On your off days, do you find yourself replaying your workdays over and over? Are you constantly thinking about your work performance? Do you stress that you’re not producing results quickly enough when you’re at work?

All jobs have a level of stress associated with it. When you already struggle with an anxiety disorder, stress can become overwhelming. An anxiety disorder coupled with workplace stress can cause you to make decisions that harm your work performance.

Luckily, there are several things you can do to help manage your anxiety disorder when your job is stressful.

Journal

There are days when you wake up, and your mind immediately starts spinning. Before you’ve had your morning coffee, you’re already thinking of everything and everyone you have to face at work.

Journaling is proven to be an effective way to manage anxiety and reduce stress.

Getting your thoughts out of your head and onto paper can help you notice patterns and see what triggers your anxiety. You also gain insight into your behaviors and help you develop healthy coping mechanisms. It can also help you let go of any negative thoughts that may have followed you into the next day. 

Read

Reading is relaxing. Getting lost in a make-believe world can be just what you need to take your mind off a stressful workday.

Reading lowers your heart rate and can help ease tension and stress. Another plus is that reading is a pretty cheap hobby! You can get books from your local library (which also has e-reader apps if you don’t want to carry a book) or from a used book store.

Take a book to work and read on your breaks. Soon you’ll find that instead of ruminating about the work waiting on you after your lunch is over, you can give your mind something fun and entertaining to focus on.

Take Your Lunch/Break Outside

No windows and fluorescent lighting describes most American office buildings. Even the breakrooms can be a windowless, soulless place to spend your lunch.

Because of this, some people opt to eat their lunch at their desks or skip lunch altogether. Taking a lunch break rejuvenates you, makes you more productive and improves your mental well-being. Take it a step further and take your break outside.

Being out in nature can be calming and allow you to gain control of your thoughts. Even if your workplace doesn’t have any greenery, still get outside. There were times when I would eat lunch in my car with the windows down. Just feeling the sun and wind on my skin was enough to take my mind off how much I hated my job.

Talk to Someone

It’s always a good idea to let your direct boss (whoever your report to) know what’s up. You don’t have to go into detail, but simply making them aware of your situation can accommodate you if needed.

Suppose the leaders at your company are not empathetic or compassionate. It may be safer to speak with someone you can trust. In those cases, find a trusted coworker who you can confide in on bad days. 

Ask for an Extra Break

On those days when your anxiety is ramping up, take an extra break. Walk away from your workspace for a few minutes to compose yourself. If your work environment is strict about how much time you spend away from your work area, it’s a good idea to speak with your doctor and the HR department of your job. 

If you have been diagnosed with an anxiety disorder, you may be covered under the Family and Medical Leave Act (FMLA). Talk to your doctor and your workplace HR department for assistance.

Take a Day Off

Anxiety can make you physically ill. I’ve had days when I woke up with my stomach in a knot and a migraine from ruminating on what my day would be like. Or I didn’t get a good night’s sleep because insomnia kept me up.

I know it’s hard, but do not feel guilt or shame for putting yourself first. You’re no good to yourself or anyone else if you’re sick.

A day off is time for you to relax. Whatever you do should be therapeutic for you. 

 Keep track of the amount of time you find yourself missing work. Bring it up to your doctor and HR department to see if you can cover those days under FMLA.

It can be hard to remember that you matter more than your job in our hustle-driven society. Stress and anxiety at work are common, but they can take a toll when you already have an anxiety disorder. It’s in your best interest to do everything in your power to manage your work triggers.