Mental Health
Managing Workplace Anxiety: Coping Strategies (3)
Published
2 years agoon

By
Akindotun Merino
We have all experienced work-related stress at one time or the other. Different occupations have their stressful elements. Even if it’s the job of your dreams, it can still be challenging and stressful. But when work stress becomes chronic, it can be overwhelming—and harmful to both physical and emotional health. Here are a few coping strategies:
Sometimes our anxieties can get the best of us simply because we let them by welcoming in the negative thoughts they bring with them. But when we use positive thinking and words of encouragement, we can change how our anxieties grab us. Phrases such as “I’m going to faint!” and “I can’t do it!” can negatively affect how we handle a certain situation or problem and can make anxieties worse. But to counteract these thoughts, we can focus on calming and soothing positive thoughts that can make us feel better about ourselves and whatever situation we have to face. By putting a stop to thoughts that can lead to anxiety or stress and replacing them with positive and encouraging thoughts, we are conditioning ourselves to permanently adapt our brain to this type of behavior and improving the way we handle difficult situations.
READ ALSO: Managing Workplace Anxiety: Recognizing Symptoms (2)
Sample positive thinking phrases:
- “I can do this.”
- “These feelings may be uncomfortable, but they won’t last.”
- “I will not fail and others will see my success.”
- “My anxiety cannot make me lose control.”
When we are feeling stressed or overwhelmed, it is important that we have a place we can go to that is just for us or a ‘me’ place. Whether you are at home or work, find a spot where you can go to be alone and take a few minutes to think to yourself. Sometimes this can include your desk or office, if in a private spot, or maybe you have a secluded table in the break room you can retreat to. At the end of the day you might go home to a cozy chair in the living room or retreat to a couch in the den where you can relax.
Having a ‘me’ place helps us feel better about our anxieties because not only do we know that this place is meant only for us, but we can be ourselves in this special place and release any pent up feelings (this also makes a great place to keep that journal we started!). So next time you walk into your office or go home at the end of the day, take a few minutes to find your ‘me’ place and designate it as such. Set it up with a couple of relaxing books, music or aromatherapy candles. It is your space, so customize it with things that will help you the most.
Setting goals for ourselves is always a good practice and it is especially true when coping with our anxiety. But we want to ensure that our goals are not so large and daunting that we scare ourselves away from trying to accomplish them. Focus on goals that you can realistically achieve and set attainable expectations for yourself. Start with small steps, such as changing the way we view a situation or how we react to something, and then make later goals to go from there. Keep in mind that some things you cannot change (like how you have to give a weekly presentation in front of the whole office), but you can make goals to change how you handle them (such as being well prepared and taking deep breaths).
Tips for setting attainable goals:
- Start small – you can work up to the big stuff later.
- Decide what you want to change or obtain now.
- Determine what is in your power to change or control.
Keeping some sort of diary or journal is a great way to cope with episodes of anxiety or distress. Writing in a journal allows a person to write freely and openly without having fear of being judged or criticized, as it will not be seen by anyone. This can provide an outlet for our pent up feelings and allows us to express them in ways we may not be able to do in front of others. A journal is also a great place to document things such as goals, thoughts, wants and desires that we may not share very often. Some people choose to keep their journal in one spot, such as at home or in a desk drawer, while others opt to carry it with them wherever they go. Whichever you choose, be sure to write in it often and don’t let feelings of anxiety build up before you can write them all down again.
READ ALSO: Managing Workplace Anxiety : Identifying Mental Health Challenges (1)
We understand that you may not have shared with the entire world that you have an anxiety problem, but chances are you have informed someone close to you and sought help from them. Speaking with our family and friends about our anxieties and how they make us feel is a great way of gaining support and feeling better about your problems. Since you are among loved ones and people that know you personally, feel more available to open up to them without a fear of judgment or criticism. Feel free to seek their advice and help, especially since they know you better than anyone else. Chances are, you may find one of them suffers from the same problem (or something very similar) as you do and can offer advice and help that you haven’t tried yet.
As a fast-paced and busy working individual, we often overlook the benefit of a good night’s sleep. We end up sleeping less when we stay up late to finish a project or get up early to try and get our errands done. Sleep replenishes our body and gets us ready to face each new day by revitalizing our minds, but only if we are getting a fair amount of uninterrupted sleep each night. Without the recommended eight hours of sleep each night, our mind does not have the strength or ability to keep up with our coping strategies and can often ‘give out’ on us, which can only make our anxieties worse over time.
Tips for getting more sleep:
- Designate yourself a specific bedtime and stick to it.
- Remove distractions, such as a television or computer, from your sleeping area.
- Help yourself relax with soothing smells or sounds at bedtime.
- Invest in an eye mask or black-out curtains to help darken the room while sleeping.
Some anxiety can occur from chemical imbalances in our body, which is why eating well and getting plenty of exercise can help improve our general anxiety symptoms. When we eat well, such as getting plenty of vitamins and minerals as well as drinking lots of water, we are fortifying our body by improving our immune system against stress and anxiety. In addition, getting regular exercise helps improve our mental clarity and concentration, which can be diminished when we are focused on our anxiety and anxiety symptoms. Exercise has even been proven to help prevent anxiety problems from reoccurring over time since it helps us improve focus and our ability to deal with stressful situations that can increase our heart rates. So pick up a piece of fruit and go for a long walk!
When coping with our anxieties, we know we have to start somewhere. Where do we start and how do we reach our ultimate goals?
When we decide to change our behavior or find a better way to handle it, start with a small, attainable task to focus on. Once we’ve accomplished this, we can set another, slightly larger goal to strive for. Once we’ve reached this one, we continue in this same pattern until we have achieved our ultimate ending goal, whatever it may be. For example, you have made a goal to overcome your anxiety of speaking in front of large groups. Start small with something you can achieve first, such as practicing your speech and verbal skills. Then maybe you can practice speaking in front of a few people, such as family and friends. Ultimately you’ll find yourself able to speak in front of a large group of people, such as while giving a presentation or a speech. The key is in knowing that you can achieve your goals, and having the patience as well as motivation to work toward them.
Tips for setting challenges:
- Start with small steps and plan the larger ones for later.
- Determine what the first step would be and work toward that.
- Know what you can change and what you can’t. Focus on what you can change.
READ ALSO: WHO Urges Screening For High Blood Pressure, Blood Sugar, Others To Check Stroke
Dr. Akindotun Merino is a Professor of Psychology and a Mental Health Commissioner in California. She is the President of Jars Institute. Feel free to share your successes and challenges:
Prof. Akindotun Merino
Jars Education Group
info@akinmerino.com
YouTube.com/akinmerino
Instagram: @drakinmerino: Twitter: @drakindotun
Read more authentic news on our social media platforms
You may like
-
BREAKING:Chicago State University Unable To Grant One Request By Atiku As It Releases Tinubu’s Academic Records
-
Group Commends Ogun Governorship Election Petition Tribunal’s Verdict
-
BREAKING: Tribunal Sacks Nasarawa Governor Sule, Declares PDP’s Ombugadu Winner
-
Nigerian Elections: A Democracy In The Hands Of A Judiciary
-
Democracy’s Broken Promises
-
BREAKING:Ilebaye Leaves BBNaija All-Star Season With ₦120m Grand Prize

