Ep. 73: Tips To Manage Anxiety At Work

Your Anxiety Toolkit - Anxiety & OCD Strategies for Everyday

Kimberley Quinlan, LMFT | Anxiety & OCD Specialist

Self-improvement, Education, Anxietymindfulnessmeditation, Mental Health, Health & Fitness

4.9 • 802 Ratings

🗓️ 2 November 2018

⏱️ 36 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Tips To Manage Anxiety At Work

Welcome back to another episode of Your Anxiety Toolkit. Today’s topic was a suggested topic be one of the members of our online FB group, CBT School Campus. One of the members asked for tips to manage anxiety at work. This is a very important topic, as it is common for some to appear to be highly functioning, but underneath, they are riddled with anxiety and feel like they have no tools to manage their anxiety. The hard part about managing anxiety at work is that it is a practice of multi-tasking. Not only are you fulfilling requirements of your job description, but you are also trying to manage intrusive thoughts, uncomfortable feelings and (sometimes) terrifying urges. These are common symptoms of Generalized Anxiety Disorder (GAD), Obsessive Compulsive Disorder (OCD), Social Anxiety, Health Anxiety (hypochondria) and Panic Disorder. So, this week we are addressing 10 tips to manage anxiety at work, school, volunteering or other activities that you might do. Don’t get me wrong. There are many other tools that could be used, but these are some of the ones I thought might be the most helpful. Here is a quick overview of the 10 tips to manage anxiety at work:

Don’t aim for no anxiety.
- Accept that it will be there
Don’t judge yourself for having anxiety
- There is nothing “wrong” with you for having anxiety.
- You are not “bad” for having anxiety
- Your worth doesn’t change because of anxiety’s presence
Do a Door check (listen to the episode for more information on this)
Pull your shoulders back
Create a strength-based statement to get you through the hard times
- “We can do hard things”
- “This too will pass”
- “I am stronger than I think I am”
- “I have done hard things before and I survived”
Set small, realistic goals
- Focus on only one client at a time
- Do one job or one assignment at a time
- Have rewards for work well done
Implement a consistent and strong self-care plan: Getting exercise and sleep, as well as reducing caffeine and alcohol, is a good start.
Begin a Self-Compassion practice
You have to name emotions to tame emotions.
Bring on that Anxiety, baby! Try to stare your fear in the face as much as you can.

I hope that has been helpful! Have a wonderful day and don’t forget to leave us a review on iTunes or Stitcher or wherever you tune in.

Transcript

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0:00.0	This is Your Anxiety Toolkit, episode number 73.
0:09.4	Welcome to Your Anxiety Toolkit.
0:12.0	I'm your host, Kimberly Quinlan.
0:14.2	This podcast is fueled by three main goals.
0:17.5	The first goal is to provide you with some extra tools to help you manage your anxiety.
0:22.8	Second goal, to inspire you. Anxiety doesn't get to decide how you live your life. And number three,
0:29.8	and I leave the best for last, is to provide you with one big, fat virtual hug, because experiencing
0:36.8	anxiety ain't easy. If that sounds good to you, let's go.
0:45.2	Well, welcome back. I'm so happy and thrilled to be here with you. It is a beautiful,
0:52.2	warm Sunday afternoon or evening here in Los Angeles in late October
0:58.4	and things still have not cooled down here, which is quite interesting, I think. And I was
1:04.5	pondering the week and I was noticing as I was thinking about all the things I had to do this
1:09.3	week that I had an increase in anxiety. And I was thinking, all the things I had to do this week that I had an increase in
1:11.3	anxiety. And I was thinking, it's as good a week as any then for me to do a podcast on
1:18.6	managing anxiety related to the work week or the school week or whatever it is that you do
1:25.5	during the week that could be difficult to manage.
1:29.0	I know this is a topic that has been suggested multiple times by listeners.
1:35.0	And so like I said, I'm here. It's quiet. I'm anxious. So let's just do this, shall we?
1:41.2	Let's do the hard thing. Today's episode is called 10 Tips to
1:46.3	to Help You Manage Anxiety at Work or School, right? You know, I think the truth is,
1:51.4	it's very normal for us to experience anticipatory anxiety as we go into the work week,
1:59.6	absolutely, because so much has to get done, so much has to make sure
	...

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