Feeling Anxious at Your Office Job? 7 Ways to Ease Anxiety While at Work

If you’ve been feeling anxious at your office job, you're not alone. Workplace anxiety is common and can be triggered by deadlines, meetings, workload, or even office dynamics. 

At Ketamine Health & Wellness Clinics of Ohio in Dublin, Ohio, our team of mental health professionals, led by board-certified psychiatrist Patrice Bellanti, MD, has expertise in helping patients learn how to manage anxiety while at work.

Try these seven strategies to help you feel more at ease during your workday.

1. Practice deep breathing

When you feel anxiety creep in, your breathing can start to become shallow and rapid. Deep breathing exercises can help activate your body’s relaxation response. Try the 4-7-8 technique: Inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. This method calms your nervous system and reduces stress in just a few minutes.

2. Take short breaks

Sitting at your desk for long periods can contribute to stress and tension. Schedule short breaks throughout your day to stretch, take a walk, or simply step outside for fresh air. A change of scenery, even for a few minutes, can refresh your mind and lower anxiety levels.

3. Organize your workspace

If you have a cluttered workspace, feelings of overwhelm can set in. Take a few minutes to organize your desk, clear away unnecessary items, and create a more calming environment. A tidy space can improve your focus and make your work feel more manageable.

4. Use grounding techniques

If anxiety becomes overwhelming, try grounding exercises to bring yourself back to the present. 

The 5-4-3-2-1 technique can be very effective. You simply identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps shift focus away from anxious thoughts and into the present moment.

5. Stay hydrated and eat well

Dehydration and poor nutrition can worsen anxiety symptoms. Keep a water bottle at your desk and snack on protein-rich or whole-food snacks like nuts, yogurt, or fruit. Avoid excessive caffeine, which can heighten feelings of nervousness.

6. Set realistic goals

Feeling overwhelmed by your workload can increase anxiety. Simplify large tasks by breaking them down into smaller ones to make them more manageable. Set realistic deadlines and prioritize your to-do list. Celebrate small wins to boost your confidence and reduce stress.

7. Seek support

If workplace anxiety is becoming unmanageable, consider reaching out for support. Our trusted team of mental health professionals can talk with you and provide coping strategies tailored to your needs. For oppressive anxiety symptoms, we can explore ketamine therapy.

Book an appointment today at Ketamine Health & Wellness Clinics of Ohio by phone or online.