Stress or anxiety at work can affect a person’s life significantly and can even leave one counting the minutes until work hours get over. According to reports, about three out of every four people with anxiety say it hampers their daily life, including hours spent at the workplace. Anxiety can affect work performance, work quality and relationships with colleagues and seniors. Moreover, if a person is diagnosed with anxiety disorder, the challenges can become even more critical

Some say meeting deadlines and dealing with difficult people are the main causes of work-related anxiety. Disagreements at workplaces can evoke different reactions. There are people who love the drama, but some would rather avoid such face-offs at any cost.

The key to managing work anxiety is to build a personal wellness plan. If you are getting adequate sleep, eating healthy food, exercising and engaging in social activities outside of work, your odds for decreasing workplace anxiety are much greater.

If you wish to bring down anxiety at office, practicing yoga once in a while will not be enough.  You can follow some simple strategies to help you reach work in a calm and composed manner and not take worries home with you. Besides seeking professional help to manage anxiety, you can use these strategies to help reduce your overall stress at work and stay calm, focused and, at the same time, be productive. Here are a few tips to help you…

Follow Healthy Habits

Since anxiety can cause insomnia, try to maintain a regular sleep-wake cycle. If you are sensitive to caffeine, cut down on it and avoid consuming it past mid-morning when it can disrupt your night’s sleep. Besides getting enough sleep, remember to eat nutrient-rich foods and exercise on a regular basis to manage your stress.

Practice Mindfulness

If you find you are losing concentration or focus and beginning to worry, try to practice mindfulness. Try to observe your surroundings and refocus on the present moment. You can try mindfulness meditation or any other mental exercise that teaches you to get back to the present moment.

Confide in a Co-worker

You can build a strong co-worker relationship at work. They may be able to help you and keep you on track if you share with them how you feel. Colleagues at work who know what you are going through can help by being supportive, which may also lower your stress levels. This can start with knowing people’s names and their roles. If you forget a name, do not hesitate to ask again.

Ask seniors for Help

When work becomes hectic, you may agree to take up more than you can handle or before you understand how to do a particular job. But, before it becomes too late, you should ask for help or clarification. It will help reduce your anxiety about responsibilities. This will also show your seniors that you care about doing a good job.

Set Your Own Deadlines

Anxious people, sometimes, agree to deadlines and timelines they know they cannot meet. So, it is better to be honest upfront than to be sorry later. Deadlines are not always negotiable. So, if you are straightforward, it will save you moments of anxiety and help you work at a manageable pace. And, if you finish the job ahead of time, you will be in a better position.

Many a time, those who live with anxiety are also perfectionists and over-achievers, and are people who expect a lot from themselves. Anxiety can make things worse, because anything less than being at your best makes you angry with yourself. Treating yourself harshly is the last thing you need when you are the most vulnerable. But you should remember that no one is perfect and we all need to be aware of and improve our flawed selves.