How to Deal with Stress and Anxiety at Work

How to Deal with Stress and Anxiety - Anxiety and stress are very common for all coworkers. Especially if you have worked, feeling afraid, nervous or anxious often happens in the office. The feeling usually arises when you do work that is not in accordance with the wishes of your boss or when you feel unable to deal with the problem. Anxiety can also get worse when you allow yourself to be affected by people's judgments and perceptions.

Excessive anxiety or stress in the workplace can lead to stress which will ultimately disrupt your productivity. Unfortunately, there are still many people who do not know what to do when they are hit by stress and anxiety that often comes suddenly. Now, so you can avoid these feelings, try the following simple ways.

1. Inhale long and deep
According to a psychologist named Marla Deibler of The Center for Emotional Health of Greater Philadelphia, breathing with the diaphragm will naturally help you feel more relaxed. Breathing exercises will reduce anxiety that appears quickly. When you suddenly feel anxious or panic, calm yourself by taking a deep and deep breath.

The trick, take a deep breath for 4 seconds and feel the flow of air from the stomach to past the chest. Then, hold your breath for 4 seconds and exhale slowly in the same tempo. Surely you will immediately feel more calm.

2. Breathe fresh air
Take advantage of your lunch break as well as possible, by going out of the office to breathe fresh air for a moment. Breathing in the fresh air and seeing other sights besides the computer will make you much calmer. This method is a stress management technique that is worth a try and can also help you to open your mind.

3. Calm yourself with encouraging words
What do you usually do when a friend is stressed? Of course you will convey encouraging words for them. Well, try to do the same for yourself. Because basically, anxiety is just a feeling, just like sad or happy. You are able to ward off anxiety through the mind. Say, "You can", "You have experience in this matter", or "There is no reason to worry because I have tried optimally".

4. Enough sleep
A researcher from the University of California at Berkeley, Andrea Goldstein, explained that someone who lacks sleep will experience increased activity in the amygdala and insular cortex in the brain. Well, therefore anxiety can arise without certain external causes. When the body is in a state of sleep deprivation, it's likely that you feel anxious and panic when you get many tasks bigger. As a result, you will have difficulty managing the rhythm of work and work to be neglected.

Sleep disorders can be overcome by simple methods such as listening to music, drinking warm milk, yoga, relaxing massage, or taking.

5. Contact your closest friend or family
Pressure from superiors, jobs that never run out or colleagues who are not good will trigger excessive anxiety on you. This is when you need the support of others who can help you calm down. Begin to talk with friends or family who can listen and understand you. Your family and closest friends can certainly give you the best advice. Besides that, it's very important to be around people who can provide positive energy while inspiring you.

6. Don't drink excessive coffee
Excessive anxiety is often synonymous with caffeine. In general, people who consume more than 300 mg of caffeine per day will experience high anxiety problems, you know. Symptoms such as shortness of breath, heart beat, trembling, dizziness, until nausea. Even though it's not easy to let go of dependence on caffeine, you are advised to reduce the amount of coffee intake slowly and not stop immediately. Immediately stopping consuming caffeine will only make anxiety worse.

7. Change the workplace atmosphere
Changing the atmosphere or circumstances around you can prevent anxiety and panic. You can try drinking a glass of cold water, talking to coworkers, throwing a little joke, or singing your favorite song to get rid of anxiety and panic. Avoid overthinking which makes you more anxious and make the atmosphere around you more relaxed and pleasant.

Anxiety and panic are among the many types of natural feelings experienced by humans. If we can just try to feel happy, then we can overcome anxiety. Try a few simple tips above to overcome the anxiety that comes.