How To Calm Anxiety At Work?

This blog will help you understand signs of workplace anxiety, the reasons behind it, and coping mechanisms that best resonate with your needs and will help calm workplace anxiety.

There are technological options, such as trigger tracking or stress management apps, which help to keep work anxiety in check.

Also, the benefits of workplace counselors or therapists cannot be undermined by providing employees with tailored strategies to help them through an episode.

Imagine Zara, a fashion designer, who goes to work every day, feeling mentally and physically exhausted from the moment she walks past the entrance door.

During a presentation on the launch of their new clothing line, her colleagues actively participate, brainstorming innovative ideas, whereas Zara feels all the voices fading out. Her mind goes blank. Her palms get sweaty. Her hands start shaking.

Her heart races fast and the idea of more meetings and all the pending work sends a wave of anxiety, pushing every noise of the surroundings into the background. However, Zara is not alone.

Each person is different from another, therefore, many people experiencing anxiety may have different responses. Some might not even recognize it yet.

“I thrive on stress. Please hassle me.” (1)

This is the statement of a woman who did not realize for 20 years, that she had anxiety, until her body gave in, manifesting in a bloodshot eye.

Identifying whether you have anxiety or not is a major challenge, and coping with it comes next.

Understanding personal triggers, tracking and monitoring them regularly, and prioritizing anxiety management to cope with it, especially at work, can significantly improve job performance and quality.

What is Anxiety?

Anxiety is a natural emotion. It is your body’s natural reaction to stress.

According to the Diagnostic and Statistical Manual of Mental Disorders (1980), anxiety is defined as a problematic or unsettling feeling that something bad might happen in an external or internal environment. (2)

It is an acute onset of nervousness, worry, fear of the unknown, and other negative emotions leading to an emotional or physical outburst.

People who experience workplace or work-related anxiety, more often than not also deal with it in other parts of their lives every day. (3)

Anxiety can induce a crippling sense of constant fear that something is about to go wrong. It can cause a lack of confidence leading to loss of participation and reduced work efficiency.

How Can Workplace-Induced Anxiety Be Identified?

It starts with critical self-analysis. What makes you nervous at work? Is it being called to your boss’s office?

Or while crossing paths with him in the office lobby? The former scenario usually indicates stress in any employee considered being summoned by their boss.

However, the latter scenario indicates the possibility of being caught off-guard or feeling obliged to greet or make small talk, which causes dread.

A survey in the UK by Champion Health revealed 60% of the 4000 employees showing signs of anxiety, with 25% moving towards the clinical stage. (4)

Another survey in the USA revealed that of the total population suffering from anxiety disorder, that is 40 million people, only 36.9% end up getting treated. (2)

These numbers tell a story of ignorance. An alarming number of the working population suffers from anxiety, with almost half of them being driven from an emotional to a clinical-stage without having any awareness or willingness to acknowledge those symptoms.

In this fast-paced world, where innovation is the key to not only surviving but thriving in a workplace, anxiety often goes unnoticed even by the employee experiencing it.

This happens when employees attribute their symptoms to workload and feel resistant to seek help or take a break, fearing their job security.

It often comes as a package deal with the offensive culture of office politics and the unnecessary need to appease the higher authority that makes employees feel miserable and undervalued, leading to anxiety.

What Triggers Anxiety At Work?

Anxiety can be triggered by,

Public interactions, such as meetings or conferences.
Sensory stimuli like the voice of the angry boss, background noise of an office, or rush hour traffic.
Perfectionism and the constant need to perform the best.
Expectations, either personal or social.
Workload or lack of workplace assistance, is often associated with unrealistic expectations.
Health problems like burnout or poor work-life balance, sometimes also physical health issues.
Family problems.

All these factors, and many more, play their part in triggering anxiety. However, everyone is different and therefore has their personal trigger that unsettles them the most.

What’s important is to track these triggers to keep episodes of anxiety in check. Every person responds differently to a trigger, for example, social situations might excite a few but may induce panic attacks in others.