By Akindotun Merino
When you find yourself excessively self-oriented, this is a sign that you need to deepen your humility and refocus on serving others. Here are some ways to help you foster a greater sense of humility:
Allow others to be first and foremost. Insisting on being the first in line, the first to raise your hand in a class, the first to get the parking spot, and so on, has a tendency to inflate one’s sense of self-importance. However, when you allow others to have the spotlight or be first, it gives you a better vantage point to appreciate their gifts and what they are able to bring to the table. And when you can do this, you actually find yourself in a better position to lead others because you understand how they can best contribute.
Don’t insist on being right. Nobody likes to be wrong, including other people. When you are wrong it puts you in a vulnerable position, which can be scary. However, vulnerability is often what makes a person beautiful and appreciable. Allowing others the legitimacy of their beliefs without correction from you is a charitable act.
Listen to what other people think more than telling them what you think. Dale Carnegie once said that the sweetest sound to anyone is the sound of their own voice. Really paying attention to what other people have to say without having to correct or undermine them helps you to stay oriented outward rather than being self-absorbed.
READ ALSO: Building And Reinforcing Teams 2 (15)
Try not to judge others. An old saying goes like this, “When you point a finger at someone else, you have three fingers pointing back at you.” While it is tempting to judge another person, to assess what they are doing and how they are doing it, when you do so, you are presuming that you know better. Unfortunately, unless you have lived the experiences of another person, you cannot know what is best for them. Your grasp on another person’s situation will always be incomplete because you don’t have the complete picture.
Finally keep your balance. Throughout the whole process of becoming a more effective leader and a more effective human being, two tools can help smooth the way. The first is developing a greater sense of gratitude. When you wake up in the morning, or while you drink your coffee or eat breakfast, either write down in a notebook or type on your computer a list of five things for which you are grateful. If you keep this gratitude journal every day, it will have a cumulative effect on your keeping a positive outlook.
The second tool’s importance cannot be understated. No matter how much you have on your plate at any given time, it is important that you take the time to play. Whether this is a hobby such as painting or an activity such as playing video games, make a point of scheduling play time for yourself at least two to three times a week. This will help you to balance out all the stress you have in your life.
Dr. Akindotun Merino is a Professor of Psychology, CEO of Jars Group and Mental Health Commissioner in California. Feel free to share your successes and challenges:
Prof. Akindotun Merino
info@akinmerino.com
YouTube.com/akinmerino
Instagram: @drakinmerino
Read more authentic news on our social media platforms

