From Overwhelmed to Empowered: Anxiety Coping Techniques for Young Achievers

If you find yourself stressed at work and feeling overwhelmed and anxious but uncertain about how to deal with that anxiety, this blog is for you. According to the American Institute for Stress, 83% of Americans feel stress related to or at their place of work.

As a young achiever, it can be challenging to incorporate typical anxiety coping strategies into your daily life, like cutting out caffeine or getting more sleep. But there are some effective, ten-minute techniques that you can use during the workday to help when you’re feeling anxious, overwhelmed, or stressed. 

The 333 Rule

The 333 rule is a simple yet effective technique in dealing with anxiety. If you find yourself anxious at work, overwhelmed with tasks piling onto your plate, and wondering how you’ll get everything done in a day, give the 333 exercise a try. Simply look around your current environment and:

• Name three sights you see
• Identify three sounds you hear
• Move or touch three objects

By focusing your attention on your senses, you can decrease your anxiety. Because anxiety is an anticipatory fear of the future, this technique brings your awareness into the present moment and can help decrease those anxious feelings.

Use Movement

When you’re feeling anxious at work, it can be difficult to find techniques that fit into the constraints of a workday. It’s not easy for most people to take an hour away from their desk to do yoga. And it’s not as simple as trying to get more sleep. If you find yourself feeling anxious while on the job, an effective and quick tool to reduce anxiety is to take a walk. Movement is a great way to take yourself out of your anxiety and bring you into your body. As Forbes explains, “Moving your body decreases muscle tension, which can contribute to anxious feelings. Plus, raising your heart rate can change your brain chemistry, increasing the availability of serotonin.” Even a simple five- or ten-minute walk outside can do wonders and can fit into any high achiever’s schedule.

Lean on Someone for Support

When we’re feeling overwhelmed and anxious at work, it can feel intensely lonely. As a high achiever, you may be used to dealing with stressful work situations by presenting as calm on the outside yet frantic on the inside. However, this may be counterproductive for you to keep all of your anxiety hidden internally. If you’re feeling anxious at work, turn to a trusted colleague or friend for a few minutes. Sometimes a good venting session and a little empathy from someone else can go a long way in decreasing your feelings of anxiety and stress. As VeryWell Mind explains, “having someone at work who knows what you are going through may help you feel more socially supported, which could lower your stress levels.” Treat them to a coffee and blow off a little steam before returning to your stressful work environment.

Conclusion

When you’re in a fast paced, stressful environment, it can quickly feel overwhelming. While many of the recommended coping strategies for anxiety are more long-term in nature, like exercise, sleep, and decreasing caffeine intake, there are a handful of more practical techniques that can be implemented right into your workday. Using the 333 rule, taking a ten-minute walk, and having a vent session with a colleague or friend are three quick, effective ways to help you deal with the stress that may arise throughout your workday.

References

Cuncic, A. (2021, October 28). How to deal with anxiety at work. Verywell Mind. https://www.verywellmind.com/cope-with-generalized-anxiety-disorder-at-work-4125397 

Herndon, J. (2022, July 28). What is the 333 rule for anxiety? Healthline. https://www.healthline.com/health/333-rule-anxiety#treatment 

Silva, L. (2023, April 28). How to deal with anxiety. Forbes. https://www.forbes.com/health/mind/how-to-deal-with-anxiety/ 

Workplace stress. (n.d.) The American Institute of Stress. https://www.stress.org/workplace-stress#:~:text=83%25%20of%20US%20workers%20suffer,stress%20affects%20their%20personal%20relationships