The Top 5 Tips for Fighting Anxiety at Work
Most of us experience anxiety at some point or another, whether it’s at work, school, while traveling, during social situations, or a million other situations. I work in a very high-stress corporate environment, and often experience symptoms of an oncoming panic attack. These are the top 5 tips for fighting that incoming anxiety at work head on (as recommended by my therapist!).
1. Focus on your breathing
This should be your first step in reducing your anxiety. When most of us start to experience symptoms of anxiety, we don’t think to focus on our breathing. Our bodies respond to anxiety by speeding up our breathing – leading to further anxiety and possibly panicking. By focusing on your slowing down your breaths, your body’s rhythm will start to return to normal and restore normal brain activity. Breathe in through your nose, hold for five seconds, and breathe out through your mouth.
2. Stretch
Most of us are sitting in front of a computer for 8 hours a day. Think about the stress unintentionally being held in your muscles while you stare at your computer screen all day. By simply stretching your arms up and rolling your neck from side to side, you’re releasing that tension from your muscles and getting blood flow moving. This releases stress, gets your circulation going, and slows down your heart rate. Here’s an article with a great list of stretches for your mind and body!
3. Close your eyes for one minute
We don’t think about this often but when we begin to panic, the stimulation from our environment is causing even greater stress on our minds and bodies. The flickering florescent office lights over your head is a trigger for migraines and causes eye strain. Not to mention the computer screen that you read all day long. Closing your eyes gives you relief from that strain, and allows you to block out outside influences in order to focus on your deep breathing.
4. Put your feet flat on the floor
I had a therapist teach me this trick once and I’ve never forgotten it. Keep your feet flat on the floor. A lot of women have the habit of crossing their legs, which is absolutely fine for a short amount of time. However, this is not your body’s natural relaxed state. In theory, you are slowing down circulation of your blood from your legs back up to your heart and brain. Slow blood circulation leads to improper breathing. Crossing your legs is also putting stress on your legs and your back, compounding the issue. Sit straight with your feet flat on the ground. It will help move circulation through your body and will ground yourself both physically and mentally.
5. Step outside for some fresh air
Big surprise: office air is stale and dry. The air conditioning and heating vents are pumping recycled air, including your coworkers colds, aromas from lunch, dust, etc. If you can, step outside just for a few minutes to allow yourself to breathe in some real oxygen! We all know that your brain depends on oxygen. By giving it just a few moments of clear breathing, you’re allowing yourself to feel just that much better.
I think through these 5 tips whenever I feel a crash of anxiety come over me. Remember these to help you get through those moments!
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