Fear or anxieties are amongst the most dominant emotions. Anxiety is a form of fear that is induced due to stress. It is more of an apprehension of what will happen shortly and has very little to do with the present. Occasionally feeling anxious is normal and is even considered healthy, but the moment you start feeling anxious, regularly, your entire performance starts to a dropdown.
This regular feeling of fear or anxiety acts as an invisible cage around us, and it impacts our overall performance in a very negative way. To improve our performance in our job/work, it is crucial that we first overcome our fears and anxiety and free our self of this cage.
Now that we have discussed how dangerous anxiety and fear are to our growth let’s discuss how we can overcome them.
Overcoming fear- Conquering anxiety at the job
Fear and anxiety go hand in hand. While we all have our fears, it is the anxiety that makes it so dangerous. I mean, if you have a fear of height, it won’t be a problem for you, but the moment you start to think about heights, you start to become anxious, and that’s when the problem arises.
Anxiety is not always bad. Occasional anxiety is normal; in fact, some studies have even shown that feeling fear or anxiety for a small duration is a sign of a good emotional state. But the moment fear and anxiety become a regular part of your life. It becomes a disease; this is when the problem arises.
One of the most common symptoms of anxiety is overthinking. When we are anxious, we start to think about problems that aren’t even present and might not even present in the future as well.
The moment anxiety sets in, and we start to think about the worst-case scenarios, this results in us losing our focus; we find it hard to concentrate on our work. Anxiety also affects our communication skills as well as it makes us doubt ourselves and lowers our self-confidence.
So how can we overcome our fear and conquer our anxiety?
Well, the answer to that is simple, anxiety is mostly due to stress, the moment you remove that excess stress from yourself, and you will automatically conquer your anxiety.
36 Tips for overcoming your fear to change at work
“Metathesiophobia – Fear of change” is the most common fear. Change is exciting but at the same time, is a great cause of anxiety. It is the fear of the unknown, the uncertainty of what that change might bring that will cause most people to break out in hives. That’s because familiarity is a security blanket for most of us. Moving away and out of the comfort zone is akin to leaving home for the first time.
Change is considered to be one of the most common triggers for anxiety in the work environment. Change can be of any type; it could be a change in office, change in position, change of role and responsibility, shifting to a new job in a new city, starting a new job.
Following are the 36 Tips for overcoming the fear of change at the workplace
1. Acknowledge the fear
The first and most important step is to acknowledge your fear. You can never overcome your fear unless you accept that you have a fear.
By acknowledging your fear, you are trying to understand your fear, and once you have understood the root cause of that fear, it can easily be overcome.
2. Accept the change
You must accept the change. You have to accept that the change is inevitable, and there is nothing you can do to stop it. Until and unless you accept it, you won’t be able to overcome your anxiety.
3. Understand your feeling
Understanding our feeling, why we are anxious about a particular change will greatly reduce our anxiety. Anxiety is caused due to uncertainty. The moment you start understanding your feelings, you will remove that uncertainty, and, with it all your anxieties.
Talking about your fear with your friends and family is a good way to overcome them. Communicating your fear allows you to accept them. Communication also helps in releasing that stress that is making you anxious. The worst thing to do when we feel anxious is to keep it bottled up inside and not tell anyone.
5. Stay positive
Fear and anxiety starve on negativity. The moment you start having negative thoughts or surround yourself with negative energy, you start becoming anxious. Being positive allows you to repel anxiety as well as fears.
6. Embrace the change
Embracing the change is important to overcome your fear. Change allows you to try something new, and the best way to fight your fear to embrace it. If there is a change, try to participate in it. If there is some event happening, just go for it. By doing so, prevent you from overthinking.
7. Indulge in some other activity
Indulging in some other activity can allow you to take your mind off and help reduce that stress, which will further allow you to reduce the anxiety. One of the best ways to do this is to do a rote mechanical job like filing or cleaning your desk of unwanted stuff or papers. This requires a little concentration to ensure that you are filing the papers or files correctly. You don’t want to mess up. This activity will not stress you out, but at the same time, you are sufficiently distracted to forget the original cause of tension.
