You know when it happens. It’s like you’re a kid again and you can’t seem to get yourself out of bed to drag your butt to school. Your head aches, your stomach aches, you’re low as you go. And you know what’s going on. It’s your job. It’s making you sick.

Whether you work from home or trek back and for to an office every day, you may feel like you are chained to your job. Your services, talents, skills and knowledge are being exchanged for money and that means meeting someone else’s expectations. It also means dealing with daily triggers that frustrate us. The worst part is that these triggers can build up stress and negatively impact our personal relationships physical health.

How do we deal and still make money with a grin on our face? 

Here 7 work related anxiety triggers with tips on what we can do to make sure they don’t make us sick. 

How to Avoid the 7 Work-Related Anxiety Triggers

1. Fear-Based Bosses

The Problem: Bosses who focus on possibilities and solutions inspire creativity and collaboration. Fear-based bosses aren’t leaders; they are energy drainers. They have quick tempers, focus on problems, complain and threaten, and we take it because we feel like we have to.

The Solution: People make the mistake of remaining in a job for the wrong reasons. Being spoken to harshly every day is no way to live. It’s abusive and causes anxiety. So speak up. Job Talk: What to Do if Your Work is Making You SickIf you have to, go as far as to file a complaint with human resources and resign. Your well-being matters first and most. 

2. Co-Worker Cliques

The Problem: Some work cultures include gossip, passive aggressiveness, undercutting, sabotage, and verbal jabs that would rival any high school clique.

The Solution: If your work is solid, align with others who are focused and keep your eye on the prize. You have a job to do and your focus will be thrown off by unnecessary cattiness. When you hear a group of co-workers gossiping, politely excuse yourself.

3. Technology Glitches

The Problem: We’ve all had instances where we want to throw our computers out the window, stomp on our cell phones and kick a vending machine after it gobbles up our last 2 singles. Technology is what led to a higher standard for speed and efficiency. When we can’t get what we want in .005 seconds we get agitated. It’s conditioning.

The Solution: Centering is a great technique that helps delay reaction time to stressors. Before pounding on the copy machine, step back count to 5, breathe and pivot to fixing whatever may be wrong or finding someone who can assist. 

4. Group Speak

The Problem: You can be the most articulate, outgoing person and still have anxiety when it comes to presenting to a group. It is common for people to experience insomnia, nausea and tension headaches leading up to an important presentation.

The Solution: Preparation is key. Allow ample time to gather key points and mentally rehearse your presentation while doing another unrelated activity such as cooking, cleaning, walking or running, to release stress and remain present.

5. A Long Commute

The Problem: Once you exceed 30 minutes one-way, your happiness level drops and your stress level rises.

The Solution: A coping mechanism is to use the commute as a time to learn. If driving, tune off the negative news talk radio and opt for interesting podcasts or audio books. If stuck on a bus or train, reading a book, watching a show on the iPad, or getting a head start on email are also ways to make the time fly.

6. Business Travel

The Problem: Rushing for airplanes and dealing with weather delays and over-booked flights not to mention navigating an unfamiliar place will stress anyone out.

The Solution: Preparation and a solid backup plan is a great way to ease pre-business travel stress. While face-to-face meetings may be optimal, skipping a flight and opting for a video conference may be a less stressful option.

7. Quotas and Commissions

The Problem: While most workers love the self-determined earning potential of a commission-paid job, they still find it stressful when they look at the numbers and fear coming up short.

The Solution: Anxiety is caused by excessive worry about future events you believe you cannot control. It may sound harsh but setting higher targets can be helpful. When you raise the bar at making 50 sales calls instead of coasting by with the usual 20, you’ll most likely complete 30 and will feel accomplished. Acknowledge daily wins and break down the effort into smaller chunks of time so you focus on what’s in front of you.

Dr. Sanam Hafeez is a NYC-based licensed clinical neuropsychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational centre in Manhattan and Queens. 

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