Anyone who suffers from anxiety knows that it doesn’t always arrive on time and doesn’t always send warnings before it comes on strong. At work, any situation of overload can trigger a series of symptoms and simply end your productivity.
So, if you suspect that you are experiencing anxiety at work, it is time to learn the signs of this condition and understand how you can combat them. Keep an eye out!
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What causes anxiety at work?
Several factors can trigger anxiety in the workplace, but the most common among them is stress , which can cause serious harm to employee performance, as well as seriously affect their satisfaction and commitment.
So, check out some situations that usually provoke this feeling and observe how your body and mind react when they happen to you!
Very long journeys
If you have a time to arrive at work, but no time to leave, this can be a problem for your mental health. In general, we like to plan ahead and divide our time between obligations and leisure. And when you can’t do this, your satisfaction will decrease and your mind will become tired , since work exceeds the hours agreed with the company.
Excessive responsibilities
Having many tasks inside an organization can give an impression of anxiety. There comes a time when one starts feeling that there are several things that they can hardly manage, which leads not only to overwhelm but also to a sense of shame or incompetence. Day in and day out, over time, anxiety grows together with irritation as a lack of time is seen, which is going to “solve everything.”.
Unattainable goals
Having goals that are much bigger than you can actually accomplish can also cause anxiety. So instead of trying to “climb a daunting mountain,” try taking it one step at a time. Before you know it, you’ll be that much closer to the top.
Little time for leisure
Don’t forget that a life based on work and commitments is not a life that is enjoyed, but rather fulfilled. Your leisure time should not be an item on your checklist to ignore when work takes up too much of your time.
So, prioritize your fun, the time you spend with the people you love and the moments you spend doing what you enjoy.
Hostile and unsafe environment
An environment with hostile communication or bosses who are always threatening, judging and demanding can become a trigger for anxiety. So, in some cases, you simply cannot change the entire ecosystem around you, you just have to get out of it.
What are the signs of anxiety at work?
Want to identify if these situations you just saw are causing you anxiety? Then, here are some symptoms that cannot be ignored:
- You are always stressed and with a huge feeling of weight on your shoulders;
- There is a constant feeling that something very bad is about to happen at your job, even without any reason;
- You feel agitated and excessively worried, but you are unable to carry out any demands;
- Your chest seems to race out of nowhere, and you find yourself with palpitations, sweaty hands, or labored breathing at the office;
- Despite being always in a rush, you are unable to produce and fulfill your obligations.
Although it may seem a bit contradictory, know that anxiety can put you in a state of so much worry that you simply can’t focus on the here and now to get things done. Instead, you mentally go over everything you need to do, while time passes without you finishing (almost) anything.
How to control anxiety at work?
If you have realized that you are really suffering from anxiety at work, then it’s the time to check out some tips and techniques in order to overcome this problem without harming yourself or the company. Let’s go!
Mindfulness
The first is this generally straightforward reflection procedure, which will require a little exertion from the start, however which can later act as a speedy pill to quiet you down. Care can be polished by sitting in an agreeable position where you can shut your eyes and take a couple of seconds to inhale profoundly and unwind.
After you take in and out as tranquilly as could be expected, start to focus on your environmental elements. Focus on the temperature on your skin, the sensation of the texture of your garments on your body, stand by listening to the hints of individuals, pay attention to the vehicles passing by in the city, smell the air… This will place you in a condition of full presence , taking your brain off the future and placing it in the present.
Physical exercises
Another tip that can be very useful, although simple, is: practice physical exercise regularly. It doesn’t matter which one, just start. Sign up for a gym in your neighborhood, sign up for judo classes, start swimming or go play soccer with your friends.
If your anxiety persists, talk to your boss about leaving the office for 10 minutes. Go outside and get some fresh air and take a short walk, observe the movement on the street and take your mind off work. This will help you burn off some energy and rejuvenate your mood.
Officeless
Depending on your level of anxiety, you may want to talk to your boss about the possibility of working outside of the office, whether it’s at a coffee shop, your own home, or the local public library. This is known as officeless working .
This way, you ensure that they perform well over time, gain more energy to deal with work without anxiety and even make progress on complex issues that they were trying to resolve. Show that this can be positive for the company too.
also read: How can you improve your mood by practicing sports?
