5 Tactics to Reduce Anxiety at Work – Introvert Whisperer

5 Tactics to Reduce Anxiety at Work - Introvert Whisperer

5 Tactics to Reduce Anxiety at Work - Introvert Whisperer

Feeling anxious at work can bog you down and decrease your productivity. You can spend hours dealing with symptoms of stress, which push back your deadlines, allowing additional work to pile up around you. It is a vicious cycle that many people on the workforce face on a daily basis. What can you do to relieve your anxiety at work?


To relieve stress at work, take brisk walks around the office on your break. Limit your caffeine, increase your water intake, and improve your diet. Keep the temperatures cool to increase productivity and reach out for help in meeting your deadlines. 


Exercise to Improve Your Mood

One of the best ways to reduce stress and anxiety at work is through exercise. Studies have proven that bodies in motion reduce stress hormones like cortisol and adrenaline and stimulates endorphins, your body’s natural mood elevators. According to the Mayo clinic, even half an hour of activity 3-5 days per week can make a lasting change to your mood.


Take brisk walks on your breaks to clear your head so that you can return to your task with a renewed focus. Even a short walk can improve your mood for several hours. Add moderate exercise to your routine for long-term effects that will not only relieve your anxiety over time but help you gain confidence for success.


Be Upfront and Honest About Your Work Deadlines

Many who suffer from anxiety aim to please at all costs. They will often agree to tasks and deadlines even if there is little chance of them being completed. The stress from the new work can make things worse, especially if you know you’ll have to apologize when it’s late.


If someone asks you for help and gives you a deadline, be upfront with them. Explain what it will take for you to finish the project and negotiate a better timeline. While the deadline might not change, you may be given extra help on a task in order to complete it.


While caffeine can increase your energy levels, letting you stay focused for longer, too much can mimic the symptoms of stress. If you suffer from anxiety, experiencing shaky hands or an upset stomach from your daily coffee may trigger everything that makes you worry.


While you don’t have to cut caffeine out completely, understanding your body’s reaction to it and moderating it to healthy levels can help substantially. Waiting an hour before your first cup and reducing your intake to 3-4 cups per day will teach your body to run on its own energy, reducing your cortisol levels.


Try to replace the extra coffee with water, which can reduce your stress as your body hydrates. Maintaining a healthy diet will also improve your mood over time.


Keep Cool When Working Hard

If your job requires a lot of manual labor, Quality Air recommends using ducted air conditioning or fans to help keep areas cool. A study conducted by the University of Chicago has shown that when temperatures rise above 80° Fahrenheit (27° Celsius), productivity in the workplace goes down by 4% per degree.


Many people experience more anxiety when they are hot and uncomfortable. Consider approaching your manager or HR department to see if they can implement areas to cool your workplace to both relieve stress and improve productivity.


Explore Mental Health Resources

Though it can feel vulnerable to open up and share that you’re experiencing stress at work, the symptoms are more common than you think. Many managers and supervisors have dealt with anxiety either in themselves or with another worker. Be open and honest with them and let them know what you need to decrease your stress. Often, even small adjustments can make a big difference.


Many companies offer mental health resources to employees who suffer from an anxiety disorder. They have direct numbers with counselors you can call or set up an appointment with a professional in your community. These are often available free of charge to help you through your stress. Talking face to face with a professional therapist can relieve a lot of worries. While it might not take away your stressors, you’ll learn new methods of handling your anxiety for the future.



About the Author: This article is written by Luci Aldrin, a part time blogger and full-time mother to an energetic toddler. She currently guest writes for Quality Air primarily on how to improve home and office environments.”

Brought to you by Dorothy Tannahill-Moran – dedicated to unleashing your professional potential. Introvert Whisperer

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