By Akindotun Merino
Often you may want to give team members a break from working on their normal projects to meet as a team and improve team morale or functioning. Sometimes getting a team together for a meeting or a team building activity can actually be an exercise in futility. In order to use meetings and team building exercises effectively, it is helpful to have specific goals in mind, to identify those goals to your team members, and to follow up. For example, doing a trust building exercise after a time when team members were at each other’s throats is helpful, but if you only do the trust building exercise the one time, after a while team members may forget the point or lose the benefits they gained from engaging in the exercise the one time. When planning a meeting, for instance, identify why the meeting is necessary and plan an agenda to keep the meeting organized. Sometimes the necessity is quite simple. For example, scheduling time for team members to play together can help them to recharge after a particularly grueling project. It can also help them build more of a rapport with each other. Having specific goals for an activity does not preclude having an activity achieve multiple goals.
When planning team-building exercises, make sure that you don’t undermine your attempt to improve your team. Here are some suggestions of what to avoid in team building:
- Make sure that your team-building goals are relevant to your team’s needs, so that they are worth taking regular time away from other work to improve.
- Make sure that your team-building activities are not simply one-time affairs; but that they are consistently worked on to reinforce your goal for the exercise.
- While athletics can be fun for many employees, they can also be destructive towards building team morale, especially if they are focused simply on competition and winning.
- If you use team-building exercises, try to incorporate them more frequently than once or twice a year. Incorporating these exercises monthly or weekly helps to reinforce your goals.
If you cannot lead yourself effectively than you will never be able to get others to follow you. The most important habit that effective people can have, whether they lead others or not, is to be proactive. Think of proactive as the opposite of reactive. Instead of having the world act upon you, you take action to make yourself into the kind of leader anyone would follow.
If you have been working on your mission statement and identifying your core values, this question is probably not too difficult to answer. If you understand what you value in both yourself and in others, then you can work at shaping yourself into that kind of leader. Keep in mind that developing into the kind of leader that you would follow involves constantly re-assessing where you are at in terms of your values, your goals, and your overall mission. The further you go down the path of leadership, the more necessary it becomes to refine your skills and improve yourself. This requires both detachment and self-honesty. Being detached means that you are able to dispassionately observe where you are strong and where you are weak. Self-honesty is the capacity to identify personal strengths and weaknesses.
READ ALSO: Building And Reinforcing Teams (14)
In order to be an effective employee, an effective leader, and an effective person, you must have the capacity to reflect and be aware of yourself. Being self-aware involves multiple dimensions of the self. Taking care of physical needs through exercise and maintaining a good diet are factors in being aware of your physical self. Disciplining your mind through meditation that allows you to manage your emotions effectively is an example of developing your emotional and psychological awareness. You also want to have a good idea of the big picture. Are you satisfied with where you are and where you are going? Imagine once again that you are at your funeral. How would you imagine the things people have to say about you would square with your life’s goals and your mission statement?
Self-improvement is a long term game, but as you work continuously on improving yourself, it is important to keep certain pitfalls in mind.
- Navel gazing can occur when you become overly focused on yourself. This means that you become self-absorbed and self-centered.
- Another pitfall of working to improve yourself constantly is that you can become overly convinced of your own self-importance.
- Finally, if you are always working to improve yourself, you may find that you have gotten stuck in this sense that you are never good enough. A better way to frame this is to think that where you are is always good, but that there is also always room for improvement.
Dr. Akindotun Merino is a Professor of Psychology, CEO of Jars Group and Mental Health Commissioner in California. Feel free to share your successes and challenges:
Prof. Akindotun Merino
info@akinmerino.com
YouTube.com/akinmerino
Instagram: @drakinmerino
Read more authentic news on our social media platforms

