HAVING WORKPLACE ANXIETY? EXPERT SHARES TIPS TO OVERCOME IT
In our 'peak years of work,' where lines of code are woven into the fabric of daily life, anxiety can become an unwelcome companion for any professional. Whether you are an employee or a business owner, from IT professionals, bankers, journalists to doctors, anxiety levels are higher than ever. Balancing targets, deadlines, office politics, and personal life can be challenging. As a psychiatrist familiar with the unique challenges of the industry, let's explore practical techniques to decode workplace anxiety and empower ourselves to navigate the professional landscape with ease.
Unplug and reconnect
The constant hum of notifications from Instagram and LinkedIn can amplify stress. Take a cue from ancient practices and incorporate moments of digital detox into your routine. Unplug from emails and notifications during breaks, allowing your mind to recharge. This small act can foster a sense of peace amid the hustle.
Tea breaks, not chai sutta breaks
In the Indian workplace, "chai breaks" are often a quick, sugary tea with cardamom on the streets or in a corner. Elevate these breaks by turning them into mindful tea rituals. Try spending one minute focusing on the aroma, warmth, and flavor. This simple act of mindfulness can be a reset button for your mind, bringing clarity and focus.
Embrace the power of "No"
We are hardwired to say YES to every task, especially if we feel nervous, apprehensive, or underconfident. Learning the art of saying "no" when necessary is the most important skill to acquire. Setting boundaries is not rude but a declaration of self-care, letting others know what to expect from you. Prioritize your tasks and politely decline additional responsibilities when you feel stretched.
Firewall your boundaries
During holidays loaded with office work or attending a Zoom call? Set up mental "firewalls" between work and personal life. Just as firewalls protect against external threats in computers, establishing clear boundaries can prevent work-related stress from infiltrating your personal space. Communicate these boundaries to colleagues, ensuring uninterrupted personal time for relaxation and recharge.
Hack the stress code
Stress often arises from feeling overwhelmed by complex challenges. Break the stress code by adopting a systematic approach. Prioritize tasks, break them into manageable segments, and conquer them one step at a time. This "hack" transforms stress into a series of achievable goals, promoting a sense of control.
Celebrate small wins
Celebrating with a cake for meeting a target or dealing with a difficult client can be so joyful. Having a sense of achievement is vital for creating a productive and healthy work environment.
Let these strategies be your compass, guiding you through the ebb and flow of workplace dynamics. Take moments of digital detox, savor mindful tea breaks, and revel in the power of "no." In the grand finale of each workday, bask in the glow of gratitude, acknowledging the achievements, big and small, that collectively shape your professional narrative.
Authored by: Dr Pritisha Saxena, Consultant Psychiatrist , Vijaya Clinics, Centre for Skin & Mental health, Nagpur.