Managing Anxiety in the Workplace: Simple Tips to Stay Calm and Confident

Let's be honest: work can be stressful. Deadlines, meetings, performance reviews—sometimes just opening your inbox can trigger anxiety. But here’s a comforting thought: workplace anxiety is common, manageable, and doesn’t have to control your day. As a therapist, I've seen firsthand how simple shifts in your routine can make a huge difference.

Recognize Your Anxiety Triggers

First, notice what’s setting your anxiety off. Is it public speaking, team conflicts, or constant notifications? Once you identify these triggers, you’re already halfway there.

Quick Workplace Anxiety Hacks:

• Pause and Breathe:
  Before reacting to stress, take a few deep breaths. Breathe in slowly, hold briefly, and breathe out gently. This signals your body that you're safe, helping anxiety fade. Learn more about this in our post “Understanding the Fight or Flight Response in Anxiety.”

• Prioritize and Organize:
  Create a short daily to-do list. Break tasks into smaller, manageable pieces. Checking things off your list boosts your confidence and reduces anxiety. Don’t fall into the perfectionist trap with lists though. Use them as a resource to manage big tasks, not as a bully who beats you up if you don’t get the whole list checked off.

• Challenge Negative Thoughts:
  If you catch yourself thinking, “I can’t handle this,” gently challenge that thought. Replace it with, “This is tough, and I've handled tough things before.” Try using a stop statement before you reframe or challenge. Some stop statements you can use are, “We’re not doing this anymore,” “I’m going to try a different approach this time,” and simply, “Not today.” This creates a moment of time and space between your regular thoughts process and your new chosen one.

• Set Healthy Boundaries:
  No can be a full sentence. Clearly communicate your limits to avoid overwhelm and burnout. Boundaries aren’t selfish, they’re absolutely necessary.

• Quick Mindfulness Moments:
  A quick 2-minute mindfulness or grounding exercise at your desk, like focusing on your breathing or noticing your surroundings, can dramatically reduce anxiety.

• Seek Support:
  Don't hesitate to reach out to a trusted coworker, mentor, or mental health professional. You're never alone, and talking it out can feel like a weight lifting off your shoulders.

Remember, anxiety doesn’t have to rule your workday. Practicing these small steps can lead to big changes in your emotional wellbeing, helping you feel calmer and more confident at work.

If you’re looking for a mental health therapist who specializes in anxiety, contact us today to schedule your intake appointment and let us help. We’re located in Weber County, Utah with easy access from Davis, Salt Lake, Morgan, and Cache counties.