8. Take a break
Sometimes taking a break from work and spending some time away works wonder for stress and anxiety. By taking a break from your work, you allow your mind to get distracted and hence stop thinking about the thing that is making you anxious.
Meditation allows you to calm yourself. It allows you to reduce the stress, fight the fear as well as overcome all the anxiety. Meditation helps to bring your mind to peace. It helps you to gain confidence in yourself. It also allows you to make better harmony between mind, body, and soul. All this makes you invulnerable to anxiety.
10. Get involved in the change
Getting involved with the change allows you to face your fear head-on. By getting involved in the change, you gave yourself the chance to face your fears on your term.
11. Take part in office activities
Taking part in various office activities will allow you to have a better relationship with your colleagues. It will also allow you to take your mind off the change.
12 Spend time with family
Spending time with the family gave you a sense of security which in turn helps you reduce the stress and overcome anxiety.
13. Indulge in a hobby
Indulging in hobby allows you to take your mind off the change and reduce the stress. It is advisable to have at least two hobbies if you want to live a healthy life.
Taking up yoga allows you to calm your body, and it works wonderfully with stress and anxiety. Yoga helps to gain confidence in you. It also allows you to make better harmony between mind, body, and soul. All this makes you invulnerable to anxiety.
15. Eat healthily
Although it might not have a direct effect, eating healthy food helps soot the mind as well as it fills your body with positive energy. People suffering from regular anxiety are way more likely to go into depression, have a tendency to suffer from High/low BP, cardiovascular diseases lose weight, and have other physical problems.
16. Be flexible
Being flexible allows you to better adjust to the change. The better you adjust with the change, the less anxiety you will feel. By being flexible, you prepare yourself to be able to adjust with the change, and hence it makes you less likely to be anxious.
17. Take care of yourself
You are important; therefore, you need to ensure that you are in great shape. Always have time for yourself; it is very important to treat yourself right. Otherwise, you will just keep on adding to your anxieties.
18. Seek professional advice
Sometimes it is better to seek professional advice and see a therapist. It is very important to understand that seeing a professional is not a sign of disease or weakness, but it is all about taking care of yourself.
19. Pace yourself
Sometimes pacing yourself towards the change allows you to reduce the anxiety better. By slowly pacing yourself with the changes, you allow yourself enough time to adjust to those changes.
20. Don’t over expect
Sometimes we feel anxious because we are over expecting the changes and end up worrying about absolutely nothing. This kind of over-expectation can be easily avoided by simply stop expecting things before they have happened.
21. Designate worry time
If you still need to think about changes, then designate a special period for it. Think about all the changes during the time only. Practicing this will allow you to work without feeling anxious.
22. Don’t overthink
The more you will think about it, the stronger it becomes. Anxiety tends to make you think about the worst-case scenario that can happen. By not overthinking, you stop that anxious feeling of yours from growing.
23. Take deep breaths
Taking deep breathes allows you to bring your heartbeat back to normal and calm yourself. It allows you to get rid of that negative energy around you and relive that stress that is causing you all the anxiety.
24. Say it out in front of the mirror
Talking out loud with yourself in front of the mirror allows you to understand your emotions. It allows you to rationalize your feelings, and as a result, it allows you to overcome your fears.
25. Adopt a Dog
Dogs are full of positive energy. Popular studies prove that certain breeds of dogs help in reducing the incidence of panic attacks. The reason is that dogs are good at sensing the feelings of people who care for them, and they try to lessen the negative feelings by cuddling or just being there. Many people who suffer from regular anxiety are advised to have a service dog with them.
26. Get in touch with Mother Nature
Nothing relaxes us better than the calm and beauty of Mother Nature. Going to places like hills, sanctuary, etc. allows you to calm yourself and get rid of all those work stress. It will enable you to stop thinking about the thing that is making you anxious.
