Many people experience stress and anxiety at work every day. It could be because of tight deadlines that leave little time to finish tasks, a heavy workload that feels overwhelming, or the constant pressure to meet expectations from seniors. This stress can make it hard to concentrate, leaving you feeling tired, distracted, and less motivated to do your best. Consistent work anxiety can affect both mental and physical health if not managed properly. So what should you do to reduce anxiety during office hours?
Dr Rakesh Gupta, Senior Consultant at Indraprastha Apollo Hospitals, says there are easy ways to reduce work anxiety by using mindfulness. “Anxiety affects your mind and body. Mindfulness helps calm you down and lets you focus on what you can control,” Dr Gupta says.
He shares seven simple tips to help lower work stress and improve your focus:
1. Take deep, slow breaths
When you feel anxious, your breathing gets fast and shallow. Stop and take a slow breath in through your nose, then breathe out through your mouth. Do this a few times and focus only on your breathing. This helps calm your mind and slow your heart rate.
2. Try the 5-4-3-2-1 trick
If your mind is racing and you can’t stop thinking, Dr Gupta suggests trying this exercise: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. As per Dr Gupta this helps you focus on your surroundings and take your mind off worries for a while.
3. Take short breaks often
Don’t sit for hours without a break. Stand up every hour, stretch, drink water, or go outside for some fresh air. Even a short pause helps your brain feel refreshed.
4. Think about what you are thankful for
At the start or end of your workday, think of three good things about your job. It could be a helpful coworker or finishing a small task. This helps you think positively instead of focusing on stress.
5. Do one thing at a time
Trying to do many things at once can make you feel more stressed. Break your work into small steps and focus on one step at a time. If your mind wanders, gently bring it back. This helps you feel less overwhelmed and get more done.
6. Be kind to yourself
When you feel stressed, you might think negative things like “I can’t do this.” Try to say kinder things like “I’ll do my best” or “It’s okay to ask for help.” This helps you feel more confident.
7. Take breaks from screens
Looking at screens all day can tire you out. Every hour, take a moment to step away from your computer. Stretch, close your eyes, or take a deep breath. This helps you avoid feeling overwhelmed.
Dr Gupta says, “Work anxiety is normal, but it doesn’t have to take over your day. Try one or two of these tips each day. With time, you will feel calmer and more focused.”
Adding simple mindfulness habits to your daily routine can help you manage stress and get through your work with a clearer mind.
