Managing Anxiety at Work: 6 Simple Strategies

While only 9% of adults in the US are diagnosed with an anxiety disorder, roughly 40% of people experience persistent stress or anxiety, according to an Anxiety & Depression Association of America survey. 

Whether it’s from a heavy workload, performance expectations, or too little time off, workplace anxiety is common, and it can have a major impact on your well-being. At Bridging the Gap Psychological Services in Katy, Texas, clinical psychologist Tioana Maxwell, PsyD, specializes in psychotherapy techniques like cognitive-behavioral therapy, to help manage anxiety. 

In this post, our team rounds up some effective ways to ease worry and get back in control so that you feel better at work. 

1: Grounding techniques

Grounding techniques are an extremely useful tool for combating anxiety, regardless of the environment or situation. Grounding anchors you, helping to divert attention from overwhelming thoughts or feelings and reconnecting you with the present. 

The "5-4-3-2-1" method is a sensory awareness exercise that helps you intentionally notice and focus on your surroundings. This takes advantage of the fact that the mind can only focus on one thing at a time. 

By focusing on the present moment, acknowledging five things you can see, touching four objects, listening to three distinct sounds, identifying two scents, and recalling one taste, you're effectively shifting your mind and breaking away from the spiral of anxiety.  

2: Schedule breaks

Many times, anxiety stems from work overload. It’s one thing to feel a sense of pride and dedication to your job, but it’s also necessary to avoid burnout. Work-life balance is crucial for your mental health and overall well-being. 

Scheduled breaks prevent overworking your mind. During the day, even a few minutes away from your desk, office, or screen can help give your brain a break so that it can recharge. You can use this time to take a walk, or simply to disconnect. These brief breaks can lower anxiety.

3: Organize and prioritize

There's a direct link between our external environment and internal mental state. A cluttered desk might seem like a small issue, but it can subconsciously amplify feelings of disarray, and trigger anxiety. 

By dedicating time to organize your workspace, you're not just tidying up; you're creating an environment that supports focus. Prioritizing tasks is equally crucial. By listing tasks in order of importance, you're giving yourself a clear roadmap for the day, which can reduce feelings of anxiety.

4: Communicate

Many people feel isolated when they experience anxiety, and unfortunately isolation can make anxiety worse. When feeling overwhelmed, rather than retreating inward, reaching out can make a difference. Openly communicating with colleagues or people you trust can go a long way in easing anxiety. 

5: Set boundaries

Prior to the tech boom, there were clear and solid lines between work and personal time. Today, that line is less defined. While being available might seem like dedication, it can be a significant source of anxiety. 

Setting clear boundaries, like not checking emails after a specific time can rejuvenate your mind. This separation ensures that you have the time to recharge so that you’re more efficient, and less stressed or anxious during work hours.

6: Practice mindfulness

Mindfulness is the practice of being present— a skill that's increasingly vital at a time when life is fast-paced and information seems to come from all directions. Meditation, a form of mindfulness practice, has been shown to reduce anxiety and improve focus. 

By dedicating even just a few minutes daily to meditation, you train your mind to stay rooted in the present moment, reducing the constant worrying about the future or ruminating on the past. Over time, this can lower anxiety and help you feel more centered and balanced. 

Consider therapy

In addition to the strategies mentioned here, therapy targeted at reducing anxiety is incredibly beneficial. Our therapists provide a safe space to explore and understand your feelings. Cognitive Behavioral Therapy (CBT), for instance, can help identify and challenge negative thought patterns that lead to anxiety.

If you’re struggling with workplace anxiety, or any form of anxiety that is disrupting your life, reach out to our team to schedule a consultation. A comprehensive evaluation can help determine if you have an anxiety disorder. To get started, call our Katy, Texas, office to schedule an appointment, and get on the road to feeling better and more in control.