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5 Tips to Managing Anxiety at Work or University.

Anxiety at work or uni can be debilitating. It can affect the way you think, feel and view yourself. Some of the most common physical symptoms include racing heart, tight chest, tummy trouble, and shaky voice. Anxious thoughts are often focused on an imaginary future or consequence, or how others might perceive you. To help you combat these thoughts and feelings here are our 5 tips to help you manage your anxiety.

1. Walking

Try taking a walk at lunchtime or park your car 1km away in the morning.

2. Caffeine doesn’t help.

Caffeine can induce physical sensations similar to anxiety (increased heart rate, muscle tension, bad tummy). If you’re already a bit on edge, drink less coffee.

3. Mindfulness.

Try and count the number of doors that you walk through in a day, and notice if there are any different smells as you change rooms. The goal is not to rid your mind of thoughts, but to notice what is on your mind. You might be surprised how often you interrupt rumination.

4. Take microbreaks.

Every 20 minutes, pick something about 20 meters away and look at it for 20 seconds while focusing on your breath.

5. Take time off if you need to.

If you need a bit of time off, don’t be ashamed to take it. If going to work causes you to feel sustained anxiety at or higher than a 7 out of 10 level, it might be time for a break.

Henry Johnson

Registered Psychologist

​After a brief career as a teacher, Henry achieved full registration as a psychologist in 2020. He incorporates cognitive behavioural therapy, acceptance and commitment therapy, emotion focused therapy, mindfulness, and schema therapy into his practice.

"I love helping people understand themselves and their patterns of thought and behaviour. I believe that the most important part of therapy is creating a therapeutic relationship which is based on warmth, logic, and unconditional positive regard".

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