The work culture, today, has become chock-full of tight deadlines and above average expectations, be it from your boss or clients. It has become a constant challenge to keep one step above the curve and to keep delivering the quality you are expected to on such an incessant basis. More importantly, there is a high amount of pressure we put on ourselves to get the standard of work we know we are capable of. This consistent pressure from all directions is never a good thing for the mind, and to an extent for the body as well.
Work today feels more like frantically pacifying a bunch of demands, knowing you can’t humanly keep up with. It is essential to keep your balance at times like these and to keep working at your own pace. Obsessing over your work and letting it affect your life can only hurt you. For many people the situation becomes so bad that regular work situations begin to cause severe anxiety and stress. A toxic work environment or simply taking up too much work can lead to chronic stress and may even develop anxiety disorders.
Work is a means to an end, for some people it is also their passion, they are the lucky ones. For others it is more about paying the bills and getting a certain financial stability and success. Finding what yourwork means to you can play a huge role in helping you get over your anxiety at work. Here are some other simple ways you can work around your anxiety at your job:
Have a life after work
It is no good going back home and plopping yourself in front of the TV every night after work. It only leads to dwelling on the thoughts of work and how you can do something better or simply obsess over details. Try and get into a routine of playing a sport, or hanging out with friends after work. This will not only give you a much needed break from the constant work-chatter that is running through your head, but also give you that breathing space to refresh yourself with a positive engagement. Avoid moping about things that happen at work. Leave your work at the office holds true, especially when you are working out of work anxiety. Gift yourself the indulgence of doing what you love after work, and make the most of your time.
Set small targets
Most of the time when getting through a long day at work, smart professionals make a game out of the work they have. Setting small goals and organizing your day around it can not only give you a precise game-plan on how to manage the task, but also make you feel that it is possible. More often than not the anxiety simply arises from the sheer size of the job that lies ahead of you. The only way to get it over with is to begin, and breaking that mountainous project into small bite-sized pieces will help you understand how best you can go about it. Do not let the shock of work stall you, get down to it and it too shall pass.
Give yourself breaks
Every hour stand up and take a stroll, or simply close your eyes for a couple of minutes and breathe deep and slow. Taking breaks gives your mind that time required to reboot and helps you stay centered on the tasks at hand without caving in to anxiety. Make sure that you are changing the nature of what you do in these breaks or it can soon begin to feel repetitive. Walk, talk to a friend, surf an article or two online, or simple talk to a colleague, there are numerous ways you can take a break while at work. Taking a break is all about making sure you are not getting too fatigued with the constant drone of work and giving yourself the necessary breathing space. This helps stave off unnecessary anxiety and also gives you a chance to ground yourself in the moment.
There are a host of breathing exercises out there which can help you recharge your batteries on the go, even at work. Doctors around the world agree that shallow breathing adds to your feeling of anxiety, deeper breaths work in the exactly opposite way. It is essential to focus on your breath time and again at work and to keep breathing from your stomach instead of your chest. This can help clear your mind as well as get rid of pointless anxiety and helps you focus on your tasks better.