities that make you happy.

For successful stress management, getting adequate good-quality sleep is also necessary. To build healthy sleeping patterns, limit your coffee intake as well as computer and television use at night.

3. Set your limits

In today's digital world, it's easy to feel driven to be always available. Make a distinction between your job and personal life. Making it a rule not to check emails from home in the evenings or to not answer the phone during dinner could help.

People have different preferences for how work and life balance should be combined but setting clear borders between these worlds can help to reduce the anxiety and prevent conflicts and the stress that comes with it.

4. Recognize how to unwind

Meditation, deep breathing exercises, and mindfulness (a condition in which you actively examine present feelings and ideas without judging them) are all techniques that might help you relax.

Begin by focusing on a simple activity such as breathing, walking, or eating for a few minutes each day. With practice, you'll be able to focus purposefully on a single activity without getting distracted, and you'll discover that you can apply it to various elements of your life.

5. Look for support

Accepting support from trusted friends and family members might assist you in better managing your stress. An employee assistance programme at your workplace may have stress management options available, such as online information, available counselling, and referrals to mental health professionals if needed.

If anxiety at work continues to overwhelm you, speak with a psychologist who can help you better manage anxiety and change unhealthy behaviors'.


It's fine if you can't control or determine when your anxious symptoms may flare-up. Accepting that work anxiety exists is one of the most effective methods to deal with it.

When you're nervous, you don't have to be hard on yourself or feel helpless in the face of it. Even though you have anxiety, you can succeed in life. You can and should seek emergency help from a mental health professional if you ever feel hopeless or overwhelmed.

Taking care of oneself is sometimes the best thing you can do for your career.


Written by: Girish Rohra

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