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5 Ways to Manage Your Anxiety at Work
About 31% of Americans experience some form of anxiety during their lives. It can manifest as nervousness, worry, or a pervasive sense of restlessness. While everyone becomes anxious at some point, constant worrying, termed an anxiety disorder, isn’t healthy for your mind or body.
At Sidhu Psychiatric Clinic, Kanwaljit “Kavi” Sidhu, NP-C, PMHNP-BC, and our skilled staff diagnose and treat anxiety at our office in Palm Harbor, Florida. Many people are concerned about how their anxiety can affect their work. We have five tips for you to manage your anxiety so you can be productive.
What is an anxiety disorder?
Anxiety disorders are mental health conditions where you experience intense, persistent, and excessive worry and fear about everyday situations. Some people have repeated episodes of sudden, intense anxiety or terror that reach a peak within minutes. These are known as panic attacks.
During these episodes, your body produces chemicals such as cortisol and adrenaline to help you cope with the situation (the “fight or flight” response). However, if their levels remain high for long periods, they can have detrimental effects on the body, and the anxiety never subsides.
Anxiety and panic are difficult to control, are out of proportion to any danger the situation may present, and can easily interfere with daily activities. As a result, you may avoid places or situations to prevent these episodes from occurring. This can be especially difficult if you have these attacks at work, as your productivity may well suffer. But, it doesn’t have to.
What are the symptoms of anxiety?
Common symptoms for many forms of anxiety include:
- Feeling nervous, restless, or tense
- Having a sense of impending danger or panic
- Having an increased heart rate
- Breathing rapidly
- Sweating
- Trembling
- Difficulty concentrating
- Difficulty focusing on anything other than the present worry
- Difficulty sleeping
- Having an upset stomach or feeling nauseous
- Avoiding people, places, or objects that trigger anxiety
You may have only one or two symptoms, or you may have many; it varies from person to person.
5 ways to manage your anxiety at work
At Sidhu Psychiatric Clinic, we treat anxiety disorders with a combination of psychotherapy and medication. For the former, we rely on evidence-based treatments like cognitive behavioral therapy (CBT).
There are also a number of lifestyle modifications that can help you manage anxiety symptoms.
Managing your anxiety at work depends on your ability to manage your anxiety across the rest of your life, so tips to help one necessarily help the other. Here are five ways to help curb your anxiety.
1. Improve your sleep quality
Sleep is inextricably linked with the quality of your mental health. While enough good quality sleep can help improve your mental health (and anxiety), a lack can exacerbate it. Make sure you get 7-9 hours of sleep every night, including on the weekends.
Implementing a sleep routine can help ensure good sleep is a priority. Go to bed and get up at the same time every day, and try to avoid afternoon naps. This will help you keep your mind focused and on your work.
2. Exercise regularly
Regular exercise may help ease anxiety in two ways. First, it releases endorphins, brain chemicals that improve your sense of well-being. Second, focusing on exercise takes your mind off of worrying, giving you a break from the anxiety. When you’re in a better frame of mind, you’re able to do your work more effectively.
Regular exercise has other emotional and mental health benefits, too. When you meet your exercise goals or challenges, even if they’re small ones, it can boost your self-confidence in your ability to get things done.
3. Focus on good nutrition
Make sure you eat healthy throughout the day, including at work. Include protein, complex carbohydrates, fruits, and vegetables. Your body transforms complex carbohydrates into serotonin, a neurotransmitter that regulates mood, and protein can help stabilize your blood sugar, which also influences your mood.
4. Avoid or limit alcohol
Drinking alcohol can leave you feeling on edge the next day due to mild detoxification, which may make you feel jittery or anxious. Alcohol also affects your sleep, leaving you feeling restless and anxious at work the next day. Limit the amount you drink, or give it up altogether.
5. Practice meditation
When you meditate (anything from structured breathing to mindful walking), even for a few minutes, you help clear your mind from daily stressors. This reduces anxiety and refreshes your whole body. You can even practice this at your desk during a quick break, or on your lunch hour.
If your anxiety is spilling over into your work, try these lifestyle tips and reach out to Sidhu Psychiatric Clinic for help. Call our office at 727-382-1383, or book online with us today.