Typical suggestions for alleviating anxiety often include actions such as taking a walk, meditating or getting sufficient sleep. Although they can be helpful, this tips often are not enough for high-achieving individuals.
Fast Company shares the following tips to help relieve anxiety when the usual remedies are not working.
- Give yourself permission to take a break. People who are high-achieving have a difficult time stepping away because of their need to perform. However, taking time away from work is beneficial for you and your team and can improve the quality of your work.
- Start with baby steps. It doesn’t have to be all or nothing. If you want to spend less time on your phone, start by leaving it on silent in another room for 15 minutes, then for longer as it becomes more manageable.
- Externalize your to-do list. We tend to obsess over incomplete tasks rather than acknowledging tasks we have completed. Try ending each workday by writing down three tasks you need to complete tomorrow. Once they are written on paper, your brain will stop constantly reminding you about them.
- Break down each intimidating problem. Find ways to break an overwhelming task into smaller parts that seem more manageable.
- Try “cyclic sighing.” Inhale through your nose, filling your abdomen and chest; stop for a second and inhale again, expanding your chest all the way out before slowly exhaling through your mouth.
- Separate your spaces. Consciously switching from “work mode” to “home mode” is crucial. Consider how your workday went and acknowledge you are prepared for the following day. This can help you focus on home and tune out work concerns.
- Talk to a peer or friend. Personal relationships are key to resilience, and you need a strong group of people you can connect with at work and outside of work. Have conversations with people you trust to remind yourself you are not alone.
Be sure to check out NRCA's Mental Health webpage for resources that can help you and your employees.
