How can I control my anxiety as it relates to my stress at work, so it does not spill over into my personal life?
Last Updated: 07/15/2019 at 10:16am
Amanda Wiginton, LMFT
Marriage & Family Therapist
Now is the time to make a change! Professional, empathic, and compassionate therapist waiting to help you make healthy life changes.
Top Rated Answers
I've heard that if when you get up in the morning, you can sit down and write a journal entry, free flow- without purposeful structure to what you write, then it can help alleviate stress in your daily life. I started putting it into practice, and I have noticed how much easier it is to deal with stress as it comes on, because I usually get out a bunch of stress filled thoughts in the morning in my journal.
Try meditation. It is great for clearing the mind and cleansing it of anxieties. There are several guided meditations on youtube you can listen to. I recommend anything by Lilian Eden.
Try to relax at all times possible, don't bring work home with you and try to go out more to forget about work. It really helps :)
We do have a work related stress self help guide that I highly recommend you check out. The main key points I found from it were: identify what is stressing you out and how you personally respond to it. Once you've done that, you can more effectively help yourself. Self care, breaks, time management, and seeking support are crucial. Good luck, friend!
Give yourself room to breathe. Explain to your loved ones that you need time to release some tension before you dive into the busy home life.
Try seeking some help from a counselor or a therapist about the anxiety issues that you are facing and how to deal.
First, you must decide what it is at work that is causing your anxiety and go from there. If you feel like you are not completing tasks on time or are not given enough time to complete these tasks, try to come up with a healthy alternative, such as staying an hour late, working through lunch, or coming in early. If you feel like your work tasks are overwhelming, try asking a coworker for assistance or switching tasks with someone else. If your boss is giving you anxiety, try discussing this with him/her and see if you can come up with a reasonable solution.
Understand its negative effects. Take a break from what stresses you. Eliminate all sources of stress.
If you feel you are ever having an anxiety attack, excuse yourself if you are in public for a moment and take 10 seconds to relax. Sit down, and take 10 deep breaths. Count to 10, and remind yourself that it's going to be okay. Once you feel your body is back to normal, resume what you were doing.
Just like you might do on 7 cups, it my be worth expressing how you feel to someone about your work, that way you can talk about it and get those worries off your chest. It may also be worth investigating why your work has been causing you so much stress in the first place.
It's important to clearly define the differences between your work-life, and your personal-life, and try to identify the causes of this stress-induced anxiety at work, and realise that it is only just at work. Give yourself time to let go when you're at home, give yourself time to breathe and relax and completely submit to a comfortable environment that is your personal space.
I think you can make small checklists and work ccordinly to reduce anxiety. and try to atleast soend 1 hr with family with no office work
It can be difficult to balance personal and professional life and deal with stress in a healthy way. One way to deal with this is to create outlets for this stress like working out, studying things that interest you or developing hobbies. Really anything that can help you relax and truly enjoy your time outside of work. Setting and accomplishing goals with your outlet can help you feel more fulfilled and developed in your personal time.
Handling stress can be tough at times. Fortunately there are ways to handle stress effectively. One of the tricks is stop... take a deep breathe... pause... and think this: "Am I dealing with the stress emotionally, allowing the stress to attack me and rule my everyday actions?" "Is the stress, I feel, because I feel burdened, pressured, not enough time in the day to meet deadlines?" "Am I allowing my peers, colleagues, bosses to overrule my good judgement, giving me a sense that I am not good enough?" Life is busy, especially when we hold down a full time job, have a home and family to manage and still try to find some "me" down time. Communication is key to those who can affect your stress levels. We often fear speaking firmly and openly to a customer, boss, colleague will not be taken well; will have a negative repercussion. However, this is not generally the case. Many times stress is what we place on ourselves. We might be an overachiever, like control, don't delegate or share the workload well. We may well be so good at the job we do, we are the first choice by our line manager to take on the project. However, there is absolutely nothing wrong in saying no at times. Yet, ensure you communicate why you're unable to take on another project right at this moment. Another stress activator is not prioritising one's workload. I remember a couple of years back, where I had 3 managers and some key customers breathing down my neck to meet their deadlines. I learnt an invaluable lesson that time. I felt as if I was going to crack wide open. I called the managers and the customers, openly and honestly stating that the current load and deadlines I had to meet upon their expectations was near impossible. I'd be stepping off a high building to break free from their demands. I stated further, I wanted to provide quality work with great end results, which would benefit them more, if they would just give me a little breathing room to complete their requirements. It worked really well. We all know that some times bosses lack of planning become our emergencies. It does happen. The stress at work, can be managed at home, by communicating to your family that you have deadlines to meet, and their expectations of you may not be met for a short time. But do "switch off" to have a family meal to catch up on their day. It will help you to have some time away from your workload, giving you a fresh perspective when you come back to it. We often get stuck on the workload, rather than the end result in our heads, which then leads the anxiety of not being able to finish, or providing a great conclusion. We doubt ourselves. Trust yourself. Trust those around you to assist. Accept that you are not always in control, or that the assistance received has shortcomings. And, REMEMBER TO BREATHE!
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