Ep. 73: Tips To Manage Anxiety At Work

Tips To Manage Anxiety At Work 

Welcome back to another episode of Your Anxiety Toolkit.  Today’s topic was a suggested topic be one of the members of our online FB group, CBT School Campus. One of the members asked for tips to manage anxiety at work.  This is a very important topic, as it is common for some to appear to be highly functioning, but underneath, they are riddled with anxiety and feel like they have no tools to manage their anxiety. The hard part about managing anxiety at work is that it is a practice of multi-tasking.  Not only are you fulfilling requirements of your job description, but you are also trying to manage intrusive thoughts, uncomfortable feelings and (sometimes) terrifying urges.   These are common symptoms of Generalized Anxiety Disorder (GAD), Obsessive Compulsive Disorder (OCD), Social Anxiety, Health Anxiety (hypochondria) and Panic Disorder. So, this week we are addressing 10 tips to manage anxiety at work, school, volunteering or other activities that you might do.  Don’t get me wrong.  There are many other tools that could be used, but these are some of the ones I thought might be the most helpful. Here is a quick overview of the 10 tips to manage anxiety at work:

1. Don’t aim for no anxiety.
   • Accept that it will be there
2. Don’t judge yourself for having anxiety
   • There is nothing “wrong” with you for having anxiety.
   • You are not “bad” for having anxiety
   • Your worth doesn’t change because of anxiety’s presence
3. Do a Door check (listen to the episode for more information on this)
4. Pull your shoulders back
5. Create a strength-based statement to get you through the hard times
   • “We can do hard things”
   • “This too will pass”
   • “I am stronger than I think I am”
   • “I have done hard things before and I survived”
6. Set small, realistic goals
   • Focus on only one client at a time
   • Do one job or one assignment at a time
   • Have rewards for work well done
7. Implement a consistent and strong self-care plan: Getting exercise and sleep, as well as reducing caffeine and alcohol, is a good start.
8. Begin a Self-Compassion practice
9. You have to name emotions to tame emotions.
10. Bring on that Anxiety, baby! Try to stare your fear in the face as much as you can.

I hope that has been helpful! Have a wonderful day and don’t forget to leave us a review on iTunes or Stitcher or wherever you tune in.