If you have anxiety, it doesn’t go away simply because you punch-in at work. Worry about personal problems at work is the biggest reason productivity at work goes down, so it is worth your while to do everything in your power to reduce anxiety and tension in the workplace. I know, easier said than done.When I speak to my corporate groups about worry at work, I always start out offering tips to help and then we dive more into the methods, reasons and specific details from there. To help you, the reader, start to get a hold on your worries at work, I am noting the same 3 tips to vanishing worry at work below that I do offer to my corporate speaking groups.
#1. Repeat the worry. Yes, I am telling you to worry but in a healthy way. If you’re worried about your kids, address the worry. Say to yourself, “I’m going to allow this space to worry and I am going to ease the worry by sending a quick text.” Address and then problem solve right away. If you can’t text, say a prayer or go into the bathroom and do a quick meditation. The point is to allow yourself the worry but then allow yourself room to address and ease it to.
#2. Make it a point to focus on how you breathe. You may notice that when your body is tense and full of worry, you hold your breath. Focusing on breathing is a common but effective technique for calming the nerves. Concentrate only on breathing in and out, beginning and ending, breath to breath, moment to moment.
#3. Put yourself on a time-out. When kids act out, we often give them a time-out. Sometimes we have to self-assign this practice. If you feel your worry is turning into an anxiety attack, excuse yourself. It is OK to go for a walk. It is OK to have to use the bathroom – even if you go into the restroom to cry it out and then collect your thoughts. The point is, you can and will get through the anxiety attack but you have to give yourself space to let it run its course. We are all human and we all worry. There is no shame in quietly giving yourself a time-out to deal with fear and emotion as long as you can pull yourself back together and be professional. When the worry starts to interfere with work, that is when you may need added professional help.