Track Your Anxiety!

Thanks to the magic box in our hands and genius minds behind app development, there are apps, like “Worry Watch” and “Anxiety & Stress Log, Analysis”, that not only track anxiety triggers but also help manage anxiety episodes through tailored suggestions for coping mechanisms. (5) (6)

Statements about general feelings, several physical symptoms, and changes in behavior and thought patterns can also help you identify when an anxiety episode is creating havoc for you.

Here are a few of those statements, that you can use as a rule of thumb when trying to differentiate between general stress and an anxiety episode.

#	Statement	YES	NO
1.	I feel on edge and restless.
2.	There’s a knot in my stomach/chest.
3.	I can’t seem to relax or focus.
4.	I have a feeling something bad is going to happen.
5.	I’m feeling overwhelmed and out of control.
6.	My heart is racing/pounding.
7.	My palms are sweaty and clammy.
8.	I’m having trouble catching my breath.
9.	I feel tense and wound up.
10.	I’m experiencing headaches/dizziness.
11.	I’m avoiding certain situations or people.
12.	I’m having trouble making decisions.
13.	I’m irritable and snapping at others.
14.	I can’t stop fidgeting or pacing.
15.	I have the urge to escape or run away.
16.	I’m constantly worrying about the future.
17.	I’m dwelling on past mistakes.
18.	I’m having negative self-talk.
19.	I feel like I’m not good enough.
20.	I’m catastrophizing every situation.

Coping Strategies: How To Calm Anxiety At Work

Calming during an anxiety episode can be challenging. Some fantastic coping strategies are out there, like a well-stocked toolkit for the anxious mind.

Deep breathing exercises, for instance, are fantastic first responders. They act like a quick cool-down button, slowing your heart rate and calming that physical tension.

Other strategies, like mindfulness and meditation, are more like preventative measures. By training your brain to focus on the present moment, you can avoid getting swept away by anxious thoughts in the first place.

Exercise is another great tool, helping to manage stress hormones and releasing endorphins, those natural mood-lifters. Remember, everyone’s toolkit is different.

Experiment, find what works for you, and watch your anxiety levels go down. It’s an investment worth making for a calmer, more enjoyable life.

Here are a few strategies to calm anxiety at work:

1- Neutral Language

Using neutral language can help reduce anxiety in the workplace. This involves using calm and non-confrontational language when communicating with colleagues and superiors.

A neutral language is a powerful tool for de-escalating tension and promoting a calmer work environment.

Instead of accusatory statements or emotional outbursts, focus on “I” statements and factual communication.

This reduces misunderstandings and keeps the conversation focused on solutions, not blame.

By using neutral language, you create a safe space for open communication and collaboration, ultimately fostering a more positive and anxiety-reducing work experience for everyone.

Remember, communication is a two-way street. Practice active listening and validate your colleagues’ feelings.

Combine this with a calm demeanor and a focus on desired outcomes, and you’ll be well on your way to managing workplace anxiety and fostering a more successful work experience.

Examples of Neutral vs. Non-Neutral Language:

Non-Neutral Language	Neutral Language
“You never keep me informed!”	“I would appreciate it if you could keep me updated on the project’s progress.”
“This deadline is impossible!”	“Given the current workload, meeting the deadline might be challenging. Can we discuss potential adjustments?”
“Why did you make this mistake?”	“There seems to be an error here. Can we collaborate to find a solution?”

2- Practising Mindfulness

Simply being aware of what’s happening in your surroundings, at the moment, without any judgment or paying much attention, is mindfulness.

Stop for a while and just observe. Maybe follow a 333 rule, that involves naming 3 things you see, 3 sounds you hear, or moving 3 parts of body. (7)

3- Consulting A Friend

Having a companion to talk to in time of need is great indeed, and if that companion is your colleague, then it’s a blessing.

Having support and reassurance from a friend can calm a person and help them get through.

4- Taking A Break

Step outside for a while. Or maybe put on earphones and listen to some music. Have a cup of coffee or tea with a friend or even alone.

