Think about the last time someone asked you how work was going. If you’re like most people, you probably replied on autopilot with something like, “All good, thanks.” The truth is, had you paused for a moment, you probably would have said something along the lines of “I can’t stop thinking about work after hours,” “I feel like I’m always behind on my tasks,” or “I’m losing sleep over this project deadline.”
A recent survey of 92% of employees in the UAE found they experienced at least one symptom of burnout, which is a state of complete physical, mental and emotional exhaustion — a surefire sign of prolonged work anxiety and stress.
If you’re feeling overwhelmed at work and struggling to cope with the constant pressure, you’re not alone. There are ways to manage and reduce work-related anxiety that can make a big difference in your daily life. One example is neurofeedback in Dubai, a non-invasive, drug-free therapy technique that trains your brain to handle stress better and improves its ability to operate at peak performance.
However, if you’re here right now, chances are you’re looking for a few quick tips on how to manage work anxiety.
7 Tips to Tackle Anxiety at Work
1. Acknowledge Your Feelings
In a competitive workplace environment, where performance is everything, it’s not always easy to admit that you’re struggling. Most people tend to brush off, sometimes even invalidate, their anxious thoughts at work, attributing it to being a part of the job.
However, recognizing those thought patterns is the first step toward managing workplace anxiety. By acknowledging them, you’re embracing them for what they are: just thoughts. This slight shift in perspective will focus your attention away from the emotion and, instead, toward finding a solution.
2. Get Organized
Being disorganized can negatively impact your work performance. Unorganized employees are more prone to missing deadlines and overlooking important tasks, which can result in stress and anxiety. A few ways you can stay organized include:
- Creating a to-do list (and sticking to it).
- Decluttering your workspace.
- Prioritizing tasks based on importance and deadlines.
- Removing unnecessary distractions (e.g., social media, personal emails, etc.).
3. Set Firm Boundaries
Where once the typical nine-to-five ended when you left the office, nowadays, it is not uncommon for work to follow you around via emails and messages. Remote work culture has blurred the lines between personal and professional lives so much that people can’t tell where one starts and the other ends.
As a result, many employees feel overworked and that their work-life balance is non-existent. If you belong to this category, it’s time you set firm boundaries for yourself. Here’s how you might do that:
- Turn off notifications for work emails and messages outside of office hours.
- Set realistic expectations with your manager and colleagues about availability outside of work hours.
- Use your vacation days to truly disconnect; don’t use them to catch up on work projects.
- Practice saying “no” to additional tasks when your plate is already full.
4. Take a Mental Health Day
If you were down with the flu, you would take a sick day to nurse yourself back to health. Likewise, if you’re feeling burnt out or experiencing heightened anxiety, you may need a day off to recharge.
Some companies started incorporating mental health days into their leave policies, while others allow employees to use vacation or sick days for it. Whatever your company culture is, don’t hesitate to take a mental health day when you need it.
Use this time to do something that makes you happy. Go on a hike, meet up with friends, or do absolutely nothing — anything that you know will help you relax.
5. Relay Your Concerns to Your Manager
If you feel the workload is unrealistic or deadlines are too tight, communicate this to your manager. Most employees are often hesitant to do so, fearing it might reflect poorly on them. Some even agree to take on more tasks, knowing full well the toll it’ll take on their mental health. This route only exacerbates the anxiety they’re already experiencing.
When you talk to your manager, be transparent about your capabilities and seek their support in creating a manageable workload. Focus your conversation on the impact of these work conditions on your mental health and express your willingness to collaborate on finding a solution.
6. Practice Self-care
Self-care may be a buzzword these days, but it’s a crucial aspect of managing anxiety. Practicing self-care is about nurturing your mind and body to keep them in alignment. Some ways you can do this include:
- Getting enough sleep (at least 7-8 hours per night).
- Eating healthy, balanced meals and taking dietary supplements, such as omega-3 fatty acids, vitamin D and magnesium.
- Exercising regularly (even low-intensity exercises like walking or yoga can work wonders).
- Taking breaks throughout the workday to rest your eyes, stretch or meditate.
- Cultivating hobbies and interests outside of work, like reading or painting, to disconnect and recharge.
- Keep a journal to write down your thoughts and emotions. This can help you process them better.
7. Ask for Help
Attempting to manage work anxiety on your own can be challenging. If you find that you’ve tried everything and nothing seems to be working, know that it is okay to seek help from a professional anxiety therapist in Dubai.
Therapy is an excellent resource for learning effective coping mechanisms. A qualified therapist can help you identify the root causes of your anxiety and develop an individualized treatment plan to train your brain to respond better to stress and anxiety.
Anxiety Is Conquerable
When it rears its ugly head, anxiety can feel like an insurmountable obstacle. But with the right mindset, you can effectively manage work anxiety and improve your overall well-being. Implement these tips and don’t be afraid to seek help when you need it.
Remember, mental health is just as important as physical health, and prioritizing it will only benefit you in the long run. So take care of yourself, and charge ahead with confidence.
