As a talented marketing agent, Wambui excels at her job, but lately, workplace anxiety has been overshadowing her accomplishments.
She finds herself second-guessing decisions, avoiding team meetings, and feeling overwhelmed by looming deadlines.
If Wambui's experience resonates with you, you're not alone.
Workplace anxiety affects millions of professionals across various industries and roles.
The pressure to perform, office politics, and the fear of making mistakes can create stress and worry.
Whether you're dealing with occasional bouts of nervousness or persistent anxiety that impacts your daily work life, know that there are effective strategies to manage these symptoms.
In the next section, we'll explore eight practical ways to deal with workplace anxiety, helping you reclaim your confidence and thrive in your career.
Practice Deep Breathing Exercises
When you are anxious, your breathing quickly or gradually becomes shallow and rapid, triggering the body's stress response.
By slowing and deepening our breath, you activate the parasympathetic nervous system, which relaxes the body and mind.
When you take slow, deep breaths, you increase oxygen flow to your brain and body. This increased oxygenation helps lower heart rate, reduce blood pressure, and release muscle tension.
Additionally, deep breathing stimulates the vagus nerve, running from the brain to the abdomen, and plays a vital role in regulating our stress response.
To practice deep breathing at work, try the 4-7-8 technique:
- Sit comfortably and close your eyes if possible.
- Inhale quietly through your nose and slowly count to three.
- Hold your breath for 7 seconds.
- Exhale through your mouth and count to three, making a whoosh sound.
- Repeat this cycle 4 times.
Establish a Consistent Routine
Benson used to start each workday in a frenzy, rushing to catch up on emails, juggling multiple tasks, and feeling overwhelmed before lunch. His anxiety levels were through the roof. Then, he decided to establish a consistent routine, and the transformation was remarkable.
Creating a structured routine can significantly reduce workplace anxiety by providing a sense of control and predictability.
When you know what to expect and have a plan, your mind is less likely to spiral into worry and stress.
Start by developing a morning routine that sets a positive tone for the day. This might include:
- Waking up at the same time each day
- Studying and meditating on scripture
- Eating a nutritious breakfast
- Reviewing your schedule and priorities for the day
- Begin with a quick planning session
- Tackle high-priority tasks during your most productive hours
- Schedule regular breaks to recharge
- End the day by tidying your workspace and creating a to-do list for tomorrow
As you settle into a predictable pattern, you'll likely find that your anxiety decreases and your productivity increases.
Prioritize and Organize Tasks
One of the most effective ways to manage workplace anxiety is to prioritize and organize your tasks. When faced with a mountain of work, it's easy to feel overwhelmed and unsure where to begin. Use this table to categorize your tasks:
| Type of Task | What it Requires |
| Do Now | Tasks that are both urgent and important. These are your top priorities |
| Schedule | Important but not urgent tasks. Plan time for these in your calendar |
| Delegate | Urgent but less important tasks. Can someone else handle these? |
| Eliminate | Tasks that are neither urgent nor important. Consider if these are necessary at all |
Subdivide larger projects into smaller, manageable blocks to avoid feeling overwhelmed. Remember, the goal is not to do everything but to focus on what truly matters.
Communicate Openly with Colleagues And Supervisors
Many people hesitate to discuss their struggles, fearing judgment or negative consequences.
However, honest conversations can lead to understanding, support, and potentially helpful accommodations.
Here's a brief example of how you might start a conversation with your supervisor:
You: "Hi [Supervisor's name], do you have a moment to chat? There's something I'd like to discuss."
Supervisor: "Of course, what's on your mind?"
You: "I've been experiencing some anxiety at work lately, and I wanted to talk about it with you. It's been affecting my performance in [specific areas], and I'm actively working on managing it. I was hoping we could discuss some strategies that might help me perform at my best."
Supervisor: "I appreciate you sharing this with me. Can you tell me more about what you're experiencing and what you think might help?"
