Anxiety can be a debilitating condition, especially in the workplace. If you have high anxiety all of the time, anxiety while you are at work can make it very difficult to do your job effectively. Anxiety in the workplace can affect your relationships with your coworkers and supervisors, as well as your interactions with clients or customers. Luckily, there are several ways that you can manage your anxiety while at work.
Meditation is a great relaxation tool that can really be employed just about anywhere. All it takes is 10 minutes of meditation to reduce anxiety. You can meditate at your desk, find a quiet unused meeting room, or even go into a bathroom stall. Using your breaks at work to meditate can help keep your body and mind fully relaxed and better able to cope with the day to day tasks of your job.
Breathing exercises are a great way to make sure that you are remaining calm while you are at work. When you feel your anxiety mounting, take a few moments to close your eyes and focus on your breathing. Take deep breaths, counting to five as you inhale and counting to three as you exhale. Focusing on your breathing will help calm your mind, while the deep slow breaths will reduce the physical effects of anxiety such as lowering pulse rate, lowering blood pressure, and relaxing the muscles of the body.
Counting the Senses
If you are in the midst of an anxiety attack or you are experiencing particularly high anxiety at one point in time, you can do a quick exercise to get yourself grounded and back on track. Simply find at least one thing in the room that correlates to each of the five senses. Find something you can see, something you can touch, something you can hear, something you can smell, and something you can taste. The more things you find for each sense the more grounded you will feel.
Of course, managing anxiety isn’t always this easy. You may have high anxiety in the workplace due to your own internal monologue or issues that have arisen in your workplace. If you frequently have anxiety only while you are at work, it may be a good idea to talk to a therapist. A therapist will be able to help you discover why you are having the high anxiety while at work and address those issues to eliminate the anxiety once and for all.
If you have a full time job, therapy may seem impossible to schedule. With BetterHelp.com you can talk to a therapist on the phone, by text, online, or through video chat any time of the day or night. They also have a lot of information on their website that can help you learn how to manage your anxiety in and out of the workplace. Do not hesitate to contact them, or to do more research into how to manage your anxiety at work.