27. Listen to slow music
Listening to soft music like Beethoven allows you to bring your heartbeat back to normal and calm yourself. It allows you to get rid of that negative energy around you and relive that stress that is causing you all the anxiety.
28. Maintain a journal
Maintain a regular journal allows you to understand your fear better. It allows you to get in touch with those demons of yours. By writing a journal, you express your feelings out instead of bottling them. This prevents the buildup of stress and hence reduces your anxiety.
29. Laugh it out loud
“Laughter is the best medicine.” Laughter not only helps you regulate your mood, but it also allows you to build a positive aura around yourself. By laughing out loud, you regulate your blood pressure, heartbeats, and rerelease all the stress.
30. Seek spiritual advice
For religious people, getting in touch with their gods and gurus allows them to fend off all the negativity around them. If you are one of these people, visiting a church, temple mosque, etc. will allow you to get rid of all the negative thoughts.
31. Visit your happy place
We all have that one happy place, that happy memory that is there with us no matter what. Sometimes just closing our eyes and thinking about that happy place make us feel safe. It makes those negative thoughts to disappear from our minds.
32. Treat yourself with your favorite food
What we eat has a huge impact on our mood. Whenever we eat our favorite food, ice-cream, chocolate, it makes us happy. It makes those negative thoughts to disappear from our minds. So by treating ourselves with that one food will allow us to get rid of our anxiety for some time.
33. Express it out
Emotions are meant to be expressed. But bottling up our emotions, you allow the stress to build up. By expressing ourselves and our feeling, you release all that stress that is causing you anxiety.
34. Take a power nap
A power nap is a minimal sleep. It is like restarting your system. By taking a power nap, you allow your mind the time to take that necessary rest from all the stress. It also allows you to regulate your blood flow and reduce anxiety.
35. Drink cold water
Nothing calms you down like a glass of cold water. Having glass cold water with deep breaths will allow you to calm your body and get rid of those negative thoughts that are making you anxious.
36. Learn from your past
Learn from your past experiences of positive changes. By looking at your experience, you can remind yourself that changes are necessary for growth. But we need to take past seriously because it not only affects our mood, regular anxiety can affect our physical as well as mental health.
Now that we know how to overcome our fear of change let’s discuss how to overcome our biggest workplace fears. Anxiety is a disease, and it needs to be considered like one. We have a general tendency of not giving the emotional and mental state that much important, and as a result of most of us just confuses anxiety as a bad mood and doesn’t think much of it.
How to overcome your biggest workplace fears
We all have our fears related to our workplace. Despite being a diligent worker or one who follows the rule book to the T, the workplace poses a great fear for everyone. The reasons could range from fear of being fired, or being ridiculed publicly, or being the most badly dressed or not being the boss’s pet. No matter the level of confidence we have in ourselves and our work, everyone is plagued by something or the other with a close association with the workplace.
So how can we get over them? How can we conquer our biggest workplace fears?
Following are the tips to overcome your biggest workplace fears-
1. Identify your fear
The primary step towards overcoming your fear to identify your concern. Study your fear. Find out exactly why are you afraid of it. You need to understand that a critical factor for this fear is your perceptions. Identifying the root cause of that fear may take some time, but trying to change our perception certainly works. For example, we can ridicule the fear and reduce it down to a joke, to gain confidence.
2. Rationalize that fear
Ask yourself if your fear is rational. Is it possible? Differentiate between your reality and your fear. Analyze the conditions that have to present for your fear to become a reality. Ask yourself if those circumstances are around. If they do not tell yourself that you are foolish.
It is very important to rationalize your fear to overcome it.
3. Change your perception
Once you have rationalized your fear, then you need to find a way to change that perception of yours. Although it is not easy, there are many techniques like exposure therapy, etc. present that can help you change your perception about your fear.
