Anxious at work? Here’s how you can manage that anxiety

Updated on:26 December 2019, 10:47am IST
While you’re trying to do your best at work, don’t ignore your mental health and tame that anxiety!
Dr Samir Parikh
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Don’t let your anxiety bring you down at work! Image courtesy: Shutterstock

You’re at work, playing a certain role, attempting to achieve targets, doing your best to contribute to the organization and its growth while also trying to derive the maximum for yourself as an individual professional. Nonetheless, certain factors at work may give you anxiety.

A system where clear communication is not maintained, expectations are not clearly stated, processes are not followed in an organized format, or challenging situations keep continuously emerging is usually stress-inducing. It can trigger anxiety in its employees, regardless of the roles they have or the compensation they receive.

Also read: Don’t let your mental health suffer. Here are 5 ways you can safeguard your mental well-being

If you don’t have a clearly defined role or targets, leaving space for ambiguity in what is expected of you, you may feel rudderless and unsure which can leave you feeling anxious. Not having the skills to fulfil your responsibilities is another reason why people often feel anxious at work.

anxiety
Ambiguity at work can make you feel anxious. Image courtesy: Shutterstock

Simultaneously, if you feel like you cannot communicate with your peers, juniors or the leadership team it can contribute to your lack of satisfaction at work. Having interpersonal relationships is a critical aspect contributing to workplace well-being and its lack thereof can certainly contribute to the anxiety.

Here are some things that you can do to take care of this anxiety:

1. Build connections and relationships
Work to connect to those around you by getting to know them, where they come from and how they operate. Ask simple questions and be mindful of their presence on a daily basis. Remember to connect and reach out to them when there is a problem.

Also, be careful to ensure you do not enter into situations where you talk about someone behind their back. Have a one-on-one conversation instead. And try to have fun moments at the office and if possible then intermittently outside the workplace too

2. Seek clarity
Don’t hesitate to ask questions or seek additional information when you are unsure about things. Be it your role, the expectations that the organization has of you, or the responsibilities you hold towards your colleagues—all of these are important and you must be clear on what your contribution must be. Don’t assume it to be a reflection of your incompetence or lack of knowledge.

3. Set realistic deadlines for yourself
Often people place immense pressure on themselves by keeping rather strict deadlines that tend to border on the unrealistic. As a one-off, work can demand that something be done rather urgently. However, this cannot and should not be a matter of routine.

Also read: How to stop procrastinating–an ultimate guide for the lazy millennial

Creating and following a balanced approach is critical to the well-being and the management of anxiety. This also translates into ensuring that you go out, do the things you like to do, spend time on your hobbies, and focus on your health and lifestyle.

Note: If you do continue to experience significant anxiety which is becoming difficult to manage, impacting your relationships or your work, taking away from your health and well-being, disturbing your sleep or appetite, then don’t hesitate to reach out to an expert to find more solutions for managing it.

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Dr Samir Parikh Dr Samir Parikh

Dr. Samir Parikh is a psychiatrist and director of Department of Mental Health and Behavioral Sciences and Fortis National Mental Health Program at Fortis Healthcare