Three Tips to Deal with Anxiety Related to Workplace Stress in Ontario

Workplace stress is a common issue faced by many employees in Ontario, leading to increased anxiety and decreased job satisfaction. With the pressures of deadlines, performance expectations, and workplace dynamics, it's essential to find effective ways to manage anxiety. Left unmanaged, workplace stress can lead to poor health outcomes and burnout. In this blog, we’ll share three practical tips to help you cope with workplace stress and anxiety.

1. Practice Mindfulness and Relaxation Techniques

Mindfulness is a powerful tool for managing anxiety. It involves being present in the moment and acknowledging your thoughts and feelings without judgment. Here are some techniques you can try:

• Breath Work: Take a few minutes each day to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Make your exhalation twice as long as your inhalation. Focus on sending the breath to the lower part of your belly. Feel the belly move out as you inhale filling the lungs with air, and move back in again as you exhale. This simple practice can help reduce anxiety and promote calmness.

• Meditation: Consider using guided meditation apps or local classes to help you develop a regular meditation practice. The best time to practice is as you are ready to fall asleep, and again before you get up in the morning. Even just a few minutes a day can significantly reduce anxiety levels, helping reduce the potential for burnout.

• Progressive Muscle Relaxation: This technique involves tensing and relaxing different muscle groups in your body, while also serving as a cognitive exercise. As you tense a muscle, say to yourself “This is tension”. As you relax the muscle, say to yourself “This is relaxed”.  It can help release physical tension associated with stress.

Incorporating mindfulness into your daily routine can help create a sense of balance and reduce anxiety related to workplace stress.

2. Set Boundaries and Manage Your Time Effectively

Setting boundaries is crucial for managing workplace stress. Here are some strategies to consider:

• Prioritize Tasks: Use a task management tool or a simple to-do list to prioritize your work. Focus on completing the most important tasks first to reduce feelings of overwhelm. Time management techniques like 1-3-5, and Covey’s time management matrix may help choose and chunk your workflows into priorities.

• Say No When Necessary: It’s essential to recognize your limits. If you're feeling overwhelmed, don't hesitate to say no to additional responsibilities that could add to your stress.

• Establish Work Hours: Stick to a regular schedule to maintain a healthy work-life balance. Avoid checking emails or working late into the evening, as this can contribute to burnout and anxiety.

By managing your time and setting clear boundaries, you can reduce workplace stress and create a more manageable workload.

3. Seek Support from Colleagues and Professionals

You don’t have to navigate workplace stress alone. Reaching out for support is a proactive step in managing anxiety related to workplace stress.

Seeking support can make a significant difference in managing anxiety. Consider these options:

• Talk to a Trusted Colleague: Sharing your feelings with a supportive co worker can help you feel understood and less isolated. Sometimes, just knowing someone else is in the same boat can alleviate stress.

• Consider Therapy: If workplace stress is severely impacting your mental health, consider seeking therapy. Our skilled therapists can help you develop coping strategies tailored to your specific situation.

Ready for change? If workplace stress is causing anxiety and leading to burnout, our skilled therapists are here to help! You can book a free 15-minute phone or virtual consultation - just click Book Now to meet your therapist and start feeling better right away!