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  • Jayne Reah

8 Evidence Based Strategies for Managing Work Anxiety.

By Jayne Reah

We all experience anxious thoughts at work and job-related stress is one of the most common reasons for workplace anxiety. This could be due to workload, deadlines, interpersonal conflicts, or a lack of job security to name a few. When people feel overwhelmed, unsupported, or uncertain about their job, it can lead to anxiety.

Here are some tips for managing anxiety at work:

  1. Prioritise and Plan: Break down large tasks into smaller, more manageable ones and prioritise them. Planning your day and organizing your tasks can help reduce feelings of overwhelm and stress.

  2. Take Breaks: Taking short breaks throughout the day can help reduce anxiety and increase productivity. Even a five-minute break to stretch, take a quick walk or simply pause can help reduce stress and reduce the adrenaline that’s built up through the day.

  3. Avoid Multitasking: this can contribute to feelings of overwhelm and stress and can reduce productivity. Focusing on one task at a time can help reduce anxiety and increase efficiency.

  4. Practice Relaxation Techniques: try deep breathing, progressive muscle relaxation, or visualization, can help calm the mind and body.

  5. Seek Support: Talking to colleagues, seeking feedback and support, or getting help from a professional can help reduce feelings of isolation and anxiety. Chatting to your line manager could be a great way to gain support and review the challenges you’re currently facing in your role.

  6. Set Realistic Goals: Making goals achievable can help reduce feelings of overwhelm and anxiety. It's important to set goals that are specific, measurable, achievable, relevant, and time bound.

  7. Protect your Foundations: Looking after your core needs is essential. Regular exercise has been shown to reduce symptoms of anxiety as it releases endorphins, which are natural mood-boosters that can help alleviate symptoms of anxiety. Also, healthy eating, and getting enough sleep, can help reduce anxiety and improve overall well-being.

  8. Challenge Unhelpful Thinking: It's important to remember that our thoughts aren't always a reflection of reality, and just because we think them, it doesn't make them true. Challenging our thoughts and reducing their grip on us can be helpful in managing anxiety. If you're finding yourself worrying a lot then THIS might be helpful

Remember, these tips work differently for everyone, and it may take time to find the right combination of strategies to work in the best way for you. If you'd like some self care inspiration take a look HERE to discover what our coaches favourite self-care practices are.

If anxiety symptoms persist or interfere with daily life, it may be helpful to seek support from a mental health professional.

Take care!


Author: Jayne Reah

Jayne is our Work Stories Co- founder and resident executive coach. To find out more about Jayne click HERE

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