Work Anxiety: Tips for Tough Days

Anxiety is a condition that at the best of times, is a pain in the arse – so when work factors in, things can get difficult.

Grounding techniques don’t always transfer to the same environments you find yourself in. For example, although you might benefit from meditation or journaling to get you through an anxious period at home – you can’t exactly whip out your white noise and headphones to take 5 at work.

So, what are the best ways to manage anxiety when in a work environment?

Here’s what works for me:

1. Accepting that it’s a tough day

This is something that is often easier said than done, but is a pivotal step in getting ahead of your anxiety.

We should teach ourselves to not feel guilty knowing that today might not be a great day – we should instead work to remind ourselves that we are human, and not everyday will be our best, and that’s okay.

After we accept the situation as it is, it’s easier for us to assess our best steps moving forward.

(It also helps mitigate any guilt – so that’s a bonus!).

2. Taking mindful breaks

Another important step that we should pride ourselves in doing is taking breaks.

This could look different for everyone – whether it be having a quiet moment to yourself in the staff room, making yourself a nice cuppa and taking 5, or reminding yourself of your gratitude’s for the day, any thing that can keep your mind level is something that should not be missed on days like these.

3. Use grounding techniques

Grounding can look different for everyone, but one popular technique is the 5-4-3-2-1 method. Although not always plausible, especially if you work in a fast-paced environment, it is a technique that can help you refocus and regain control of your thoughts.

New to the 5-4-3-2-1 technique? Try and list 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste as a tool to shift yourself focus away from anxious thoughts.

4. Communicating if needed

I’m aware that anxiety and mental health are still massively stigmatised – although, I firmly believe that if you feel the need to communicate your emotions or thought process, you should do so without fear. There will never be repercussions for sharing your state of mind with a trusted colleague or member of management.

Outwardly expressing yourself to others enables you to reassess how you’re feeling, and gain the opportunity to be supported by others.

Because, let’s be honest – sometimes we’re just not enough to get ourselves out of an anxious head space, and that’s okay.

5. Being kind to yourself

The most important thing to remember on days like these, is that these feelings are only temporary.

I know it may seem sometimes that the cycle is never ending, but we just have to remind ourselves – tomorrow is a new day.

Give yourself the same kindness you would offer a friend. Even if today feels heavy, it doesn’t define you, and you’re doing the best you can.

I hope these management techniques aid you in your journey to grounding yourself during your anxiety journey.

What techniques work best for you when dealing with anxiety in the workplace?

Let me know below.