Anxiety Management Strategies for Corporate Go-Getters

As we progress up the corporate ladder, anxiety management strategies become a lifeline for our mental, emotional and physical well-being.

Working in a corporate environment is very rewarding. There are endless development opportunities. It is also exciting being part of a larger community often of diverse cultures as well.

As we advance up the ranks though pressures increase. Some may be external pressures such as an increased workload, relationship challenges, internal politics, management responsibilities, etc. Then there may be internal challenges such as you not quite feeling confident in all aspects of your work, having difficulty making some decisions, feeling out of your comfort zone in certain situations, etc.

It is important therefore to establish healthy anxiety management practices as you advance. So that by the time you reach senior levels you are better equipped to respond to demands.

Here are some strategies for anxiety management:

Deep breathing

When we are under stress our breathing is shallow. This means less oxygen reaches the brain. As a result emotions such as fear, anxiety, etc. tend to dominate. Our emotions over-ride our thinking brain.

So learn to breathe more deeply. Breathe in deeply from your stomach, hold your breath for a few counts and breathe out slowly.

Do this a few times. You will feel calmer. When this becomes a standard practice you will be less stressed. Deep breathing is essential for anxiety management.

Planning and prioritising

At the beginning of a week set aside time to plan your activities for the week. We are often overwhelmed when our list of activities seems to out-weigh the time we have at work. Assess what are priorities and slot these into your daily schedule. This ensures that you spend time on the crucial activities.

If you need to prepare for important meetings schedule this in to your diary too.  Improved planning and organising skills are very helpful when it comes to anxiety management.

Cut out time wasters

Take time to think about what distractions there are at work. Do people often pop in just to chat and then 15 or 30 minutes later they are still in your office? Open plan offices are notorious for interruptions. Be assertive and communicate to others when you are available or that you have time constraints.

Manage your social media communication. Set aside time during the day when you review your messages. Take time to evaluate what kind of messages you are receiving. How can you better manage the impact on your life?

Stop to think, be mindful

This is probably the most important aspect to anxiety management. So often we are caught unaware in a meeting when someone suggests we are the ideal person to pick up a project! Or perhaps someone decides on a deadline on our behalf without knowing our workload.

We have the right to say we need time to consider the impact before making a commitment. A client is in the habit of saying they are happy to pick up a new project but then a decision will need to be made to drop or re-prioritise an existing one!

When we are fully present in a situation we are less likely to take on more work or lesser priority projects, etc.

Being mindful is imperative as an anxiety management strategy as it means we are so much more conscious about the decisions we make.

Energy stealers

Work out what kind of people or situations drain your energy at work.

Are there certain personalities that press your buttons? Do you need to avoid them? Or do you need to be assertive and set boundaries? Are you being subtly pushed into tasks that you actually do not need to pick up?

Are there committees or meetings where someone else could take your position?

Time out

One danger as we proceed up the corporate ranks is that work becomes the main driver in our life. It is so easy to get into the habit of working after hours. Why? Because as we progress there are more meetings leaving little time to get the actual work done!

Be wary of sacrificing family time just to stay on top of your work. An executive said he deeply regrets allowing work to dominate his life when his daughters were young. He missed out on important events in their life.

Bear in mind that no one is indispensable. What are the priorities in your life? How do you want to be remembered one day? Business coaching on anxiety management will equip you to feel more in control of your life at work.


Posted in Self mastery, Stress.