Simple Strategies to Prevent Workplace Anxiety

Workplace anxiety is more common than you might think. The ‘2014 Stress and Wellbeing in Australia Survey’ conducted by the Australian Psychological Society found ‘issues in the workplace’ was one of the top five sources of stress among Australians aged between 26-45 years, with a massive 44% of Australians identifying work as a key cause of stress. Work related sources of stress can include things like; starting a new job, lack of autonomy, heavy workloads, and poor resources, and limited support. Constant anxiety, worry, apprehension, fear, and feelings of impending doom can arise from stress and be long-lasting, even when the original stressor is gone.

With the fast-paced environments and pressures of meeting client demands, deadlines, and keeping on top of your game, it’s easy to develop work related anxieties. Struggling with anxiety at work can be debilitating; even the simplest tasks can become difficult to complete. Stress is often unavoidable in the working world, but it is helpful to identify key sources of stress, and have some strategies at hand to prevent it developing into a more serious problem.

Here are six simple ways to prevent stress and anxiety in the workplace:

1. Slow down. Close your eyes and focus on slow, deep breathing for several minutes until you feel yourself physically relax. This will make it easier to focus and gather your thoughts for the task at hand.
2. Break it up. Sometimes when faced with a difficult situation, rather than tackling it head on, break it down into smaller tasks. That way, you can set goals for getting each part done. Reward yourself by taking a break in between set tasks; go for a quick walk to clear your head.
3. Exercise. We’ve all heard that exercise plays an important role in keeping mentally healthy, and it’s true. Find and join a gym close by and go before, after or even during work. If you think you can’t handle those spin classes, make an effort to walk to and from work. Not only does being physically active improve mental health, just being outside with some natural greenery has been shown to have positive impacts to emotions and self-esteem. Every bit counts!
4. Enjoy your social life.  Don’t forget you have a life outside of work. Catch up with friends and family to keep yourself socially active. Organise things for 'after work', so you have something to look forward to and keep you going throughout the day.
5. Face your anxiety. That feeling of frustration, anger or nervousness might seem normal at first, but when it lasts a little longer than it should, it can be a good idea to talk it out to yourself, write your worries down, and actually stop and think about what is worrying you and accept the stress or anxiety might be more serious than you thought. Self-understanding is important to finding a resolution. If you think it’s weird talking it out to yourself.
6. Talk to someone else. Find a co-worker, friend, family member or a mental health professional that you are comfortable talking with. Sometimes just saying what you’re going through out loud can bring an immense amount of relief.

Stress is a normal reaction when something at work is a little more demanding or challenging. However, it’s good to learn to recognise the signs when it’s getting a bit too much for you. Many organisations have an Employee Assistance Program available to help employees enhance their health and wellbeing, and some even accommodate leave of absence from work so you can have a day away to mentally recharge. If you’re finding anxiety is getting the better of you, take a minute to discuss your options with your manager or supervisor, or contact a medical professional for extra support.