When feeling nervous at work, I use a combination of strategies to manage my anxiety and maintain productivity. These strategies involve acknowledging my feelings, staying organized, managing my time effectively, and practicing self-care.
Strategies for Working Through Nervousness
Here's a more detailed breakdown of the techniques I use:
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Acknowledge Your Feelings: The first step is recognizing and accepting that you're nervous. Ignoring or suppressing the feeling will likely make it worse. I take a moment to identify why I'm feeling nervous, as this can help me address the root cause.
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Practice Good Time Management: Feeling overwhelmed often contributes to nervousness. By breaking down large tasks into smaller, more manageable steps, I can reduce feelings of being overwhelmed. I prioritize tasks and focus on completing them one at a time.
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Keep Yourself Organized: A cluttered workspace can exacerbate anxiety. I maintain a clean and organized environment, both physically and digitally. This helps me feel more in control.
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Set (and Stick To) Clear Boundaries: Saying "no" to extra commitments when already feeling stressed is crucial. Setting realistic boundaries protects my time and energy, preventing burnout and reducing nervousness.
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Communicate When You Need Help: Don't hesitate to reach out to my manager or colleagues for support. Explaining the situation and asking for assistance can alleviate pressure and provide valuable perspective. It's better to ask for help than to struggle in silence.
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Set Realistic Deadlines and Goals: Unrealistic expectations can fuel anxiety. I make sure my deadlines and goals are achievable and align with my capabilities. If necessary, I negotiate timelines with stakeholders.
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Take Mental Health Breaks: Short breaks throughout the day can help me reset and reduce anxiety. I might take a walk, listen to calming music, or practice deep breathing exercises. Longer breaks, including mental health days when needed, can provide significant relief.
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Practice Anti-Anxiety Techniques Outside of Work: Regular practice of relaxation techniques like meditation, yoga, or mindfulness can improve my overall ability to manage anxiety. A consistent self-care routine makes me more resilient to workplace stressors.
Examples in Practice
For example, if I'm nervous about a presentation, I'll break down the preparation process into smaller tasks: researching the topic, creating an outline, writing the slides, and practicing my delivery. I'll also schedule practice sessions and seek feedback from trusted colleagues. This structured approach makes the task less daunting. Another example is proactively communicating with my supervisor about my workload to manage expectations and potential bottlenecks.
In short, dealing with nervousness at work involves a combination of proactive planning, self-awareness, and self-care.