The purpose is to disconnect yourself from the trigger causing the anxiety and prioritize yourself.

5- Exercise

Strenuous physical activity releases a fresh batch of endorphins in your bloodstream which are natural mood lifters.

However, if the workplace does not have a gym, a hideout works fine, or a breathing exercise.

Taking deep breaths using the strength of your diaphragm, also known as abdominal breathing, controls the nervous system which can help relax the body. (8)

6- Use Anxiety To Your Benefit

It is important to acknowledge your feelings to get over them sooner. Whenever anxiety hits, stop everything and acknowledge your feelings without any resistance.

Take a moment to welcome them and let them flow freely in your mind. Then use it to your advantage.

For example, your boss texts you after working hours to complete a task that instills anxiety.

When you acknowledge it and welcome the feelings associated, such as anger, you will realize that the problem is managing boundaries.

You can use that moment of anxiety to communicate your boundaries. (9)

7- Compassionate Self-Talk

While managing external communication is important, addressing your inner voice is equally crucial in combating anxiety.

Here’s where compassionate self-talk comes in. Imagine a trusted friend by your side, offering words of encouragement and support. Now, channel that friend’s voice and use it to speak to yourself.

Ditch the harsh self-criticism and replace it with gentle, understanding phrases. Instead of berating yourself with “I can’t handle this,” acknowledge the feeling with “This feels overwhelming right now, but I can take it one step at a time.”

Offer yourself reassurance with phrases like “I’m capable” or “It’s okay to feel anxious, but I won’t let it control me.”

Compassionate self-talk validates your emotions without judgment.

By treating yourself with kindness and understanding, you create a calmer inner environment, better equipping you to manage anxiety and navigate challenges with greater resilience.

Long-Term Wellbeing

8- Prioritize Quality Sleep

Aim for 7-8 hours of uninterrupted sleep each night to promote emotional well-being and resilience.

9- Seek Professional Help

If anxiety becomes overwhelming, seeking professional help can be beneficial.

A clinical psychologist specializing in cognitive behavioral therapy can assist individuals in understanding anxiety and changing their relationship to anxious thoughts and feelings. The Anxiety and Depression Association of America (ADAA) offers a comprehensive guide to therapeutic approaches and a directory to locate therapists in your area

How Can Your Workplace Play Its Role In Anxiety Management

Employers should set up an environment where their employees feel welcomed and can have open communication about their anxiety issues.

Happy, psychologically content employees provide better outcomes.

Fostering an open and supportive environment around mental health isn’t just feel-good fluff; it’s a smart business decision.

When employees feel comfortable talking about their anxieties, they can seek help before issues escalate and impact their work.

This translates to better productivity, higher morale, and ultimately, a stronger bottom line for the company. It’s a win-win situation where everyone benefits. Employers can play their role in achieving this goal by

Setting up a workplace counseling center, where employees can reach out for help anytime.
Providing workshops and training programs for work-induced stress and anxiety management to help employees be better equipped.
Offering FWAs, that is, Flexible Working Arrangements. These include hybrid mode of work, flexible working hours, and compressed worksheets, to help promote work-life balance and reduce anxiety.

Adopting these strategies can not only boost employee performance but also significantly improve an organization’s revenue because a happy employee equals better productivity and better outcomes.

Remember that anxiety is a common experience, and there are effective ways to manage it.

By incorporating coping strategies into your daily life, you can take control of your anxious thoughts and feelings.

Don’t hesitate to reach out for professional help if needed. Remember, a healthy and well-supported ‘You’ is a happier and more productive ‘You’, both personally and professionally.

So, take a deep breath, explore the coping mechanisms that work for you, and don’t be afraid to ask for help. You deserve to feel calm and capable, and with the right tools, you can achieve that.

How To Calm Anxiety At Work?

What is Anxiety?

How Can Workplace-Induced Anxiety Be Identified?

What Triggers Anxiety At Work?

Track Your Anxiety!