Feeling under stress and getting anxious about work happens occasionally to most people. It is perfectly normal. However, persistent and overwhelming anxiety is something quite different and needs to be managed. Outlined here are suggestions on how people prone to anxiety can look after themselves while in work.

Educate Yourself

Learn to recognise the symptoms of your condition and how to handle anxiety when it becomes a problem for you at work.

Practice Time Management

Make to-do lists and prioritise work. Schedule enough time to complete each task or project.

Tell a Trusted Colleague

Knowing that someone is aware of your condition can be reassuring and it may reduce any anticipatory anxiety about having a panic attack at work.

Plan and Prepare

Get started on major projects as early as possible. Set mini-deadlines for yourself. Anticipate problems and work to prevent them.

Do It Right First Time

Spend the extra time at the outset and save yourself a headache later when you have to redo your work.

Be Realistic

Don’t over commit or offer to take on projects if you don’t realistically have enough time.

Ask for Help

If you’re feeling overwhelmed, ask a co-worker for help. Later you can return the favour. Speak up calmly and diplomatically if you have too much to handle. Your manager may not realise that you’re overextended.

Stay Organised

Filing and clearing your desk and computer desktop may rank low on your priority list, but they can save you time in the long run and may prevent a crisis later.

Take Breaks

A local walk or a few minutes of deep breathing can help clear your head. Take holidays too. You will be rejuvenated and ready for work when you come back.

Set Boundaries

Avoid bringing work home with you. Don’t check your work e-mail or voice mail after hours.

Savour Success

Take time to celebrate your accomplishments before moving on to the next project. Thank everyone who helped you.

Be Healthy

Eat healthy, get enough sleep, exercise regularly, and limit caffeine and alcohol. Keep your body and mind in shape - so they can handle challenging situations.

Avail of Support

Take advantage of resources and benefits that your employer provides. There may be an Employee Assistance Program (EAP), a discount to a gym or skill-building courses. Explore everything that is relevant and available to you.