5 Ways Of Coping With Anxiety At Work

5 Ways Of Coping With Anxiety At Work Do you feel like youre about to have a panic attack at work every other day? Are you consistently waking up from anxiety dreams at 4 a.m., then rolling over and checking your work email and never getting back to sleep? No, youre not insane most of us have been there at one point or another. But that still doesnt make it OK.Whether or not youve ever been diagnosed with an anxiety disorder, youve probably felt, at least sometimes, like you have symptoms of stress and anxiety (it probably feels like intense fear or a severe anxious sensasion surrounding your job).Maybeyoure intimidated by your anfhrer or feeling anxious because youve just got way too much on your plate.Whatever the trigger of your anxiety is, youll want to find some ways to manageyour stress, prioritize your mental health,and figure out how to deal with anxiety so that its not debilitating. You also need to identify the root cause of your anxiety and understand how it is affecting y our life in order to really solve the problem once and for all.Sure, some amount of pressure is healthy and can keep you motivated. But if youre feeling panicky most of the time, or like you may have an anxiety disorder, just remember that the only thing worse than the stress dreams themselves is allowing them to affect your mental health and your performance at work so you need to take some action thatll help you chill the F out and enjoy your life and the people around you. When your anxiety starts affecting your ability to functionas well as your mood and the people around youyou need to do something about it.Its easier said than done, especially if youre prone to being anxious or youre someone who worries about, well, everything. But anxiety can take a toll on your physical healthyou might experience muscle tension, headaches, and insomnia, as well as a decrease in appetitie and loss of interest in sexin addition to your mental health. A full blown panic attack is short, general ly reaching a peak after 10 minutes, but youll feel drained and fatigued afterwards, which can also affect your health in significant waysHereare some strategies that will help you crush your debilitating thoughts and help you sleep through the night...and make it through the next day without biting off all your nails.Dont sleep with your phone next to your bed.Seriously, dont. If youre wondering how to deal with anxiety, especially work-related fear, this should be a priority. Yes, there are still old school alarm clocks - so thats not an excuse. Youre staring at a screen for enough hours every day it doesnt need to be (slash absolutelyshouldntbe) the last thing your mind experiences before bed and the first thing you do when you wake up.Checking your work email during behauptung times is bound to make you worry, spike up your nerves and make you mora stressed during two moments that should be peaceful. Start your sleep and then your day by clearing your mindwithoutstressing about whats to come.At the end of each work day, take note of whats on your agenda for tomorrow.You dont need to write a long report each evening, but jot down some thoughts, notes or a quick list of things you want to accomplish the next day. Planning ahead a bit and creating a brief to-do list will save you from feeling overwhelmed when you arrive at your desk the next morning.Move it, move it AKA exercise.Maybe you feel like theres just no time to exercise during the workday. And sometimes there isnt. But whenever you can - even if its for 20 minutes two or three times a week - get your butt to the gym, to a yoga class where you can focus on deep breathing, or jog around your hood. Exercising relieves stress, so even if youre feeling overwhelmed about trying to fit a workout into your schedule, youll feela lotbetter after getting a quick sweat session in.Your workout can also be a good time to reflect. Theres no better time than while youre running to try to figure out how to resolve whatevers been keeping you up at night. Give yourself a break.This doesnt just mean dont beat yourself up. Give yourself anactualbreak. It doesnt have to be an hour lunch break (do those even exist?)...but go outside -- even if for 15 minutes -- to get some sun, a coffee or some food. Youll be more at ease and productive if you let yourself take a breather once or twice a day.Relax after a stressful day.After you leave the office, stop thinking about work. Meditate. Take a bubble bath. Do some deep breathing exercises. Take a walk. Whatever relaxes you and gives you some distance from the day, do it. That will help you separate your work life from your home life and allow you to stay calm.Set aside designated time to stress. In a 2011 study, Penn State researchers found that designating a 30-minute period of time to worry and putting away your anxieties until that time could help people manage their stress. The process involves thinking of a time and place to have this worry sessio n and consciously making an effort to put aside your stressors until then.If its really too much, talk to your manager.You might be concerned that it will seem like you cant handle your job. But you also may just havewaytoo much going on -- and your manager likely isnt aware of everything that youre doing. If your workload has become unreasonable, talk to someone about it before you explode. People will respect you for being responsible and assertive about whats doable, especially if its clear that youll be more productive if you have a bit more support.Finally, take a step back, clear your mind, and remember that your job is temporary. Its only one part of your life, and while its an important one, you can always explore other options if its starting to feel like a parasite or youre constantly on the verge of a panic attack. Your day-to-day life should feel full and happy.And if you like what youre doing (besides the parts that cause nightmares) -- and you feel like your anxiety is more a function of your personality than your actual job -- try to remember that work is work, and its going to be stressful sometimes. Everyone makes mistakes and has bad days, but no job is worth compromising your sanity.Fairygodboss is committed to improving the workplace and lives of women.Join us by reviewing your employer