What To Do If Work Is Causing Undo Stress & Anxiety

We understand how debilitating work-related anxiety and stress can be. It’s a common issue, but fortunately, there are steps you can take to manage it. Here are some strategies you can try, depending on the severity of your situation:

Immediate stress management:

  • Breathe: When you feel anxious, take a few minutes to practice deep breathing exercises. Focus on slow, controlled breaths to calm your nervous system.
  • Take a break: Step away from your work for a short walk, grab a coffee, or chat with a coworker. Even a few minutes of downtime can help you refocus and return with renewed energy.
  • Mindfulness: Simple mindfulness exercises like focusing on your senses or the present moment can help ground you and reduce anxious thoughts.

Managing workload and priorities:

  • Organize your tasks: Create to-do lists and prioritize tasks, like cleaning, to avoid feeling overwhelmed. Delegate tasks whenever possible and set realistic deadlines.
  • Communicate: Talk to your manager about your workload and deadlines. They may be able to adjust your responsibilities or offer support.
  • Time management: Use time management techniques like the Pomodoro Technique to break down tasks into smaller, manageable chunks.

Self-care and healthy habits:

  • Get enough sleep: Aim for 7-8 hours of sleep each night to improve your mood and resilience to stress.
  • Eat healthy foods: Proper nutrition fuels your body and mind, improving your overall well-being.
  • Exercise regularly: Physical activity is a great stress reliever and mood booster. Aim for at least 30 minutes of moderate exercise most days of the week.
  • Relaxation techniques: Practice relaxation techniques like yoga, meditation, or progressive muscle relaxation to calm your mind and body.

Addressing the root cause:

  • Identify the source of your anxiety: Is it workload, work-related environment, lack of control, or something else? Identifying the source can help you find targeted solutions.
  • Set boundaries: Disconnect from work outside of work hours. Avoid checking emails or taking calls unless absolutely necessary.
  • Seek support: Talk to a trusted friend, family member, or therapist about your work-related anxieties. They can offer a listening ear and provide valuable advice.
  • Consider professional help: If your anxiety is severe or doesn’t improve with self-care, seek professional help from a therapist or counselor who specializes in work-related stress and anxiety.

Remember, you’re not alone in this. Many people experience work-related anxiety, especially federal employees and there are resources available to help you manage it and find a healthy work-life balance.

Here are some additional resources that you may find helpful: