10 Ways To Reduce Anxiety When At Work
Written by: Joe Metcalfe
During my 10 years in the work place doing real estate investing and sales, I had to deal with stress. A lot of it. The pressure of performing at peak levels took a toll on me in the past. I would feel burned out or drained by the constant grind and the effort I put in and it wasn’t conducive to a healthy lifestyle.
So, I decided to do something about it. I started researching and implementing ways to gain and sustain more energy and be healthy and vibrant during work hours.
Here are some of the tips that I learned:
1. Avoid negative energy, people and gossip: Stay away from negativity. People will gather around and talk about other people. It’s usually negative gossip and it will only bring you down. Stay focused on your growth and spend time with the positive people that lift you up.
2. Meditation or breathing breaks: Work can be stressful at times with deadlines to be met, bottom lines to be increased and projects to be completed. Meditation and breathing breaks are a great ways to relieve the pressure and hustle-bustle of everyday work.
Take 5-20 minutes during the day. Get up, walk outside and sit on a bench or under a tree and just breathe for a few minutes. Then get back to your task. This has helped me tremendously, not only to relieve stress, but to also perform better with my work. You’ll find those few minutes of meditating and deep breathing will release negative tension and create a surge of vibrant energy.
3. Communicate how you feel about your work life: If there is a person you are having difficulties with, address it with them. If there is a task or an issue that does not sit right with you, communicate it to the factors or people involved. If there is no communication, you may be stuck doing something you do not enjoy or working with someone who is not healthy for your well-being.
4. Give yourself fuel throughout the day: Eating healthy is the foundation for gaining and sustaining energy. Eat healthy foods for breakfast, such as eggs, whole fruits and vegetables. Continue to eat healthy throughout the day. Avoid over-eating at lunch, especially simple carbs (like pasta, bread, cakes, candy, etc.), which will lead to those dreaded food comas.
Juicing in the morning and/or during the day is a great way to give yourself a jolt of nutrients for you body. Sometimes juicing is difficult to do on a daily basis, so Drew Canole’s Organifi is a great way to get your green drink in during work hours.
5. Go for walks or quick work-out breaks: This can be just as effective as meditating/breathing breaks. When I’m having a stressful day, I’ll stop what I’m doing and go for a 20-30 minute walk and focus on my breathing. This clears my mind and re-energizes me for when I get back to work.
Also, you can do quick work-outs which don’t take up much space. Stop what you are doing every 30-60 minutes and do a quick routine. This will help blood flow and keep your energy up. Some examples could be doing push-ups, air squats, or just giving your self a good stretch. Sitting down at a desk for hours upon hours, hunched over and looking at a screen is not healthy. Remember to move your butt out of that seat!
6. Have fun: I love Oscar Wilde’s quote, “Life is too important to be taken seriously.” Yes, we have to produce. Yes, we have to be dialed in and focused to get the job done. But we do not need to sacrifice having fun in the process. Remember to enjoy life, even as you work.
I know of many companies that create activities together. An example would be having push-up or pull-up contests throughout the day to promote breaking up the stress and staying physically healthy.
7. Think “Spirit of Service:” When times are tough, remember the quality of effort and service you put in for your customers and co-workers. This will be very fulfilling and come back to you 100 fold.
8. Plan: Have a proactive versus reactive mindset. Not planning is one of the biggest stress factors for employees and entrepreneurs alike. When you don’t take the time to prepare and then the emails and phone calls start coming in, you get in reactive mode. Stress will always follow reactive mode.
A great way to eliminate this is to block off emails and phone calls throughout the day and only respond to them at designated times. This will help you become more efficient in finishing tasks. Also, write down 3-6 of your most important tasks/project for the day early in the morning or the night before.
9. Focus on your goals: When you are getting frustrated or having a tough day, remember your goals and vision. This could be to grow within the company, or it could be to provide great service for your company while you plan for the next steps in your career.
For business owners, it’s the mission and impact you’ve set for your company. This attention on your goal or mission will help you get through the daily pitfalls and hard knocks that work may bring.
10. Do one thing at a time: While goals and visions are essential, it’s also important to slow down and realize you can only do one thing at a time. This will give you piece of mind and cause less stress.
You cannot grow the company you own over night, you cannot make more than one sale at a time or finish more than one project at a time. Breathe, align yourself with the present task and immerse yourself in it, without being distracted by big goals or other tasks. These little bricks of progress you build will lead to those goals and visions you have.
Joe Metcalfe met Drew Canole five years ago, at which time, Drew introduced Joe to juicing vegetables and has continued to be a big influence in Joe’s life to this day.
Joe leads an active lifestyle, with a passion for working out, running and yoga. He is an avid reader and has been studying self improvement, mind/body/spiritual development and inspiration for over ten years. Joe loves to write, enjoys helping others and finds joy in making an impact in peoples lives through his insights and writing.
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