Picture it: You’re at your desk and focused when an urgent email throws you off. Maybe it’s a seemingly dire mistake, a last-minute request, or a passive-aggressive message from your boss. Panic sets in: Your heart races, your mind scrambles. When workplace anxiety strikes, these simple strategies can help you manage it on the spot.

To calm down, start by adjusting your posture. When you sit still for too long, your brain can interpret it as stress. Every 20 minutes, rotate your neck, move your eyes between nearby and distant objects, and shake off that tension to reset your nervous system.

Next, create a “panic pack”—a small kit with items to engage your senses. Try a fidget toy for touch, essential oils for scent, and a salty snack for taste. These sensory triggers can help calm your body’s stress response and ground you.

Lastly, focus on your breathing or hum quietly. Both activities activate your vagus nerve, a key player in relaxation. A few slow, deep breaths or a quick hum can help reduce your heart rate and ease anxiety, even in the middle of a busy day.
This tip is adapted from “3 Ways to Manage Moments of Work-Induced Anxiety,” by Nicole Cain.
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