Managing Anxiety at Work or School

1. Managing Anxiety at Work or School Feeling anxious at work or school is very common. Many people feel this way. Things like deadlines, tests, or giving a presentation can make your heart beat fast and your mind feel overwhelmed. Anxiety makes it hard to focus. It can affect your performance. It can even impact your overall wellbeing. But the good news is that you can learn to manage it. Simple steps can help you feel calm, focused and confident, even when things are stressful. Understand Your Anxiety The first step is to understand your anxiety. Anxiety is your body's normal way of dealing with stress. It’s a signal that something feels threatening or challenging. A little anxiety can keep you alert. But too much can stop you from doing anything. Try to notice when anxiety shows up. Is it before a big meeting? Before a test? Knowing your triggers helps you get ready and lower the stress before it starts. Practice Deep Breathing Deep breathing is one of the easiest and best ways to calm anxiety. When you worry, you breathe fast and it becomes shallow. This makes your heart race and your body tense up. Try this simple exercise: •Sit up straight and feel comfortable. •Breathe in slowly through your nose for 4 seconds. •Hold your breath for 2 seconds.

2. •Breathe out gently through your mouth for 6 seconds. Do this a few times. Deep breathing tells your body that you are safe. It helps you feel calmer and focus better. Break Tasks into Small Steps Large tasks can feel overwhelming. This makes anxiety worse. Take your work or school tasks and break them into small steps. Make a list. Focus on finishing just one small thing at a time. For example, for a huge project: •Today: Just do the research. •Tomorrow: Make an outline. •The next day: Write the first part. Small steps lower the pressure. They make you feel more in control. Use Mindfulness and Short Breaks Mindfulness means focusing on the current moment without judging it. Even a few minutes of this can lower stress and clear your head. During your day, take short breaks to: •Close your eyes and focus only on your breath. •Notice how your body feels. •See your thoughts, but don't hold onto them. Just watch them pass. These small pauses help you start fresh. They boost your focus and reduce worried feelings. Stay Organized Disorganization can increase anxiety. Keep your desk or study area neat. Use a planner or a to-do list to track all your deadlines. When you know what you need to do and when, your mind feels more at ease and you worry less. Talk to Someone You Trust Anxiety feels worse when you try to deal with it alone. Talk to a friend, mentor, teacher, or supervisor. Letting someone know what’s going on doesn’t make you weak — it gives you support. You could say: •"I feel stressed by all these deadlines. Can we prioritize the most important tasks together?" •"I get nervous before presentations. Do you have any advice?" Sharing your feelings can make anxiety more manageable.

3. Take Care of Your Body Your physical health and mental health are connected. Regular exercise, enough sleep, and good meals help your body deal with stress. Even short walks or stretching breaks can lower tension and improve focus. Try not to use too much coffee, sugar, or late-night phone time to cope. These things can make your anxiety worse over time. Seek Professional Help if Needed If anxiety is making your daily life, school, or work really hard, please get professional help. A therapist or counselor can teach you ways to manage anxiety well. Therapy, like CBT, is proven to help with work and school stress. Final Thoughts Managing anxiety is not about making it disappear forever. It’s about learning how to cope so you can still do what you need to do. With awareness, simple actions, and support, you can handle stressful times with confidence. Remember: Small steps truly help. A deep breath, a short break, getting organized, and being present can make a big difference. You don't have to face anxiety alone. Reach out for support when you need it. Want to read more like this? Download Tranquility and keep mindful reads on mental wellness right in your pocket.