Have you ever come down with a sudden bout of anxiety when you’re at work?
It’s really difficult and it can be very embarrassing – especially if it escalates into a panic attack.
First of all, know that anxiety is very normal! On average, 1 in every 4 adults you meet suffer from anxiety.
It is characterized by feelings of excessive uneasiness and apprehension.
Every person is different, but there are some common ways that you can deal with your anxiety – even if it is just a temporary fix.
Below are 5 ways to deal with anxiety when it hits you at work.
1.) IMMEDIATELY GO OUTSIDE
Sometimes, your body may start to feel “closed in” at work.
Your mind starts to race and everything starts to get tighter and tighter.
If possible, go for a walk outside. And if you can’t go outside, go for a walk in the hallways.
Walking can actually help you shed some of your overly-anxious energy.
Look around at the change of scenery and breath deeply. A few minutes away from your place of work can do you a lot of good!
2.) START LISTENING TO MUSIC
Music therapy is powerful!
Music has the power to make you feel happy, angry, emotional, and competitive.
Use it to your advantage! Put on some music that makes you feel calm and collective.
Whether this is instrumental music or a favorite artist, start listening to the music that can hep your mind calm down and move away from your anxious thoughts.
If you are not allowed to play music at work, put in a special request to have headphones. Most companies want their work environment to be a place where mental health is important!
3.) HAVE A LIST OF POSITIVE MANTRAS THAT ENCOURAGE HAPPINESS & CALMNESS
Whenever you start feeling anxious, pull out your list of positive mantras to remind yourself where your strength and values come from.
Positive mantras are known for relieving stress and calming the mind.
Only you can know what will give you a sense of calmness.
- A list of things you are grateful for
- A list of kind things your friends/family have said to you
- The date that you are “giving notice” to quit your job
- A list of Bible verses that calm you down and refocus you thoughts
- A list of your favorite saying about confidence and peace
A mantra can even be something super cheesy! Whatever works for you!
4.) DOWNLOAD A MEDITATION APP ON YOUR PHONE
No! This does not mean that you have to have to meditate in front of all your co-workers (unless that works for you).
We highly recommend downloading the Calm App or the Headspace App and dive into some of their sessions.
They are short, easy, and help you get an understanding of basic meditation.
Both of these apps will give you precise instructions on what to do.
“Take a breath, relax your body, think of XYZ, and breath.”
You can even have a little “calm session” sitting in your desk chair at work.
5.) HAVE A “BREATHING RITUAL” READY TO GO
When you get anxious, you start to breath more from your chest, which causes each breath to become more shallow.
This contributes to the feeling that your throat is closing off.
A breathing ritual that many people use is to lay back (if possible) and put one hand on their chest and the other on their stomach. They then focus on making their stomach rise and fall with each breath more than their chest.
This ensures that the breaths are coming from the stomach, not the chest!
Have a breathing ritual like this one in place before going into a anxiety-inducing situation such as a stressful phone call or meeting.
While these 5 tips may help you combat anxiety, you absolutely need to seek more long-term remedies.
Seek professional help and join a support group (online or in person).
You are never alone and there is a large community of people who know exactly what you’re going through!