Don’t set yourself up for increased stress and overwhelming work anxiety by putting an unreasonable amount of things on your “to-do” list over a short period of time. Prioritize what needs to be done, and set realistic time frames for completion.
We are only neurologically capable of doing one thing at a time. Multitasking is a myth and, when attempted, has been shown to take up to 40% longer to complete a task. Don’t waste your precious time and energy doing many things at once. Instead, focus on one task at a time.
Just because you can work from home and check your email at 2 am doesn’t mean that you should. Learn to set your boundaries. Limit digital contact. Limit work to work hours and stick to it.
Talk to your supervisor or someone from HR about your concerns and struggles. Find out about your options and any assistance they may be able to offer.
Develop an action plan based on your findings in #8. It’s not all going to change at once. Start with one small thing, and keep chipping away until you get wherever you want to go.
This step is important as it dictates the actions you have to choose to move forward. I used to wish I would win the lottery, but the time and energy spent on that didn’t get me anywhere. Changing my work hours, taking some classes, and cutting back some expenses did.
Having a solid support system helps prevent you from being overwhelmed by work anxiety. They can be your friends, family, life coach, psychologist, teammates, social groups—whoever feels supportive, positive, and encouraging.
Talk to your supervisor to clarify expectations. Are you holding yourself to implied or self-imposed expectations? Or have they explicitly been set by your employer?