/How to be productive at work when you have anxiety

How to be productive at work when you have anxiety

INSIDE: Wondering how you can be productive when you have anxiety? Stress can affect our work, more than we want to admit. But we have some tips to help! Take a deep breath and let’s dive in.

Job anxiety is common, whether you work at home or in a traditional office space. Chronic stress can lead to physical symptoms that lead to further stress or even depression. It is a vicious circle that many people dream of escaping.

Times have been difficult. You may be wondering how you can be productive when you have anxiety. Here are some tips to combat anxiety symptoms, stop unrealistic expectations, and set goals that will help you succeed, regardless of the work environment. How can you be productive when you have anxiety?

How can anxiety affect your work?

Some people perform better under pressure. They thrive under stress. Others? Not so much. Many anxiety sufferers experience insomnia, muscle tension, headaches, nervousness, dry mouth and more in response to challenges. You may feel brain fog and a lack of concentration. He may even experience a panic attack that leaves him so physically and emotionally drained that he simply can’t work for a while.

Be aware of how you feel, both physically and mentally. Keep a journal if necessary. Noticing the symptoms (and triggers) of your anxiety can help you manage stress and anxiety more quickly. When do you experience anxiety? Is it always the same time of day? Is it during meetings with certain people? When they ask you to do something new? When you’re hungry and maybe have low blood sugar?

How to manage anxiety when working from home

It’s hard to completely get rid of anxiety in the workplace. Deadlines, performance reviews, differences of opinion with coworkers, and even negotiating that freelance contract will probably always cause you some level of stress. But there are some things you can do to help control anxious feelings and tendencies.

Nip anxiety in the bud. We often put off what worries us. This only prolongs the situation and gives us more time to dream of outrageous results in the worst case. Cut worry in the knees. Take charge of that task! Get it off your plate and out of your head.

Do a paperless brain dump. You may already be a chronic list builder. But if you’re making to-do lists and goals with pencil and paper, you may be causing yourself more anxiety. The mess and clutter of paper when it’s time to search for that homework sheet can be stressful. Try using online programs like Evernote, Keep, and Google Calendar.

Turn it around. Anxiety is a slippery slope. Feeling anxious about feeling anxious will only make things worse. Instead of reflecting on your worry, put a positive spin on things. Instead of thinking “I am very nervous about this new task”, say to yourself “I am very excited about this new task”.

Use positive affirmations. I am a big believer in positive affirmations. They have helped me alot. And remember… we become what we think about! If you always tell yourself that you are going to fail, you may increase your chances of that happening. Think about where your current concern lies. Is it your health? Money? Work? Develop a short phrase that you can repeat when nervousness arises. Think: “I am healthy. I am calm. I am divinely protected.” Every time you start to feel anxious, repeat it until those feelings subside.

Breathe. If you’re like me, as soon as anxiety starts to set in, you start to hyperventilate. You begin to breathe more shallowly and faster. You’re not getting enough oxygen, which can lead to headaches and added tension. Slow down. Be aware of your breath. Even on good days, practice deep abdominal breathing several times a day. Calm your heart rate. Calm your mind. Try some quick mindfulness and meditation exercises with free apps like Headspace and Calm.

Ask “what’s the worst that could happen?” Sometimes the best thing to do is take anxiety out of control. What’s the worst that could happen with what you’re worried about? Now imagine the next step. What would you do to overcome that obstacle? Empower yourself.

Move. Studies have shown that 7 out of 10 people experience stress or anxiety on a daily basis. You’re not alone! Physical activity It is the coping method most recommended by health professionals. Walking, yoga and running do not require special equipment. Just going for a walk to breathe and feel the fresh air can have a calming effect. A low-stress activity like gardening can also get your blood pumping and make you feel more grounded and connected to the earth.

Believe in something bigger. Long-term studies have shown that spirituality in any form can have dramatic effects. positive mental health benefits. Believing in something bigger, believing that you are not alone on this journey, can help you find the inner peace that you seek. And there is no better time than the present to find faith. Start exploring what that means to you.

How to Set Reasonable Job Expectations

Often the greatest burdens we carry are the ones we put on ourselves. If you want to know how you can be productive when you have anxiety, it often comes down to checking your expectations.

You don’t have to do everything, all the time. Setting limits can be difficult when working from home. You may experience interruptions from family members, something you would not normally experience in the workplace. You may feel compelled to multitask, cook while checking your email, or fold laundry while on a conference call. Never giving one thing your full attention can spell trouble and lead to more stress. You are inevitably going to miss something somewhere. Before you did not mix household chores with business, now it is not necessary to do so. Tempting, but unnecessary.

Ask for guidance. Especially when working remotely, it can be easy to doubt your performance. After all, you’re not in the same office and you get regular feedback from your supervisor. Inevitably those thoughts creep in. I haven’t heard from them recently. No news is obviously bad news. Reach out and ask for feedback. get one clear understanding what’s going on Set up a regular time for contact, preferably by phone or video chat so you can’t try to read anything in the text. Even if your feedback isn’t good, at least you’ll know and can move on to make it better. The unknown is often where the anxiety really lies.

Give yourself grace. Stop beating yourself up, especially for things that haven’t even happened yet, and may never happen.

Get help. if you are suffering from chronic anxiety and worry, it may be time to seek the advice of a mental health professional. It is not a sign of weakness. You have a lot of potential. Let a professional help you learn about the different types of anxiety and teach you some techniques to help you become your best self.

How can you be productive when you have anxiety?

With these tips, you no longer have to wonder how you can be productive when you have anxiety. Pick a few of the points that really resonate with you and incorporate them into your life. You are sure to find that it makes a big difference.

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