Free Shipping UK, IE
Hassle-free 60-day Returns
Warranty Up to 10 Years

5 Tips to Manage Social Anxiety in a Workplace

14 June 2022

Work can be stressful whether or not one suffers from a mental health disorder. However, if you are someone who is dealing with social anxiety disorder - also known as mental health problem – working can be really difficult for you. Such people are usually very conscious about their acts as to how others may perceive and react to their actions. This sense of consciousness can make one experience imposter syndrome and lead to a strong feeling of inferiority. In addition, people with anxiety disorders find it tough to interact with managers, colleagues, clients, training sessions and other corporate events.

With collaboration and communication being a main part of business operations, social anxiety can be a major hindrance to professional workspace and career success. In fact, according to research studies, 1 in 4 people experience mental health problems of some kind every year in England. Fortunately, there are some easy tips to cope with social anxiety issues.

1. Emphasize on your breathing

Have you ever noticed that when you get anxious, our heart rate increases while our breathing quickens? We also get lightheaded, feel dizzy and feel more stressed out. In such anxious state, one of the best ways is to focus on your breathing to calm your body down.

Following this technique, you can ride out your anxious feelings and recall in mind that you are safe, so you begin to be in a peaceful state. Better take it slow, counting to four as you breathe in and out. Take control over your controlled breathing pattern until your anxiety begins to lessen.

2. Avoid Coffee at Work

A latte or coffee in the morning is not ideal for people dealing with anxiety issues. Reports suggest that caffeine is a stimulant that can make one uncomfortable and jittery. It is said that those jittery effects on the body are similar to those of a scary event. This is because caffeine stimulates “fight-flight-or-freeze response. Experts believe that anxiety can become worse and trigger someone already dealing with mental health problem.

Other research studies recommend that caffeine can increase level of attention and alertness, overdoing can lead to social anxiety and panic disorder.

3. Practice Communication

It can be nerve-wracking when you have several meetings lined up, have to attend a networking event, or speak to a premium client even in normal circumstances. If you have anxiety issues, the troubles multiply. However, if you want to feel good about such corporate hustle bustle, it is ideal to remain prepared.

You can practice in advance. Such acts may take some of your time but at least they will reduce your level of anxiety and bring your mind at peace. If you have a clientele meeting, form a mock session with a friend you trust. Talking to one of your most important clients may also make you nervous when you have mental health problems, so you can prepare written questions beforehand. Similarly, before going to a corporate event, practice a quick chat with your colleague.  

It’s just the fear of saying wrong things at a particular time that makes you feel stressed. But when you plan in advance, you tend to feel more confident.

4. Try Progressive Muscle Relaxation and Mental Vacay

Studies suggest that one must engage in different forms of exercises to relax their body. Muscle relaxation exercises set your mind at ease. Such exercises can easily be performed at your desk to strengthen your mood. Focus on your slowly tensing and relaxing your muscles, one group at a time. Begin with your toes and work your way up to your neck. Following this practice, you will be able to increase your awareness as to when you are tensing your muscles and you will learn to let go of that tension.

Another way to relax your mind is to go to a quick mental vacation. It is called visualization. Go to a quiet place in office and visualize a relaxing scene. Close your eyes and spend a few minutes imagining that thing. This quick mental vacay can do wonders for your anxiety.

You can perform the latter relaxation activity even on comfortable desks. Such desks are manufactured in a way to help people feel less stressed and fatigued than other kind of desks.

5. Laugh Your Heart Out

Laughter is truly the one of the best medicines for everyone. Those dealing with anxiety issues must know that a hearty chuckle can stimulate their blood circulation and soothe tension. This ultimately relieves some of the physical symptoms of stress as well. In addition, it increases endorphins that are released by the brain, producing a relaxed feeling.

One best way to laugh in the workplace and stay relieved can be to surround yourself with things and people that make you laugh. One can either watch humorous videos or have a small talking session with a co-worker and spend a quality time.

Final Word

Many workplaces also provide counseling through employee assistance programs or at least can get you connected. At first, you may feel frightened to talk about it but you must do to become a role model for others in the workplace. When you would exercise, avoid caffeine, and build more solid relationships in your office, you’d likely get less anxious in the workplace.

The aforementioned tips are proven methods and recommended by experts. Anxiety will be present to some degree in your life but it won’t interfere with doing good work and developing in your career if you follow the given tactics.