Telling a Coworker
Telling a trusted coworker the way you are feeling can help, and they can help keep things on track. When you have someone at work who knows what you are going through, they can be there to offer support, which can lead to lower stress levels.
Working within your limits
It is important to know your limits and try working within them because it will help. This can mean:
Working on a single task at a time and not thinking a lot about things you need to get done
Listening to music when working if it is allowed because it can help you cope
Closely working with the supervisors so you can prioritize tasks so you know what you need to do now and what you can do next week or tomorrow
Taking some time off to recharge if you feel like you need a break
Spending about 5 minutes of your day doing a short-guided meditation
Setting small and frequent deadlines that will keep you on track and focused
Taking a walk during the break or lunch
Using quick coping strategies
In addition to dealing with larger issues causing your work-related anxiety, it is also a good idea to practice quick-working coping strategies that you are going to use when you start feeling anxious. Click here for more help with anxiety and stress. Some of the strategies include:
- Going outside for a couple of minutes
- Practicing a brief breathing exercise
- Listening to a calming song
- Trying visualization
- Use supplements like this
- Watching a funny video
Another technique that you can use to shift your attention is grounding. This technique involves connecting with physical surroundings using your senses. This can involve;
- Listening to sounds that calm you
- Holding on to a cold glass of water or a hot cup of tea
- Smelling a candle, essential oil, or perfume
- Noticing specific things around you
- Tasting foods with a strong flavor, like a lime or lemon
Keep in mind that quick coping strategies like visualization, breathing, or grounding can help redirect your focus from stress and you will start to feel calm instead of anxious.
Practicing good health habits
Try sticking to a regular sleep cycle even though anxiety causes insomnia. Cut down on your caffeine consumption and try to avoid it in the evening. The food you eat has a big impact on your sleep. When you start eating the right food, your moods improve. It becomes easier to get enough sleep, fuel your body, and get regular exercise, which has been shown to be effective in managing stress.
If you are losing focus or concentration and starting to worry, try mindfulness. Observe your surrounding and try to focus on the present moment. Try out mindfulness meditation or a practice that encourages you to be present.