10 Tips to Better Cope With Work Anxiety - Personal Branding Blog - Stand Out In Your Career

10 Tips to Better Cope With Work Anxiety - Personal Branding Blog - Stand Out In Your Career Does social interaction, especially at work, unnerve you to the point of paralysis? Has it gotten to the point where your work performance is affected? Are you tired of colleagues telling you to get over it, because if it were that simple, you wouldve done it a long time ago? Youre not alone. In the U.S., around 18 percent of adults suffer from anxiety disorders. Left untreated, these disorders can cripple not only your career, but also your ability to live a productive life. Fortunately, anxiety is highly treatable. Although your best bet is to see a therapist, here are 10 things you can do on your own to manage your condition: Add Self-Care to Your Morning Routine Take steps to ease yourself into the day as soon as you wake up. Set aside a few minutes to meditate on your bed or any other comfortable place. Read a book that isnt a heart-pumping thriller or horror story. Immerse yourself in a warm bubble bath. Do anything that calms you down without adversely affecting your health the way drinking, smoking and overeating do. Take Control of Your Work Are you always overwhelmed by your daily workload? Unless you take steps to bring that under control, itll end up aggravating your anxiety and making your job harder than it already is. Plan your work beforehand. Determine how much you can reasonably handle in a day. Write your to-do list accordingly and stick to it. If someone asks you to do something that isnt on your list, turn them down in a professional way. Setting boundaries may feel uncomfortable at first, but itll benefit your health and sanity in the long run. Take Regular Breaks You dont have to work eight hours nonstop. If your concentration feels like its fading away or you need to use the bathroom, dont be afraid to get away from your desk. Your brain will need it to recover and mull over whatever problem youre trying to solve. Ask for Help Yes, its uncomfortable. Yes, its entirely possible that your co-worker will grumble under their breath for the trouble. If youve got more on your plate than you can handle alone, though, its usually a good idea to ask for assistance. Even a simple Hello, could you lend me a hand over here? will suffice, as long as you promise to return the favor later. The benefits of mastering this skill even go beyond the workplace â€" for instance, when you ask for help to manage anxiety. Choose Your Crowd Carefully Its important to have a solid support system in the workplace. Not only can these people help you with work-related troubles, but they can also lend you an ear if theres something you need to get off your chest. Just make sure theyre trustworthy and that they respect you for who you are. Watch Your Physical Health Try to allot time for exercise every day, even if you dont feel like it. Whether its jogging in the park or moving into a lotus position, exercise has been proven to ease anxiety levels. Studies have shown yoga to be particularly effective as an alternative approach to treatment. You can also eat fermented food â€" like pickles, yogurt and kimchi â€" for a similar effect. Consider a Vacation Sometimes, work drains you so much, you just want to exert the minimum amount of effort for it. In that case, take time off. You might feel guilty about what you leave behind, but think of it this way: Youll be a more productive worker if youre energized and alert from your vacation.   Consider a Different Job Then again, its possible your job just isnt a fit for you to begin with. You can power through your current job if you dont have any other choice, but you might also be able to take one of several jobs for people with social anxiety disorder or ask your employer if they have any telecommuting positions youre qualified for. Its never too late to change things up career-wise. Celebrate Your Successes No matter how small your achievements may be, give yourself credit for them. You worked hard for them, so you deserve a pat on the back. However, dont forget to thank everyone who helped you along the way, too. Theyll appreciate the gesture.   Stay True to Yourself As cliché as it sounds, its one of the best things you can do for yourself. If you prefer books over Happy Hours, thats okay. If your co-workers tease you about your condition, let them. Do what feels right for you and surround yourself with people who support you no matter what. You might be different, but that doesnt mean youre any less deserving of respect and love than most. Again, these tips are not cures. Theyre simply ways to make your condition easier to live with on a daily basis. If your anxiety is severely interfering with how you function, please seek professional help ASAP. Your mind and body will thank you for it.