More than 8 million people in the UK – including myself as someone with ADHD – suffer with anxiety. Perhaps unsurprisingly, around 602,000 say that the primary source of their anxiety is the workplace. It’s incredibly important that we make sure we’re taking care of ourselves.
And that’s never been truer than it is right now. Historically, times of economic uncertainty correlate strongly with periods of widespread poor mental health. Throughout the 2007 financial crisis, not only did anxiety rates skyrocket, but so did rates of depression, alcoholism, and drug use. As we navigate the ‘new normal’, it’s critical that we all understand the best ways to deal with feelings of stress and anxiety.
Common Coping Methods
Of course, many of us will already have a set of go-to techniques that we use to overcome anxious feelings. Thanks to the roll out of some really great apps, guided meditation has fast become the norm. Other people may exercise to get the endorphins racing, or perhaps create a sense of calm by listening to music or lighting some essential oils. But what happens when anxiety strikes during the working day?
Not all managers will be too pleased to have an incense burner wafting smoke through the office, or see their workforce head off for a run just before an important meeting. Luckily, there are some excellent coping mechanisms that actually are work-friendly:
1. Breathing Exercises
Perhaps the easiest coping technique to do at your desk… just breathe. When anxiety hits, you might find that your breathing becomes faster and shallow. Focus on it. Stop what you’re doing for a moment, and really pay attention to your breathing, trying to breathe in through your nose and out through your mouth, and holding your breath for 5 seconds in between. It helps to slow everything down, and bring you back to reality.
2. Write it Down
Sometimes, the brain has a nasty habit of exaggerating things. So it can really help to keep a notebook by your desk which will allow you to jot down your worries when they start getting to you, allowing you to clearly see the facts, unclouded by emotion. Being able to separate your emotional connection to an event or situation, and the factual realities of the situation, can sometimes be just what you need to start feeling calmer.
3. The 5-Senses Method
This is probably one of the most effective grounding techniques out there. It’s one that you can do right there at your desk, without anyone knowing, and it’s great if you find that your worries often spiral out of control. The trick is to write down 5 things you can see from your desk, 4 things you can reach out and touch, 3 things you can hear, 2 you can smell, and 1 you can taste. It sounds silly, but it keeps you rooted in the present.
4. Talk to Someone
This may be trickier depending on your workplace, but it’s definitely worth speaking to your manager about implementing a wellness scheme that ensures you can speak to someone – a trusted colleague perhaps – when things get tough. Anxiety is often a very isolating experience, and talking it through with someone can really help. Many businesses are becoming more interested in wellness, so this might be quite do-able.
Long Term Coping
While these four tactics for dealing with anxiety at work are great in the moment, it can also be a good idea to try and get a grasp on what triggers your anxiety, which may allow you to address the deeper rooted issues. According to the HSE, the most common cause of workplace anxiety is workloads, followed by a lack of support, bullying, and change. Knowing what’s causing your anxiety could help you to reduce its occurrence.
