While everyone goes through at least a bit of stress in the workplace, it can be almost unbearable for those with anxiety. When one’s body and mind is hard-wired to expect the worst, getting through a workday can be a miracle. Since you need to work, you need to find a way to manage your anxiety as much as possible. This guide will help you if you are dealing with anxiety in the workplace.

1. Be Honest

Don’t think that you should try to cope with your anxiety by acting like it doesn’t exist. Suppressing it will only let it come out without warning. Instead, you need to be honest, both with yourself and your employer. When you start a new job, take a moment to speak with your boss in private. Let them know about your anxiety and how it affects you. If you’ve already been working somewhere for a while, let them know as soon as possible. If your employer is worthwhile, they should be sympathetic and willing to do whatever they can to make the work environment more comfortable for you. Just make sure that you don’t have any unreasonable requests that would make it harder for other employees to get through the day.

2. Eat right

Are you skipping out on lunch or gorging on foods that provide a rush of good feelings and then a crash? To reduce stress and anxiety, you need to be putting the right things in your body. For one, you should avoid caffeine, as this can give you the jitters and make it hard to focus. You should be eating nutrient-rich foods like fruits and vegetables to help give your mind as much clarity as possible. Berries, asparagus, and avocado are great for anxiety. Look to nutrition experts like Jordan Rubin for further advice.

3. Get enough sleep

It might be difficult to get enough rest when you’re dealing with anxiety, but you should still try to. Sleep deprivation not only makes you lethargic, it also makes you much more anxious. How much sleep you need depends on how long it takes for you to feel rested. Generally, though, you should be getting at least seven hours of sleep a night. For some, it can take as many as nine to feel rested. You should also be aiming to go to bed at a consistent time each night.

4. Take things slowly

Having all sorts of tasks to take care of can definitely contribute to anxiety. While you want to make sure you take care of them all, you can’t rush yourself. Instead, you need to develop a proper system of management. Make a list of the things that you need to start, things that you are working on, and things that are completed. This should give you a good idea of how much you’re accomplishing. Be sure to reward yourself for completing tasks as well.

5. Work your body

Sitting in your office chair for hours at a time can certainly make you feel more anxious. You likely already know about the benefits of aerobic exercise. It can release endorphins and reduce stress substantially. Just because you don’t have time or drive to go to the gym doesn’t mean you can’t get some exercise. In fact, there are plenty of exercises you can do right from your desk. These include stretches, squats, and jogging in place. You might get some looks, but you will certainly be much less stressed.

Managing anxiety does not mean that you need to force it out or pretend it doesn’t exist. Acknowledging your anxiety is key to your success. It doesn’t have to be something that ruins your workday. Instead, you can do your best to analyze it and consider how and when it manifests. By following these tips, you can keep anxiety from getting the best of you.

by: Mikkie Mills