Do you suffer anxiety attacks at work? If so, our advice will be useful to you!

We live in an extremely immediate world, where information flows in an unstoppable and difficult to follow.

This scenario is responsible for important technological and social advances, but at the same time, the constant flow of data and information began to develop worrying conditions of mental health in the population, especially in the workplace.

Who has never had that feeling of stomach ache and a heavy heart when faced with a tight deadline, a tense situation or even a bad relationship with co-workers?

Anxiety at work can lead to much more serious conditions, damaging your mental health.

With this in mind, we provide tips in this article that can help you manage anxiety at work.

Find out what causes anxiety at work and in life

We still don’t know for sure why some people are more likely to develop uncontrolled anxiety than others.

However, some health conditions can lead to the development of depression, such as

  • genetic predisposition and family history of anxiety attacks;
  • recurring trauma or stress in daily life;
  • negative mentality, leading to bad thoughts about oneself, arising from an unstable psychological image;
  • physical illness or trauma.

In the work environment, some situations, attitudes and behaviors can cause anxiety. Most corporate environments are, of course, stressful and hostile to people.

According to a survey conducted in more than 10 countries, which specializes in recruiting and selecting people, overwork per employee and lack of recognition by leaders are the main causes of stress and anxiety among workers.

Those who feel overloaded, overworked, end up anxious about not being able to meet deadlines and naturally worry too much about overwork.

This type of situation is responsible for developing feelings of fear, insecurity and distress, as these people tend to fear dismissal.

Already those workers who feel undervalued by their own company also develop anxiety because they often experience worry, low self-esteem and lack of motivation.

In general, other factors that can trigger work anxiety are

  • excessive worry;
  • excessive responsibility;
  • short and inadequate deadlines;
  • unattainable goals;
  • relentless pursuit of results.

Find out what the symptoms of anxiety are at work

Most of the time it is not difficult to identify someone who is anxious at work, especially when this type of situation interferes with the person’s productivity.

These people, in general, exhibit compulsive behaviors, such as constantly updating corporate emails, shaky hands, difficulty communicating at important meetings and more.

Learn ways to deal with anxiety at work

The ideal way to solve a problem that results in an anxiety condition is to know the source and nip it in the bud.

However, in the work environment this may mean a direct confrontation with the boss, which is not always an option.

Therefore, many times, the best way to deal with this anxiety situation is to work internally on your own feelings, seeking to remedy the damage and strengthen yourself so that no new crises occur.

With this in mind, here are ways to treat work anxiety that can help you overcome this problem.

First of all, we emphasize that the ideal is always to seek the guidance of a psychologist, as this is the professional capable of helping you take proper care of your mental health.

Identify the source of your problem

The first step in solving your anxiety at work is to find out why it exists. Take a good look at your habits, attitudes, and work environment. What changes have you had recently that made your anxiety rise?

Also, look at your own behavior. It is possible that your concern about short deadlines is actually a symptom of your own procrastination that must be resolved to eliminate your anxiety.

Accept your negative thinking

Have you ever heard that a person with a drug addiction – legal or illegal – must first recognize that he or she is sick and addicted to drugs?

For anxiety, things work the same way. It is crucial that, at first, you recognize how irrational your thoughts are.

While our minds are extremely creative in creating concerns in our heads, they are also there to solve such problems.

You just have to organize your thoughts and do some exercises, such as repeating your problem thoroughly, until the sound of the words loses its meaning.

Organize your environment

There are few things more exhausting than a disorganized environment where objects are lost and out of place. One of the causes of anxiety for many people is precisely the lack of organization of the workstation itself.

That’s why it’s essential to do everything you can to keep your own environment organized, to set your table in order and to create a harmonious and welcoming space that stimulates the creation of new ideas.

Remember that digital media, like the folders on your computer, must also be kept organized, mainly because it is in the virtual environment that most people do their homework.

This allows you to find files, information and documents faster, making your work easier and avoiding new anxiety attacks at work.

Set your priorities

With the problem identified and the environment organized, it’s time to move on. To do this, it is essential that you make a list of priorities and use them as a guide.

If you are the type of person who gets lost when faced with a large number of tasks, setting priorities is a great way to align personal goals and start solving problems.

For those who often need to launch digital products, for example, organizing a list of what’s on the priority list is the best way to meet deadlines without being anxious or afraid of not meeting the demands.

Even those who consider themselves multi-taskers need to define what is a priority and what can be done last, thus organizing an efficient work routine.

Breathe and take breaks

If the tasks demand too much of you, don’t give way to bad luck. Take a moment, breathe and stay calm. Rest is part of any activity and is essential to maintain a good level of productivity.

If work is really tiring you out, take a few minutes and go to the kitchen for coffee, stimulate blood circulation in your legs and practice a conversation with your colleagues. Try to get out of the environment in which you work and give your mind room to breathe.

If the situation is even worse, sit down in a quiet, airy place and inhale through your mouth, with your eyes closed, deeply, counting to 5.

Repeat the procedure five more times and you will feel much more relaxed, with the anxiety attack under control.

Decide and don’t delay

A crisis of anxiety and chronic stress makes it difficult for anyone to make decisions. A good way to avoid this is to decide what to do next and do it right away.

This way, you avoid procrastination and fulfill your obligations more quickly, giving you time to take care of yourself, either by exercising or simply resting.

Think positive

There is nothing that attracts more bad feelings than negative thinking. It may sound cliché or corny to you, but positive thinking makes a big difference.

Even if this attitude does not produce immediate and tangible results, you will realize how much it will help your state of mind.

A person with a positive attitude avoids anxiety episodes at work and also infects colleagues, making the environment lighter and more pleasant.

Change your habits

When a habit is not good for us, it’s really an addiction. Even those that are part of our routine without doing us any harm can, in the end, harm us.

Who has never felt that they could not evolve in their career and that they were always doing the same thing?

A simple change of habits, introducing new activities into our routine, gives us a breath of fresh air in our lives, stimulating the feeling that things are changing, even if it is in a smaller sphere.

Focus on

When we have difficulty focusing our attention on what needs to be done, we end up generating the feeling of anxiety, and anxiety at work is a great enemy of productivity.

So, when the crisis starts to show signs, try to concentrate. Close your eyes, block out all the sounds around you and concentrate on what comes next. If necessary, make a handwritten checklist. This way, you can take control of the situation, avoiding the onset of anxiety.