4. Learn to let go
Sometimes we are in a situation that we can’t control. We can’t change our perception, and our fears are rational. In such situations where we don’t seem to have any control over, it’s important to learn to let go. Although for many people, this can be the biggest hurdle to overcome. Until you realize that this fear is nothing more than an anchor that’s weighing you down, you won’t be able to overcome it.
5. Seek advice from your peers
More often than not, we fail to recognize that our co-workers may also harbor similar apprehensions. Talking to a co-worker or a senior who we trust and sharing our fears with them helps to a great extent Not only we do unburden ourselves, we also may get good advice on how to deal with our workplace issues from someone who went through them too.
Now that we know how to overcome our anxieties and fear, let us discuss the most common job worries that people face. To have a job is to worry not only about the job but how to do it to the best of our abilities and the satisfaction of everyone, including ourselves. However, we also need to keep in mind that we are not supercomputers and that we have our limitations. So, while we do the best we can offer and better it, we should also accept our limitations and prepare accordingly. It is, therefore, important to always have a plan-B ready for a worst-case scenario.
The 5 most common job worries
We all have our worries related to our jobs. It could be as big as fear of losing the job to as small as the stress of receiving the approval of our boss. While in limited quality fear is a great motivator, but in excess, it leads to an unhappy and bad working environment. This makes it important to overcome your job worries.
Following are the 5 most common job worries-
1. Getting fired/losing job
The fear of losing your job and becoming jobless is the biggest and most common worry amongst the entire workforce. Job security is something that everyone desires. So it’s obvious that out of fear we do our best to keep our bosses happy, but sometimes this can lead to us losing our self-value and becoming depressed, which is unhealthy.
2. Disapproval of your colleagues
The second most common job worries are “disapproval of your colleagues.” We as a human need to constantly seek approval of society, and it is no different in the workplace.
Despite not accepting it, we all suffer from this, and the best way to overcome it is by accepting it. Also, by performing some confidence build-up exercises, we can overcome our need to seek approval of society constantly.
3. “Expecting too much from self”
This is something that bothers the newcomers or job seekers more than the experienced worker. When we start working, we all have a very high expectation with ourselves, but once we get in the job, we find it very hard to keep up with these expectations.
This can be overcome by simply lowering our expectations to a more realistic level, also sometimes talking with other’s help.
4. Fear of losing to colleagues
Although it is healthy to have a little healthy competition amongst the colleagues, sometimes this little competition ends up becoming a grudge and can cause a massive problem for the team.
This can also lead to the fear of being cheated and can create miss trust among the worker. To overcome this, the best way is to regularly take part in trust-building exercises and creating a sense of family amongst the worker.
5. Fear of being a slacker
A slacker is someone who avoids taking responsibility and passes on the work to someone else or continually lacks workplace ethics. The fear of being considered a slacker has made many people undervalue themselves while overworking to a level where they even stop taking care of their health.
This has become a significant problem in the 21st century, especially in Asian countries like China, Japan, and India. To overcome this, the working hours must be fixed, and regular breaks should be made mandatory. Also, one should indulge in some stress-relieving exercises regularly.
Given the increasing amount of high-stress jobs and the unhealthy lifestyle of our generation, anxiety has become a widespread problem nowadays. The issue of anxiety has become so severe that it has become a disease and needs to be taken very seriously.
Anxiety not only affects our mood and emotional state, but it also has an impact on our job, health, happiness. Given the increasing amount of high-stress jobs, anxiety has become a severe problem today. As a result, overcoming our fears, conquering our anxiety has become a vital step toward becoming successful in our job.
The moment we start to think about a change, anxiety starts to kick in. We automatically begin to think about all the bad things that could happen due to that change, an anxious person will start to find flaws even in the most positive of the change, and as a result, he/she will further add to their anxiety.
It can quickly be concluded that anxiety affects our overall wellbeing and hence need to deal with extreme seriousness.
Use these tips and tricks well and shape your life accordingly! If you have any queries regarding “How to overcome fear and do our job freely“ or any suggestion/s Please feel free to comment below and let us know.