A typical day at work can be challenging for someone with High-Functioning Anxiety. Constant worrying, an inability to focus, or the fear of failing can make it difficult to perform at your best. There are various ways to overcome these obstacles and remain a productive worker. Here are some useful tips to manage High-Functioning Anxiety at work.
#1: Recognise the Source of Your Anxiety
When upsetting thoughts take over in your head, try to identify what is causing them. Are you working in an unsafe environment with toxic coworkers? Do you have worries about your personal life causing you to lose concentration at work? Discovering the cause of your anxiety is the first step in figuring out how to overcome it.
#2: Change Your Workspace
An excellent way to reduce anxiety at work is to change your surroundings. A cluttered desk or office can make an anxious person feel crowded and distracted. Dull colours and decor can cause a lack of motivation. With a few adjustments, you can create an atmosphere that lifts your mood and keeps you focused.
Start by organising your office area. Allocate a spot for everything to design a functional workspace. Ensure your seat is comfortable and create enough storage and space for all your work equipment. Add colourful art and decor to bring a fun, fresh vibe to your office.
#3: Make To-Do Lists to Break Down Overwhelming Assignments
Heavy workloads and tight deadlines can be enormous triggers for work anxiety. Make to-do lists to help you focus on one task at a time and make large projects less daunting. When you start a new project, write down the essential parts of the assignment and finish those parts first. Taking notes and making lists can help you focus and stay on track.
#4: Take a Break
People with high-functioning anxiety often try to work non-stop to avoid missing a deadline. In reality, working for long stretches can cause exhaustion and confusion, resulting in shoddy work. Taking a break can rejuvenate you and make you more efficient when returning to work at hand.
Your concentration may start to decline after a long period of focusing. When this happens, take a break to rest your mind and body. You can boost your energy with a few stretching exercises or a quick walk. If possible, step outside for some fresh air and a change of scenery. You will, after that, feel refreshed and ready to continue working.
#5: Learn How to Quiet your Thoughts
Often, people with anxiety have a stream of negative thoughts racing through their heads. All the what-ifs and worst-case scenarios can have a damaging impact on their mental health and productivity.
Try some anxiety management techniques like deep breathing exercises to calm down when you feel worried or afraid. Evaluate your fears to realise which ones are valid concerns and which ones are not. Write your troubling thoughts down to get them out of your head and help you refocus on the task at hand.
#6: Form a Community
The best way to lessen your negative thoughts and emotions is to talk about them. Discussing your anxiety with a trusted colleague or friend can help you form a community and create a mental health support network.
#7: Ask For Help
The effects of anxiety can be difficult to handle on your own. Find a Mental Health Professional who can offer support and lend their professional opinion to your mental health challenges. If necessary, they may recommend medical treatments or suggest other psychological approaches for handling your anxiety and staying productive at work.