Tips to Soothe Workplace-Related Anxiety

Feeling anxious at work is a common experience. Studies show that 50% of Australians experience excessive stress in the workplace, with 67% quitting their jobs due to this pressure. You can manage workplace anxiety, burnout, and stress in diverse ways. These tips can help you calm your nerves and de-stress at work.

  1. Identify Your Triggers: Everyone has different triggers for stress at work. Identifying yours can help you understand what sets off your stressors. Common triggers include deadlines, communicating with superiors, addressing internal and external communications, and prioritizing tasks. Once you know your triggers, you can prepare and find solutions.
  2. Stay Organized: You can help avoid missing important tasks and priorities by planning and organising your work. Use lists, calendars, planners, and diaries to keep track of your routine and deadlines.
  3. Listen to Music: Music can have a soothing effect on your mind and can be a great stress reducer. Combat tension by listening to happy tunes or melodies to bring a sense of peace to your workspace.
  4. Exercise Regularly: Practice breathing exercises to reduce tension and relax your mind. Take short walks during breaks to relax your muscles and avoid sitting in one place for too long. Stretching, even just your feet and toes, can also release tension.
  5. Take Micro-breaks: Working without breaks can increase stress levels. Take micro breaks between tasks to have a cup of tea or coffee, grab a quick bite, or chat with a colleague.
  6. Talk to Someone: When feeling stressed, confide in a colleague, speak to your manager, or call a loved one. Expressing your thoughts can make you feel lighter and better.
  7. Prioritise Sleep and a Healthy Diet: Good sleeping habits and a healthy diet are crucial for combating anxiety at work. Getting enough restful sleep can significantly reduce stress levels.
  8. Seek Professional Help: If you are struggling to cope with anxiety alone, consider therapy or counselling. Employers often offer counselling sessions through Employee Assistance Programs (EAPs).
  9. Additional Tips
    • Set Boundaries: Learn to say no to additional tasks when you are feeling overwhelmed.
    • Practice Mindfulness: Mindfulness techniques can help you stay present and reduce anxiety.
    • Create a Supportive Workspace: Personalize your workspace with calming elements like plants or photos.
    • Take Time Off: Use your vacation days to recharge and disconnect from work.

Remember, it is important to find what works best for you. Experiment with different techniques and do not hesitate to seek professional help if needed.