10 tips to Beating Anxiety at Work

We’ve all experienced those butterflies on the first day of a new job. The self-doubt, the wondering ‘what if I screw up?’ or ‘am I really good enough to do this?’ You’re not alone if you’ve felt this way, in fact stress, on occasion is apart of working life for most people. However for some people these feelings, these thought processes and these underlying self-destructive beliefs are a constant daily occurrence that can make each day feel like a stressful blur. There are however some simple strategies you can put in place to make these feelings more manageable.

1. Be mindful of your anxiety: Most peoples' initial reaction upon experiencing feelings of anxiety is to wish it away. Who would want to sit with such an uncomfortable feeling right? Well as uncomfortable as it might feel, it may be quite useful in developing self-awareness into the triggers of these feelings and the signs and symptoms that result from it. Studies have found that people who were diagnosed with generalised anxiety disorder (GAD) showed lower levels of mindfulness than those of a healthy population and that mindfulness can also be a protective factor against feeling disabled by their disorder.
2. Put yourself out there: Don’t let these feelings limit your potential or any positive opportunities you may have taken if only it didn’t cause you stress. It is often your perceived self-efficacy (perceived ability to cope) that is more damaging than the actual anxiety itself. It is important to still find meaning in the workplace and to not let your anxiety dictate the course of your career.
3. Take a break: Use your leave; whether it’s for a holiday or simply some down time, taking a break is essential in preventing a burn out later down the track. Furthermore, ensure you allow yourself to switch off after work and not bring it home with you.
4. Exercise: This one seems to pop up as a way to manage a number of mental health issues. Physical activity produces endorphins, which put us in a better mood and assist in alleviating stress. Studies have consistently shown that exercise is associated with lower levels of anxiety, depression and overall neuroticism.
5. Get it done don’t make it perfect: How many times have you put off starting a task because you didn’t feel ready or because you felt you had to learn more or plan more. People experiencing anxiety tend to place a lot of pressure on themselves to be ‘perfect’ which can often be immobilising. Don’t worry about making something perfect, just focus on getting it done.
6. Develop a self-care routine: This may look different from one person to another however there are a range of practices you can utilise. Whether it be exercise, journal writing, being in nature, socialising, positive affirmations, playing an instrument etc. Find what works best for you and try to engage in at least one of them on a daily basis.
7. Don’t overload yourself: Saying no can be hard, especially if you want to prove yourself in the workplace. However taking on more than you can handle can ultimately worsen those feelings of anxiety and lead to burnout. Ensure you are realistic in the tasks you accept and don’t be afraid to say no if you are feeling overwhelmed.
8. Talk to someone objective about your mistakes: While it can be easy to get down about yourself if you’ve done something wrong at work, anyone who has worked a job for more than a few days will tell you that mistakes are bound to happen. Speak to someone objective such as a friend or family member about the situation and try to view it in a realistic way.
9. Ask for help: You don’t have to do this alone; seeing a therapist may make you more aware of your anxiety provoking thoughts and behaviours, what triggers them and how to best cope with them when they do arise.
10. Know your self-worth: Understand that these feelings of anxiety do not define you, nor do they bind you in any way. The goals and aspirations you have set for yourself are very realistic with or without the presence of anxiety and by engaging in some of these coping strategies you are very likely to achieve them.

Should I tell my employer? There are pros and cons to opening up to your employer about a mental illness. On one hand it may help your employer to understand your situation, provide empathy and delegate tasks within the workplace accordingly. However the stigma surrounding mental illness can be hard to avoid. One study found employers seven times more likely to recommend hiring an applicant with a physical disability (someone in a wheelchair) than a mental illness (someone on medication for anxiety or depression). This stigma has also been found to result in employers micromanaging, over-attributing mistakes to the persons illness, restricting promotions and gossiping. Ultimately it is a personal decision based on the type of work you are involved in, your relationship with your employer and the health and safety of both yourself and the people you are engaging with within the realms of your job.