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7 Ways to Deal With Anxiety at Work

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While there is no one way to deal with anxiety effectively, as it affects each individual differently, there are numerous things to try that could help alleviate some of the stress. Particularly in the workplace, where tensions and stress can run high. 

Health and wellness shouldn’t just be things you worry about at home or in your free time; they are almost more important in the workplace as that is where you are more likely to struggle more. Here are 7 ways to deal with anxiety while at the office. 


While simple, breathing is a way to quickly clear and reset your mind in a pinch. One of the biggest problems with anxiety is that you sometimes get frantic or you don’t do anything at all; taking the time to breathe allows you to engage your mind in a relaxing way. There are a few ways you can go about this; one widely known technique is the 4-7-8 method. Breathe in for 4 seconds, hold your breath for 7 seconds, and then release your breath for 8 seconds. This idea is to extend exhalation to let go of all the stress.

Mindful breathing, in particular, is a very underrated way of dealing with anxiety. Making the conscious effort to breathe deeply, calm your mind and body and then get back to what you are doing can be a life-changer if it works for you. 

Step Away from Your Desk

Anxiety can often be tied to a place or a situation; regarding stress at work, that place is often your desk. If you are hit with an anxiety attack and not sure what to do, stepping away to go outside, going to your breakroom, or something similar might be all you need. 

Combine this with taking five or ten minutes to sort out your breathing, maybe having a cup of tea, and you might find that it is all you need. You can also take a walk outside your office and get some fresh air. The goal is to get yourself as far away from what is causing the anxiety as possible. 

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Don’t Suppress Your Anxiety 

You will often hear people talking about not bringing your problems from home to the office. However, if you are someone who struggles with anxiety, this is a recipe for disaster that will only lead to a worse outcome for you. 

Try to find a middle ground where you can be honest with your manager about what is going on and try to find a solution that benefits both of you. Honesty is always the best policy in these cases as it will allow them to understand what is going on and, hopefully, work with you. 

The workplace isn’t somewhere you can do and say whatever you want, but it is essential to find a way to express your anxiety. There is no need to suppress it just because you are at work; you will quickly find out that holding it in will only worsen. 

Anxiety is also the cause of loss of sleep, meaning you leave work stressed, barely sleep, and then come back to work stressed, and the cycle continues. Keeping your anxiety inside will affect more than just your work life. 

Talk to Someone 

Deal with work anxiety now

Speaking of healthy ways to express anxiety, you can talk about it. There is no need to keep your worries to yourself, and talking to a friend, colleague, the HR department, whoever it may be, is only a healthy choice. 

It is essential to have somebody to talk to, whether that be at home or at work. If you don’t feel like you can talk to anybody at work, consider talking to a therapist; they will be more than happy to help you out and give you the tools you need to deal with your anxiety. There is a stigma around talking about mental health, even in 2022, but being able to unload your thoughts and feelings will have a positive outcome. 

Carry on Working 

As counter-intuitive as it may seem, carrying on with your work can sometimes help with your anxiety. The problem that people have is that anxiety stops them from working, and then their stress is elevated because work isn’t getting done. 

Changing projects and working on something else is not only a way to stop you from stressing about the project giving you anxiety, but it also keeps you productive. While this may not work for some, it is an excellent option for those who are work and productivity-driven.  

Do Your Normal Activities 

Another consequence of being incredibly anxious and stressed is that people often forget to do the small things that bring them comfort or give them a break from work. This could be anything from getting your 10 am coffee or going for a quick walk as you always do at lunch. 

The problem is that when we get stressed, we often forget to do things that help us relax or make us feel better. This only adds to the anxiety and makes it harder to cope. As much as possible, try and stick to your routine. This could be something as small as taking a couple of minutes to yourself before getting started with work in the morning. 

Take Time for Yourself

This is something that a lot of people struggle with, especially if they have children or other responsibilities. However, it is essential to take some time out for yourself, even if it is only 10 minutes a day. You can use this time to do whatever you want, and it doesn’t have to be anything productive. It could be reading a book, taking a relaxing bath, or just sitting in silence. The important thing is that you take this time out for yourself to recharge and face the day ahead. 

Anxiety makes you feel frazzled and lose direction; ensuring you still do your everyday activities is a brilliant way to bring normality to your mind and body. 

Don’t Wait

One last thing; you should deal with your anxiety the moment it arises. Don’t wait hours or days to do something about it; handle it immediately. Anxiety can often turn into a snowball and just get worse and worse. 

Nothing is embarrassing about being anxious or having anxiety, and taking five or ten minutes to handle it before it gets really bad is one of the best things you can do for yourself. 

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