You: "Certainly. [Explain your specific challenges and some ideas you have for addressing them]. I'm committed to my work and want to ensure I'm meeting expectations. I'd value your input on this."
Ideally, the key is to be honest, professional, and solution-oriented. Focus on how addressing your anxiety will benefit both you and the company.
If you're uncomfortable speaking with your supervisor directly, consider starting with a trusted colleague or your HR department.
Develop Coping Strategies
Mark was in the middle of a crucial presentation when he felt the familiar surge of anxiety. His heart raced, his palms grew sweaty, and his mind went blank. Instead of panicking, he discreetly employed a coping strategy he had practiced. He took a deep breath, said a short prayer, reminded himself of his preparation, and visualized a calm, confident version of himself. Within moments, he regained his composure and continued the presentation successfully.
Personalized coping strategies are the techniques you can use in the moment to calm your nerves and regain focus. Some effective strategies include:
- Grounding Techniques: Engage your five senses to bring your focus to the present. For instance, notice five things you see, four you can touch, three you can hear, two you smell, and one you can taste.
- Positive Self-Talk: Shift negative thoughts to positive ones. Instead of thinking, "I can't do this," remind yourself, "I've overcome challenges before, and I can handle this too."
- Progressive Muscle Relaxation: Gradually tense and release each muscle group in your body, starting from your feet and moving up to your head.
- Visualization: Imagine a peaceful place or visualize yourself successfully accomplishing the task at hand.
When work consumes your entire life, it's easy to become overwhelmed and stressed.
Striking a balance helps you recharge, gain perspective, and return to work with renewed energy and focus. Here's a table to help you assess and improve your work-life balance:
| Area | Current Status | Goal | Action Steps |
| Work Hours | Working 60+ hours/week | Reduce to 45 hours/week | Set firm boundaries, Communicate with the supervisor |
| Personal Time | Minimal | 2 hours daily for hobbies/relaxation | Schedule personal time Treat it as important as work meetings |
| Exercise | Once a week | 3-4 times a week | Join a gym near work Schedule workouts |
| Social Connections | Rare | Weekly catch-ups with friends/family | Plan regular social activities Join a club or group |
| Sleep | 5-6 hours/night | 7-8 hours/night | Establish a bedtime routine Limit screen time before bed |
- Set clear boundaries: Establish work hours and stick to them. Avoid checking work emails during personal time.
- Prioritize self-care: Make time for exciting activities that recharge you, whether it's exercise, reading, or a hobby.
- Learn to say no: Don't overcommit yourself. It's okay to decline additional responsibilities sometimes.
- Use your leave days: Take time off to fully disconnect from work and recharge.
- Practice mindfulness: Stay present in your personal life rather than worrying about work.
A healthy balance will not only reduce your anxiety but also improve your overall job satisfaction and performance.
Join Group Therapy
While the idea of sharing your struggles with others might seem daunting at first, the benefits of group therapy are numerous and can provide unique advantages over individual therapy.
In a group therapy setting focused on workplace anxiety, you'll meet others facing similar challenges.
This shared experience can be immensely validating and reassuring as you realize you are not alone in your struggles.
Hearing how others cope can provide new perspectives and strategies you might not have considered.
Group therapy sessions typically involve:
- Sharing experiences: Members take turns discussing their workplace anxiety issues.
- Feedback and support: The group, guided by a trained therapist, offers insights and encouragement.
- Skill-building exercises: Learning and practicing anxiety management techniques together.
- Role-playing: Practicing difficult workplace scenarios in a safe environment.
- Goal-setting and accountability: Setting personal goals and reporting back to the group on progress.
As you interact with group members, you'll practice communication, active listening, and empathy.
These skills are valuable in managing workplace relationships and potentially reducing anxiety-inducing situations.
If you need a trained therapist to facilitate a group at your workplace, contact Mental Health Wellness Kenya.
We have the expertise to facilitate and help a group work through the challenges they are experiencing using tried-and-tested therapy techniques.