By Akindotun Merino
Teams don’t immediately come together and experience success overnight. In fact, it takes a good leader to work at turning a group of people into an effective team. This module explores the various aspects of building and improving your team.
One of the most important activities that you will need to engage in as a leader is constantly assessing the state of your team, each individual employee, and yourself. Before you can put employees in positions to succeed, you have to have a good idea of what their strengths and weaknesses are. Here are some guidelines for how to assess team and team member strengths and weaknesses:
Include other team-members in the assessment process. Allow each member of the team a chance to identify both his or her and other team members’ strengths and weaknesses. Ideally, this can be done privately so that no team-member develops resentment towards another for perceived unwarranted criticism. This also allows you to compare your assessment with others.
READ ALSO: Trusting Your Team 2 (12)
When an employee or the entire team experiences a failure or a success, try to identify why this came about, and who was most responsible. In the case of failure, identifying the responsible person is not about casting blame, but it is about identifying what went wrong, so you know where and how to improve. When you are analyzing a success, however, it is good to give credit when someone (other than yourself) was particularly instrumental in that success.
Determine how consistently an employee performs in a given role. If that employee is consistently unsuccessful, try to find another opportunity and role for that employee to be successful. Identify the skills necessary for success in certain roles, and when an employee is consistently successful in a role, note these skills as part of that employee’s skill set. If an employee fails to perform consistently, you may also identify these skills as weaknesses in that particular employee.
Observe employees when they act alone or outside of the team structure in order to determine how their strengths and weaknesses might change in different contexts. Perhaps it is not a lack of a particular skill that is the weakness, but an inability to apply that skill in a team setting, or vice versa.
Dr. Meredith Belbin identifies nine team roles that can help make up a balanced and effective team.
The Plant. The plant is the highly creative and unconventional member of a team. They tend to be strong in thinking outside the box but their primary weakness is a tendency to be forgetful.
The Monitor Evaluator (ME). This person is good at providing a logical and dispassionate view of the range of decisions before a team. They tend to have difficulties with being overly critical and slow-moving.
READ ALSO: Trusting Your Team 3 (13)
The Coordinator (CO). This employee (often it will be you) helps the team to focus on goals and to delegate work effectively. They tend to either over-delegate or under-delegate and end up micromanaging.
The Resource Investigator (RI). This employee will tend to understand how your team’s work can best translate to the rest of the world. They will be good at understanding the competition and developing connections with others outside and inside the team framework, but they can have difficulties with following up on or getting in-depth information.
The Implementer. This role involves someone who is good at taking theory and putting it into practice. They try to find strategies on how to make an idea work in the most efficient manner. Implementers have difficulty considering alternative approaches and may be slow to give up on a favored idea.
Completer-Finishers. These team members excel at the end of a task. They make sure everything is functioning ideally. These employees act as a kind of quality control. Their strength, having high standards, can also be their weakness, in that they tend to be perfectionists.
Team workers (TW). These employees are really good at smoothing over the tensions and difficulties that come up when people are working hard on creative endeavors. They excel at working and playing with others, but they can be indecisive when it comes time to make team decisions about the best course of action.
Shapers. These employees act as a kind of engine for the team. They can effectively get others going and create momentum. Typically shapers are highly driven and enthusiastic individuals. Their weakness tends to be being overly aggressive and temperamental in their desire to get the team’s work done.
The Specialist. The specialist of the group might only know how to do one thing, but she or he is an expert at it. Their focus is narrow and in-depth, which can be both their strength and their weakness.
An ideal team will be balanced with all nine roles being expressed. Since many teams are smaller than nine people, you may find that different team members excel at multiple roles. When you identify a key strength in one of your employees, for example, an employee who is highly energetic, then you can help them fulfill one or more roles on your team. The energetic employee for example might be good at being a shaper as well as being a resource investigator. Someone who is highly critical can be either a completer finisher or a monitor evaluator or both.
Dr. Akindotun Merino is a Professor of Psychology, CEO of Jars Group and Mental Health Commissioner in California. Feel free to share your successes and challenges:
Prof. Akindotun Merino
info@akinmerino.com
YouTube.com/akinmerino
Instagram: @drakinmerino
Read more authentic news on our social media platforms
NEW TIMES CULTURE

BREAKING:Chicago State University Unable To Grant One Request By Atiku As It Releases Tinubu’s Academic Records

Group Commends Ogun Governorship Election Petition Tribunal’s Verdict

BREAKING: Tribunal Sacks Nasarawa Governor Sule, Declares PDP’s Ombugadu Winner
Top Stories
-
Latest News1 day ago
Group Commends Ogun Governorship Election Petition Tribunal’s Verdict
-
Opinion3 days ago
The Leadership Question in Nigeria: Is Tinubu Rewriting the National Narrative?
-
Latest News3 days ago
BREAKING: Atiku Must Have Tinubu’s Chicago State University’s Academic Records Before Tuesday – US Court
-
Opinion2 days ago
Democracy’s Broken Promises
-
Latest News3 days ago
Abiodun Dedicates Victory To God, Ogun People