At some point in time every employee, manager, or CEO has felt overwhelmed due to work. Whether it is because of workplace conflicts, a growing to-do list, expansion, and big projects, there are lots of negative and positive factors that can leave you frazzled and anxious. This feeling of anxiousness can be new to many but for those who are prone to anxiety attacks, a stressful work environment can easily trigger your symptoms.

According to the American Institute of Stress, a whopping 83% of US workers suffer from work-related stress, an alarming figure as stressful events can lead to the onset of panic attacks. A study, led by WHO, estimated that if preventive treatment measures aren’t taken, nearly 12 billion working days can be lost to depression and anxiety disorders by 2030, causing a dent of nearly $925 billion annually to the global economy. Here are a few effective tips to help you counter your work anxiety:

1. Let Go Of Fear

While this might be easier said than done, studies have shown that fear and anxiety go hand in hand. When you constantly stress over a particular event or replay nervous thoughts in your mind, you give your fear more power over you. More often than not, employees suffer from undiagnosed imposter syndrome which can lead to anxiety. Research has shown that talking about your problems and sharing your negative feelings with your friends and family (support systems) can help reduce both emotional and physical stress. Journaling and accepting the things you cannot change are helpful techniques to release your fears.

2. Distance From Toxic Interaction 

No workplace is unknown to drama. Disputes will always find their way into any environment where different human beings interact. Differences of opinions, ego, and pride can often cause friction amongst teams and lead to emotional exhaustion. A study by the University of Washington found that it only takes a team member with a toxic or negative attitude to impact other employees. Since the company you keep can influence the emotions you feel, surround yourself with happy people to feel lighter and less stressed. Avoid gossip sessions at work and if you can, distance yourself from toxic team members by switching desks and limiting non-work-related interactions. 

3. Seek Help

Remember, it’s okay not to be okay. The journey of self-care can be long and sometimes tough. There is no shame in acknowledging that you may need professional help. With the right help, anxiety disorders are highly treatable, yet sadly only 36.9% of people receive treatment due to the stigma surrounding therapy. A professional certified therapist is the best person to guide you through the ups and downs of your anxiety. Research shows that 75% of people who join therapy showcase benefits and are far better off by the end of their treatment in comparison to the 80% who don’t receive treatment at all. 

Besides these three tips, a few lifestyle changes and natural remedies can also help reduce the effects of work anxiety. While most office goers with hectic schedules crave their coffee kick, a high daily intake of caffeine can actually worsen your anxiety and even trigger panic attacks. Another thing that you can incorporate into your daily routine is practicing mindful meditation. A study done by Johns Hopkins found that meditating every day for 30 minutes can provide relief from some anxiety and depression symptoms.

As American author and lecturer, Dan Millman once said, “You don’t have to control your thoughts. You just have to stop letting them control you.” Make these words your mantra, for if you give yourself the power, you can overcome any stress or anxiety that stands in your way. Getting over your work anxiety isn’t something that can be achieved overnight, but what matters is the effort you put in to reach the destination.