Coping with Anxiety at Work: Tips and Strategies

Anxiety is a common mental health condition that can affect anyone, regardless of age, gender, or background. As working women, we sometimes feel that anxiety is a part of our daily lives. Whether it’s the pressure to meet deadlines, complete projects, or handle difficult conversations with colleagues, anxiety can consume our thoughts and impact our performance at work. Double all that anxiety if you are managing children or the care of older parents. In this blog post, we’ll discuss some practical tips and strategies that women ages 30-50 can use to cope with anxiety at work, so that we can feel empowered and confident in our professional roles.

Recognize the Symptoms of Anxiety

First, you must  recognize the symptoms of anxiety. They include feeling nervous, worried, or tense about work-related tasks or situations, having trouble concentrating, experiencing physical symptoms such as muscle tension, headaches, difficulty sleeping, or changes in appetite.  By understanding the symptoms of anxiety, women can learn to recognize when they are feeling anxious and take steps to manage their symptoms before they escalate.

woman sitting in front of macbook. she is anxious and it is affecting her work.
Photo by on on 7/26/23

Manage Your Time Effectively

One of the biggest triggers of anxiety at work is feeling overwhelmed or overworked. Women can cope with these feelings by managing their time effectively. Some strategies for effective time management include creating a schedule or to-do list, prioritizing tasks based on urgency and importance, and breaking large projects into smaller, more manageable tasks. Most importantly, learn to say no.  This is a time in life where you may not be able to say yes as much as you would like. That can be hard to do, however, it will make you more effective in the long run. 

Limit Social Media

Most of us spend way too much time scrolling. Social media is designed to trap us. However, it is a huge time suck. You can lock yourself out of Instagram, SnapChat, and Facebook during the working hours. You may miss it at first but then will appreciate your extra time.

Practice Self-Care

Self-care is essential for coping with anxiety at work. Try to take regular breaks throughout the day. Although it may feel impossible with your work load, you will actually be more productive. Additionally, engage in activities that you enjoy outside of work, and prioritize physical and mental health. This may include getting enough sleep, exercising regularly, eating a healthy and balanced diet, and engaging in activities that promote relaxation and stress relief, such as meditation, yoga, or mindfulness.

Communicate with Your Supervisor

 If anxiety at work is impacting your performance or overall well-being, it may be helpful to communicate with your manager or supervisors. Obviously, this is contingent on having a supportive work environment.   They may be able to provide additional support or resources to help you cope with your anxiety, such as offering flexible work hours, providing additional training or coaching, or connecting you with an Employee Assistance Program or mental health professional.

Seek Professional Help

If anxiety at work is impacting your daily life and you’re having trouble coping, seeking professional help may be necessary. Women can speak with their mental health professional for guidance on resources and support available to them. There are many effective treatments for anxiety, including therapy, medication, and lifestyle changes, and seeking professional help can improve your overall quality of life and job performance.

Coping with anxiety at work can be challenging, but by recognizing the symptoms, managing your time effectively, practicing self-care, communicating with your manager, limiting social media, and seeking professional help when necessary, women can take control of their anxiety and empower themselves in their professional roles. Remember, you are not alone in this experience, and there are resources and support available to you. Let’s work together to reduce the stigma of anxiety and create a more supportive and inclusive work environment for all women.

cheerful woman smiling while sitting at table with laptop
Photo by Karolina Grabowska on retrieved 7/26/23

Are you struggling with anxiety? Give us a call or email and we’ll get you set up with one of our therapist. We love helping women through all stages of their life.

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