Trying to thrive in the corporate jungle can be exhausting. Whether it be through beating deadlines or aiming for promotions, work can be a significant source of anxiety. Some career-related stress is normal, especially if you work in a competitive environment, and some people actually enjoy the daily grind, but anxiety levels can easily overwhelm people if ignored for too long.
Roughly three-fourths of people who have anxiety find that it has a significant effect on their lives. Without proper stress management, unmanaged anxiety can easily distract you from your work, undermining your job performance and hindering your ability to advance in your career.
However, there are good methods to address work-related anxiety properly. There are three basic steps in combating anxiety: recognize the signs indicating anxiety, build a strong defense system, and practice grounding techniques.
Signs Of Anxiety
Anxiety is triggered by the activation of the sympathetic nervous system, which regulates the fight-or-flight response. By increasing alertness and reallocating blood flow to muscles and vital organs, this system is designed to protect humans from dangerous situations, such as being cornered by enemies. However, the same response is triggered by other stressful events, including those that occur during work.
Some physical and mental signs of anxiety include the following:
- heart palpitations
- sleep difficulties
- persistent feelings of dread
- panic attacks
Watch out for these signs. If you find yourself experiencing these frequently, then you may have unhealthy levels of anxiety. If so, you will need to focus more on strengthening your resistance against anxiety and on developing habits designed to mitigate its impact.
Building Core Defenses
Anxiety can be a direct assault on your body and mind, so it makes sense to practice habits that promote health and wellbeing to bolster your defenses. Eating a well-balanced diet, getting enough sleep, and regular exercise will help your body and mind recuperate, increasing your vigor and endurance. A strong network of friends and loved ones, whom you can always rely on for emotional support, is crucial in maintaining your mental health.
Meanwhile, regular introspection can help you figure out how anxiety affects you personally and identify any trigger points. You can use this knowledge to avoid scenarios that can lead to more anxiety. For example, if you find that you get anxiety from taking additional projects, then you should learn how to prioritize, recognizing that you cannot say yes to everything all the time.
Practicing Grounding Techniques
Grounding techniques, as the name implies, ground you in the present and arrest any feelings of anxiety. Think of these as reset switches that help you get back on track whenever anxiety becomes overwhelming. Examples of grounding techniques include meditation and special breathing patterns designed to promote calm. Some people also take short walks or naps to clear their minds.
Try them out and learn what works best for you. Afterward, make sure you do the grounding techniques once anxiety strikes. It might feel unnatural at first, but these techniques will eventually become a regular part of your daily routine.
The methods described earlier can be powerful, but sometimes they may not be enough to deal with extreme anxiety. In case you have severe episodes, consider getting professional advice from therapists. You may opt to directly visit mental health professionals and use online services such as Betterhelp, which connects people with counselors.
Work-related anxiety can have a big impact on your life, especially if you are a career-oriented person. However, there are many ways to deal with anxiety. You have many options, thus giving you a sense of awareness over how anxiety should affect you.