World Mental Health Day brought light to the fact that mental illness is more common than we think. Over 40 million Americans suffer from an anxiety disorder. Anxiety can cripple productivity, creativity and optimal performance especially when it comes to the workplace. Employers are even seeing a rise in health costs for their employees directly correlated to the treatment of mental illness, specifically anxiety.
Although your anxiety may never go away, here is how you can help diminish the negative side effects that come with anxiety in the workplace.
Prioritize Your Tasks
This may seem self explanatory, but when you are in state of anxiety, all of your tasks, even the smallest ones, seem too big to tackle. Replying to a simple email can feel like writing a ten page proposal. The best way to overcome procrastination when anxious is to prioritize your tasks in order of importance. Give yourself timed blocks to complete each group of task(s). Do not move onto a task of lesser importance until a task of greater importance is complete. You may not complete your entire to do list, but this method gives you a clear strategy on what exactly needs to get done rather than having all of your tasks bottlenecked in your head as a million things to do.
Unplug
Often times when we find ourselves anxious or scatterbrained we turn directly to social media to get our minds off of things, but it can cause us to spiral down into a darker hole of anxiousness. Turning your phone on airplane mode or silencing distracting apps can help you get through the work day without distractions. If you need wifi on your computer, turn off mail notifications on your laptop or browser. Unplugging from the rest of the world can help you stay present in your own reality instead of trying to keep up with celebrities, friends and family.
Talk Through Your Emotions
When it comes to anxiety there can be several voices in your head that are clogging up the core reason of why you are anxious in the first place. Find a trusted friend, family member or colleague that can help you talk through your feelings. Sorting out the who, what, where and why of your anxiety can assist you in determining a realistic solution. Do not be embarrassed or ashamed to reach out to someone to help you get through your anxiety. Working through your emotions can only help you get one step closer to living an anxiety free life.
Breathe
Do not forget to breathe. Whatever you are going through is only temporary. Forgetting to breathe while anxious can lead into a full blown panic attack. Practice breathing exercises or use a meditation app such as Headspace or Calm to bring you back to equilibrium.
If you or someone you know needs assistance with their anxiety, call the National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264)
