Anxious About Work? 4 Ways To Keep Calm While Remaining Productive

In today’s fast-paced world, the pressure to perform well at work might make you feel more stressed than normal. Whether you’ve got looming deadlines or a demanding boss, the workplace can sometimes get overwhelming. However, it’s important to remember that feeling anxious about work is manageable.

By implementing some practical strategies, you can keep calm and maintain productivity even during the most stressful times. Here are four practical ways to keep calm in the moment and remain productive.

1. Try a deep breathing exercise

Controlling your breath is one of the best ways to avoid an anxiety spiral. It slows your heart rate and helps you get more in tune with your body. It also has the added benefit of being unnoticeable to those around you, which is helpful if you work in a crowded office. Before starting your tasks, try a deep breathing exercise that works for you.

4-7-8 breathing

Breathe in through your nose for a count of four, hold for a count of seven, and exhale through your mouth for eight. Repeat as often as necessary.

Box breathing:

Inhale through your nose for five seconds, hold for five seconds, exhale through your mouth for five seconds, and hold again for five seconds. Repeat as often as necessary.

2. Avoid multitasking

Focus on completing each task before starting the next one. You can avoid feeling overwhelmed by the chaos of multiple projects. One good way to get started is by making a to-do list. A list of your tasks for the day will help you prioritize what needs to be done. It’s also good to break down your most important tasks by their individual components.

That way, you can feel a sense of accomplishment each time you cross something off your to-do list and chip away at the work you need to get done. Another good option is turning off notifications for a certain time (if your work allows it). This way, you avoid getting distracted by emails and texts as you dive into your work.

3. Take five

It’s okay to take quick breaks and return to work. If stressed, get up and walk for five or ten minutes. Getting out of that negative headspace for a few minutes can refresh your mind. Otherwise, anxiety can spiral, and you won’t be able to focus. Consider bouncing ideas off a coworker, grabbing coffee, or mentally checking out at your desk. When you return, you’ll have a new perspective and blown off some steam.

4. Reflect on your feelings

It’s important not to push your negative feelings down. Doing this too often can lead to worse mental health issues down the line. After you have an anxious episode, reflect on those feelings. Talk to your partner or a close friend about how you reacted at work and ask for advice on what to do next time. Recognizing your feelings can also help you learn when you’re getting too stressed out. This is the first step to learning to identify, avoid, and manage your triggers.

Is work stressing you out?

While it’s normal to feel particularly anxious if you have a big project coming up, constant stress is not. If you’re trying to cope with anxiety most days, consider talking to a mental health professional. A therapist can help you get at the root cause of your anxiety and learn healthy ways of coping with it in your day-to-day life.

To find out more about how anxiety therapy can help you stay grounded at work, please reach out to us.