Anxiety at work: what it is and how to reduce it

Mental health is still considered taboo in society, especially in the workplace. However, the topic is important because of its relevance in private life, the economy and society. Therefore, strategies to reduce anxiety at work should be implemented by managers in partnership with employees.

Continue reading the article that we at Citas have prepared for you and learn how to effectively reduce anxiety at work.

Anxiety at work and its impacts on mental health

The working class around the world sells its labor power and intellectual capital in exchange for a monthly or biweekly remuneration.

However, changes in the job market, difficulties in dealing with colleagues, high demand and short deadlines and low wages contribute to the development of mental disorders in workers throughout the world.

As explained by the World Health Organization, anxiety and depression affect not only individuals, but also take a heavy toll on the global economy, with an estimated cost of 1 trillion dollars.

Anxiety at work refers to an increase in the worker's state of tension , as well as stress. It is difficult for the person to relax, so they end up feeling overwhelmed. Here are some examples:

• Short deadlines to resolve demands
• High workload resulting in overload
• Persecution or moral harassment
• Communication outside of business hours, with a request to carry out activities, including on weekends
• Aggressive, hostile and unwelcoming environment
• Excessive worry
• Thinking and dreaming about work all the time

As a consequence of anxiety and stress in the work environment, a person may develop difficulty sleeping or insomnia, increased consumption of fatty or sugary foods, increased alcohol intake, physical problems and, in more severe cases, burnout syndrome.

How to reduce anxiety at work

Thinking about yelling at colleagues, quitting work or simply pretending nothing is happening is one of the mistakes made by those who want to reduce anxiety at work.

This is because, firstly, changing the work environment must be an activity carried out jointly by the company, managers, human resources and, of course, employees.

However, when it comes to attitudes to adopt at an individual level, some strategies are interesting for reducing anxiety at work.

Improve your communication

Poor communication is one of the main problems in organizations. To reduce stress, it is best not to be afraid to address topics such as productivity, performance and what is expected of you.

Remember that your boss is also human and may have already experienced similar situations.

Organize your activities

Keeping your tasks organized, with schedules, dates and deadlines, avoids stress and anxiety, because you can plan the best way to complete your tasks.

Take breaks

Typically, people work about eight hours a day, with a lunch break. However, throughout the day, you can take strategic breaks to relax your mind, even if it’s just for 5 to 10 minutes.

Pay attention to overload

If you are in a leadership or management position, consider which tasks you can delegate. Likewise, if you already have a lot of demands, don't take on another task.

Instead, focus on what you already have to do to avoid nervous breakdowns, anxiety and stress resulting from a high volume of work.

Self-care

Self-care practices, such as good nutrition , adequate sleep and physical exercise contribute to improving overall health, with positive impacts on work.

Therefore, do not neglect self-care and take care of yourself with commitment and dedication.

If it is too much for you, be sure to seek help from a mental health professional to help you through this process.

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