Managing Worry at Work

Juggling the demands of your job and your personal life is not an easy task - and you might often get overwhelmed and worried. When this worry is often accompanied by apprehensive, negative thoughts and physical/bodily symptoms (like sweating or high blood pressure), it is known as anxiety.

People with high levels of anxiety often struggle with regular, routine tasks, such as meeting deadlines, interacting with colleagues or bosses, stressful work hours and more. They also tend to relive the situations that have made them feel worried or anxious in the past. These thoughts can be especially distressing at the workplace and are likely to affect your performance and the quality of your work. If you find yourself in a similar situation, here are a few ways you can manage your anxiety at work.

Be More Aware of your Anxious Thoughts

Very often, your thoughts can make you worried or anxious. One way to identify and keep track of your thoughts is journaling i.e. noting down all the situations that make you feel worried or anxious. Once you recognize these anxiety-provoking thoughts and the situations in which they occur, it will be easier for you to deal with them.  

Keep Your Friends Close

Frequent anxiety or worry can also make you feel scared and alone. On the other hand, feeling supported by your friends and family members can make you less likely to experience worry in different situations. Try speaking to a trusted friend at or outside of work, about your difficulties. It’s always good to have someone to rely on when a situation gets overwhelming and worrisome.

Avoid Multitasking

The urge - or, in many cases, the demand - to do multiple tasks at once, especially at work, is often inevitable. However, while multitasking might seem enjoyable or easy at first, it eventually takes up a considerable amount of your time and could lead to errors. Additionally, repeatedly switching from one task to another can take up a lot of your brain’s energy, leaving you exhausted and anxious. Try planning your schedule beforehand, and prioritise your tasks in order to make sure that you give yourself sufficient time to execute each project. This strategy can also protect you from getting worried or overwhelmed.

Encourage Yourself

Talking to yourself in a positive and motivating manner not only enhances confidence but also reduces worry. Small victories - like getting through an hour without any worrying thoughts, or completing work on time - deserve some encouragement and praise in the form of a verbal pat on the back (“You’re doing great” or “Just a little more to go and you’ll be done!”).

Take Breaks to Sustain Productivity

Dividing your work into realistic, small chunks and allowing yourself short breaks in between can keep you from getting overwhelmed or burned out.

Speak to a Professional

Seek Support

When things seem out of control, or you feel like you might need the support of a professional, speaking to a therapist would help you learn valuable coping techniques to manage your worry.