How to Cope with Your Anxiety While at Work

Focus on Your Job and Not Your Anxiety

Panic disorder sufferers are forced to deal with feelings of anxiety. Anxiety can be especially hard to manage while a person is at work. It can distract you from your job, potentially impacting your relationship with coworkers and your overall job performance. Your anxiousness can disrupt your workday and even possibly prevent you from getting ahead at your job.

People with panic disorder often find that by keeping their anxiety under control, they are better able to manage their other symptoms.

Panic attacks are more likely to occur when stress and anxiety are already high. If work seems to trigger your anxiety, try following some or all of these tips so that you are better prepared to cope with your anxiety while you are at work.

Overcome Negative Thinking

Negativity is a vicious cycle: the more negative thoughts you have, the more negative you feel, which then typically leads to more negative thoughts and emotions.  Thinking negatively about your job will only make you feel worse about it, increase your anxiousness, and leave you feeling overall dissatisfied. To break this unwanted chain of negativity, try to notice when you are experiencing such thoughts and learn to replace them.  For example, if you always complain about your customers or a particular co-worker, try to think of at least one positive quality about this person. If you can’t think of anything, then just refrain from having negative thoughts about them by focusing on something else when such thoughts come to mind.

Positive thinking at work can be especially challenging when you have co-workers who are continually complaining about the workplace. If possible, avoid co-workers who drain and stress you out with their constant pessimism. See if you can shed a more positive light on your workplace and you may be surprised how others are more drawn to you for your optimistic outlook.

Find Social Support

Whether in or out of work, it is important to find some social support. Having at least one co-worker that you can talk with can be a good way to lower your work anxiety. Just be careful that this friendship doesn’t turn into continually complaining about your workplace (see above).

Friends and family can be shoulders to lean on, but they can also be people to just have fun with outside of work. Engaging in these relationships can help you blow of some of your work stress. It can always be promising to know that there is a loved one you can talk to after a long day/week at work.

Invest in Yourself Outside of Work

We spend much of our waking lives a work, so it is no wonder that our jobs are such an integral part of our lives. However, the way you spend your free time can actually impact the way you feel while on the clock. You can easily de-stress while outside of working by putting time into hobbies and self-care activities that you enjoy. Also try using your spare time to build on your ability to relax.

You can easily try out some relaxation techniques such as deep breathing, visualization, and journal writing. Taking care of yourself and relaxing outside of work can keep you feeling less anxious when you’re on the job.

Seek Help

If work stress and anxiety are greatly impacting your life, you may want to consider getting professional help. You may already be being treated for panic disorder, but there may be other problems contributing to your feelings of anxiety. To rule out any underlying medical and mental health issues, consult your doctor about your symptoms. Additionally, a therapist may be able to assist you developing more ways to manage your feelings of anxiety.

Read here for 4 easy tips on managing anxiety while at work. 

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