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A Complete Guide to Meditate and Deal with Work Anxiety
Work Wellness

A Complete Guide to Meditate and Deal with Work Anxiety

|Apr 26, 2021

Meditation is a popular Buddhism philosophy which promises mind and body peace. Meditation has now become a part of many people's routines who want to bring peace in their lives. Several studies prove the benefits of meditation as well as work anxiety meditation; from bringing harmony and clarity to mind, reducing depression and anxiety, and getting the awareness present.

People who meditate are more positive and have a good grip over daily life matters. They are better at combating challenges and dealing with anxiety. After researching and finding the magical benefits of meditation, it is no surprise that psychologists recommend work anxiety meditation. Meditating at work to calm work anxiety has many benefits.

We all have tough days at work. Feeling flustered after a big meeting and wanting to go home is a common emotion, in such cases, a 5-minute meditative focus can bring you peace. Meditation is the quickest way to deal with work stress, which can lead to burnout or chronic stress if left untreated.

What is work Anxiety?

Work anxiety is anything that could trouble you related to work. It could be the anxiety of going back to work after a weekend or sweating before a big meeting. Work anxiety is a common thing, and almost 80% of the employees suffer from it. While a little anxiety seems okay, many people call-in-sick to avoid work because they are too anxious to have another day at the office.

work anxiety

Mental Health UK's office statistics state that 1 in every six employees faces mental health issues per week due to work-related stress. Even though mental issues are getting more recognition and employers and organizations pay attention to help employees deal with anxiety, avoiding work-related stress altogether should be the ultimate goal.

After all, feeling anxious at work is not a one-time thing, but it has short term to long-term effects that could compromise a healthy individual's health over time. Not to mention the outcome on the organization's success and company vision due to frequent absentees and decreased productivity.

Why should you Overcome Work Anxiety?

Most people spend hours stressing over the job they have. Sometimes they cannot even differentiate if it's them or the work atmosphere. It is important to identify the root causes of anxiety rather than just pushing it back every time a stressor in mind pops up.

Work anxiety is no joke, and people who suffer from work-related stress know how it can damage your brain and affect productivity. Being anxious at work can damage your self-esteem and lower your confidence. It can also drastically affect your productivity hence making you less efficient. People who are anxious at work tend to make more silly mistakes.

why should

Work-related anxiety is not just till you leave the office and reach home, but it stays with you. It is not only the pressure of a tough presentation or the confusion regarding an audit report. It is a combination of mental and physical symptoms that can drain the body to the core.

If you have work-related anxiety, not only you will perform poorly at work, but other areas of life also get affected. You can develop eating and sleeping problems, have abnormal drinking habits, mood changes, and constant headaches. Work anxiety can also cause you to suffer from heart issues in the long term.

How to Calm Work Anxiety – Simple Ways to Meditate

To give your best and relax at work anxiety, it needs to be taken seriously and treated just like you would treat any other disease. And it is essential that you take measures to treat work-related anxiety like work anxiety meditation.

Getting Rid of Physical Exhaustion

get rid of physical exhaustion

Long hours behind those desks can ruin your posture. Your body retains unneeded tension, which tires you even before the body limit. It is important to release the tension in your body and relax your core to focus on work.

If you have been sitting in the same place for too long, then get up and do some standing push ups against your standing desk, or you can begin with something as simple as neck swings or work anxiety meditation on your ergonomic chair.

Smart Working

For people who have a tough time commuting to the office or live far, may develop work anxiety even before getting to the work. In such cases, hybrid workforce model is very effective. If you find your employees too tired of the commute, then allowing them to work from home while you all connect online is a great option, and it is the future of work.


Meditation at the work desk is a great way to calm work anxiety and also one of the most effective solutions to a tired brain. There are several ways of work anxiety meditation through which you can meditate at work, and all of them are easy. All you need is a few minutes from that busy routine.

1. Mindful Breathing

mindful breathing

Mindful means to be present at the moment. Mindful breathing is one of the simplest ways to calm work anxiety. Sit straight, close your eyes and start inhaling deeply. As you inhale, bring your mind away from your surroundings and focus on your breath.

Slowly exhale that deep breath, and don't let your mind go elsewhere. Practice a few cycles of breath as you slowly calm that anxiety down with mindful breathing.

2. Belly Breaths

Your belly needs some air, especially when you feel those anxious butterflies inside. Sit with a straight posture and place one hand on your heart while the other rests below your navel. Close your eyes and start inhaling deeply. Exhale to release all the negative energy you gathered throughout the day and repeat this cycle a few times. It is really good work anxiety meditation for you at the workplace.

3. A Minute Stand

a minute stand

Anyone who says a minute cannot make a difference hasn't done a minute stand meditation. The moment you feel exhausted beyond your ability (don't wait that long), get up from your chair and stand tall. Firmly place your feet on the floor and start to breathe in deeply. As you breathe in, expand your chest and breathe out to release all the unwanted stress.

4. Soundscape Meditation


Sometimes getting out of your mind with work anxiety meditation and getting into the present moment is the best way to deal with unnecessary thoughts. This simple exercise focuses on taking your mind away from your thoughts and listening to all the sounds around you. Try focusing on each sound without classifying it as annoying or pleasant.

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