Does work ever feel like March madness? That stressed out, uneasy tension from work? That’s called Workplace Anxiety and it happens for those of who choose work – inside or outside of the home. It’s a topic that I’ve been coaching clients more frequently in 2021 and 2022 than ever before. It’s real and there are things you can do to mitigate it. Let’s dig into what it is and how we can reduce stress and anxiety at work.
The research says that between 40% - 68% of US workers feel stressed after work daily. This stress can bleed into your personal life as well. To have some stress about work is normal to have a lot of stress that impacts your life, health and well-being is not normal and can cause larger problems.
Workplace anxiety can look like many things depending on the person and situation.
Here are the top workplace anxiety issues I’m hearing from clients:
Workplace anxiety can also look and feel like:
What can you do to reduce workplace anxiety?
1.Organize your work area
2.Make a to do list of your tasks – get the real tasks and to do’s listed on paper/digital list vs. keeping list in your head
3.Prioritize your work
4.Learn to say no
5.Set mini goals to create a sense of success
6.Avoid multitasking – work on one thing at a time
7.Utilize Time blocking to carve out think time, lunches, and breaks
8.Take a walk outside in the sunshine at lunch or at least one time per day
9.Exercise, yoga and meditation all reduce stress and anxiety
10.Regular meditation and breathing – even 5 min helps to reduce stress & anxiety
11.Use your vacation and schedule time away from work
12.Unplug from work – take a digital fast
13.Listen to music that’s uplifting and/or relaxing
14.Use mindfulness to help ground you
15.Take good care of you – self-care whatever that is for you
16.Maintain a good sleep routine
17.Reduce caffeine and any other stimulants that can increase tension
18.Talk to a trusted friend or mentor
19.Celebrate your accomplishments
20.Keep a gratitude practice or log
21.Keep a to done list – of what you’ve accomplished during the week
22.Mitigate toxic coworkers – avoid negativity and gossip – it helps no one
23.Research your companies employee health benefits and mental health benefits or EAP
24.Speak with your manager about your work load and/or what’s going on if you feel safe
25.Get help from a coach, therapist or counselor
26.Are the Sunday Scaries preventing a good Monday? See this article for tips.
27.Find something to laugh about and remember to enjoy life.
How about you? How do you cope and mitigate workplace anxiety? I’d love to hear your tips and ideas.
If you or someone you know would like support in life or business with workplace anxiety please reach out and contact me. I provide a safe place to explore what you can do to reduce and mitigate this anxiety and stress in your life and business. I love when my clients share their wins and seeing them embrace their lives while living boldly!
I have space for couple new clients in 2022. Click here to learn more - let's chat.
Teresa – Reducing my own solopreneur workplace anxiety. Yes, even I have it from time to time.
Teresa Q. Bitner, M.Ed., PMP, ACC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down my life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
• Soul Love: How A Dog Taught Me to Breathe Again
• The First Days Widow Journey
• Explorations into the Being and Doing of Coaching: A collection of voices, insights and wisdom from Austin area coaches
The research says that between 40% - 68% of US workers feel stressed after work daily. This stress can bleed into your personal life as well. To have some stress about work is normal to have a lot of stress that impacts your life, health and well-being is not normal and can cause larger problems.
Workplace anxiety can look like many things depending on the person and situation.
Here are the top workplace anxiety issues I’m hearing from clients:
- Worry about “messing up” at work or making mistakes
- Anxiety for that upcoming presentation
- Fear of what others are thinking about them
- Anxiety about deadlines
- Anxiety about work performance and performance reviews
- Feelings of overwhelm
- Not speaking up in meetings
- Avoiding attending meetings
- Issues with colanguages
- The return to the office after working from home
- Procrastination and not meeting deadlines
- Foggy and unable to focus
- Imposter Syndrome – see this article for tips
Workplace anxiety can also look and feel like:
- Perfectionism
- Sleep issues
- Disinterest in work
- Missing work more often
- Decline in productivity
What can you do to reduce workplace anxiety?
1.Organize your work area
2.Make a to do list of your tasks – get the real tasks and to do’s listed on paper/digital list vs. keeping list in your head
3.Prioritize your work
4.Learn to say no
5.Set mini goals to create a sense of success
6.Avoid multitasking – work on one thing at a time
7.Utilize Time blocking to carve out think time, lunches, and breaks
8.Take a walk outside in the sunshine at lunch or at least one time per day
9.Exercise, yoga and meditation all reduce stress and anxiety
10.Regular meditation and breathing – even 5 min helps to reduce stress & anxiety
11.Use your vacation and schedule time away from work
12.Unplug from work – take a digital fast
13.Listen to music that’s uplifting and/or relaxing
14.Use mindfulness to help ground you
15.Take good care of you – self-care whatever that is for you
16.Maintain a good sleep routine
17.Reduce caffeine and any other stimulants that can increase tension
18.Talk to a trusted friend or mentor
19.Celebrate your accomplishments
20.Keep a gratitude practice or log
21.Keep a to done list – of what you’ve accomplished during the week
22.Mitigate toxic coworkers – avoid negativity and gossip – it helps no one
23.Research your companies employee health benefits and mental health benefits or EAP
24.Speak with your manager about your work load and/or what’s going on if you feel safe
25.Get help from a coach, therapist or counselor
26.Are the Sunday Scaries preventing a good Monday? See this article for tips.
27.Find something to laugh about and remember to enjoy life.
How about you? How do you cope and mitigate workplace anxiety? I’d love to hear your tips and ideas.
If you or someone you know would like support in life or business with workplace anxiety please reach out and contact me. I provide a safe place to explore what you can do to reduce and mitigate this anxiety and stress in your life and business. I love when my clients share their wins and seeing them embrace their lives while living boldly!
I have space for couple new clients in 2022. Click here to learn more - let's chat.
Teresa – Reducing my own solopreneur workplace anxiety. Yes, even I have it from time to time.
Teresa Q. Bitner, M.Ed., PMP, ACC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down my life and want to build resiliency and move forward and live a bold life.
[email protected]
www.boldfulfilledlifecoach.com
Author of:
• Soul Love: How A Dog Taught Me to Breathe Again
• The First Days Widow Journey
• Explorations into the Being and Doing of Coaching: A collection of voices, insights and wisdom from Austin area coaches
I'm enjoying being a guest on some fun & useful podcasts sharing my stories and how to be resilient, live through change and thrive amidst loss.
This month another 2 podcast interviews will be linked to my events page.
I had the pleasure of talking to Dr. Julie Cappel and life coach for the veterinary world:
The Veterinary Life Coach Podcast with Dr. Julie Cappel – Episode #62
We talked about resilience and grief. How to be resilient when life gets hard.
Do you or someone you know host a podcast?
I’m seeking more podcast interviews to share the my work and resiliency tips and topics.
If so, please let me know or even better introduce us via email.
You can listen to more interviews on my events page.
Stay tuned for more interesting interviews.
This month another 2 podcast interviews will be linked to my events page.
I had the pleasure of talking to Dr. Julie Cappel and life coach for the veterinary world:
The Veterinary Life Coach Podcast with Dr. Julie Cappel – Episode #62
We talked about resilience and grief. How to be resilient when life gets hard.
Do you or someone you know host a podcast?
I’m seeking more podcast interviews to share the my work and resiliency tips and topics.
If so, please let me know or even better introduce us via email.
You can listen to more interviews on my events page.
Stay tuned for more interesting interviews.
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