Anxiety is described by Wikipedia as “the subjectively unpleasant feelings of dread over anticipated events,” and never has a definition rung more true. It’s subjective, in that the anxious person is not entirely concerned with the reality of the situation; it’s unpleasant, which is obvious; and it’s all about anticipation, because the anxious person is predicting the future and not feeling good about what they see. Most adults suffer from anxiety every day on some level, and it can be very useful when the system is working right. However, in professional situations like the workplace, it can be less than helpful. We try to be unstoppable work machines in our prime, unshakable by emotion, yet humanity is there roiling inside even the most steely-eyed executive, and in can turn on anyone like quicksilver. Since time is often of the essence at work, here are nine quick and simple ways to silence the anxious voice inside your head and get back to productive work.
1.) Take a stroll– Well, it won’t start as a stroll, because the anxious don’t stroll. But whatever that is terrorizing your anxiety can probably wait ten minutes for you to take a few turns around the block. We find it very easy to become convinced of the complexity of our own systems, sure that the answer can only be found with complicated resolutions and a lot of work, so it sometimes feels silly to be reminded how simple emotions can be rousted in a grown human. Often, it takes nothing so much as a little movement of the legs and the appreciation of some wind in the trees to do a soft reboot and get you feeling better. And soon that clenched walk will turn into a healing stroll.
2.) Move your body–If you can’t take a full break, just get up from your desk and get your blood pumping a little bit. Exercise is an extraordinary way that nature has given us to expel stress and anxiety. That doesn’t mean necessarily going to the gym every day, but simply recognizing that your mind and body are connected and that even sitting wrong can make anxiety start whirring inside. You can’t ignore your body’s needs, and your mind will suffer if you do.
3.) Turn your morning into a mini-spa– Nothing can start the day off on the wrong foot more than giving ourselves no time to get to work. That way, we’re forced us to tumble out of bed, throw on clothes, force some cereal into our mouths and get in the car. Instead, take yourself on a mini-date first thing every morning. Give yourself a treat, show yourself a little mercy in the form of some honeydew melon or a long shower, and take a leisurely drive into work with music that makes you feel good.
4.) Deep breaths–The quickest fix on our list today. Just like with a walk around the block, an experienced and educated adult may feel a bit silly admitting that closing their eyes and breathing slow and deep can give us control over something that is making us anxious, but it really can be a spot fix for almost any anxious reaction. (Remember, to inhale through the nose slowly. Fill the lower lungs first, then the upper. Hold until a count of three and exhale slowly through your pursed lips.)
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5.) Your life is resilient, so keep perspective– This one can be a little trickier, but it’s worth it. In the midst of an anxious moment, try to get a sense of a reality check: Is the thing you’re worrying about going to ruin your life if it goes wrong? Probably not. Remember that your life is huge, your life story is an epic, and no matter what happens at work the chances are you will live to work another day. Our jobs are very important, but not as important as our lives.
6.) Get thee some dark chocolate–Dark chocolate activates the prefrontal cortex, the center of rationality in brain that puts out unwarranted fires that anxiety has started over undeserving things. Dark chocolate is also silky and melty and sweet (but not too sweet), which doesn’t hurt either.
7.) Look on the bright side–Not just in the unsteady moment at work but in your life in total. Getting a sense of where you are holistically can be a great threat to anxiety’s hold over a situation. If you can catch a glimpse of it, the big picture can disintegrate a momentary fear like sunlight hitting a vampire.
8.) Call someone who cares for a pep talk– Work can be tough on us, and sometimes a brush with the dog-eat-dog mentality can really shake us. Work friends can be great, but there’s no place like home. So if you’re really feeling anxiety’s burn, take a short break and call someone who really cares about you: your spouse, your parents, your best friend. A quick talk with someone who really knows you can work to recenter your calibration and put things back in perspective. And they will probably tell you to go a little easier on yourself, which is often a major issue for the anxious mind.
