Anxiety and stress at work are common. Here’s a few tips for coping
Do work in Chicago? Ever experience anxiety while on the job? Does your commute to work, such as taking CTA, add to your stress? If the answer is yes, you wouldn’t be alone. The hard truth is many of the people who come in for counseling do so because of workplace anxiety.
Anxiety can involve repeat episodes of sudden feelings of intense anxiousness, fear or terror that peak rapidly. Often work stress can make things more challenging to manage.
Should I talk to my employer?
Discussing health issues is always difficult to discern when thinking about the workplace. Will my boss/coworkers judge me? Could I get fired? Too often many are faced with a difficult decision with no perfect answer, and the uncertainty of reactions.
It’s ultimately your decision whether or not to tell your employer about your anxiety. Sometimes it can help you obtain important accommodations. Examples include taking breaks at regular intervals or not being seated in a noisy area.
If you have any mental disability and are qualified to do a job, the Americans with Disabilities Act of 1990 (ADA) protects you from discrimination.
Adequate meaning you satisfy an employer’s requirements for the position and be able to perform essential functions on your own or with reasonable accommodation.
Accommodations under the Americans with Disabilities Act could include a flex schedule, additional time for assignments, and more frequent breaks.
Employers cannot refuse to hire you because your disability prevents you from performing duties that are not essential to the job.
The important thing is to be respectful of others’ time and schedules, intentional about quality work, and explicit about your needs.
Getting to know your triggers
Take the time to notate your anxiety spikes and cycles. Pay close attention to symptom increasing factors like:
- Getting feedback
- Emails
- Rushing
- Deadlines
- Being singled out or put on the spot
- A disorganized/cluttered desk
- Long meetings
- Chicago commute
Taking note of anything that could cause a spike in anxious feelings is essential. Look for patterns and document all your observations. It’s much easier to anticipate challenges if you’re aware of what sets you off.
Finding The Ground Beneath You
When experiencing anxiety, your body goes into what’s known as the flight or fight response. You can start having tunnel vision, dizziness, sweating your body acts as though there is a potentially life-threatening emergency.
Being able to find the ground beneath you and actively and intentionally stay in the present can lead to a quicker recovery from anxiety.
- Breathing exercises
- Meditation, Talking to a trusted coworker
- Going for a walk Meditation
- Stretching, calling a friend
- Going for a walk
- Listening to music
- Using scented oils
These are all excellent options, take the time to find what’s right for you and your work environment. Take advantage of any company wellness programs if you are lucky enough to have access.
Have Tiny Goals
Setting small achievable goals is the best way to avoid being overwhelmed. Break up work task into small parts instead of prioritizing the big project take care of a few little tasks and break the project up instead of doing it in one go.
Always seek the help of a professional to get anxiety management skills down pact.
