Career Development

13 Ways To Stop Worrying About Work (And Why It's Important)

October 21, 2021

Work-related stress can have a significant impact on your ability to prosper both professionally and personally. This is especially true when anxiety about work makes it challenging to relax or recover while you're at home in the evenings or over the weekends. If you worry frequently about work, it may be helpful for you to explore various strategies for overcoming your anxieties and focusing on self-care. In this article, we discuss the many benefits of learning how to stop worrying about work and outline 13 methods for doing so effectively.

Benefits of learning how to stop worrying about work

Learning how to stop worrying about work can help you lead a more fulfilling life, both personally and professionally. While it can be challenging to focus on rest and relaxation as you experience work-related stress, working toward a healthier balance as a professional can help you cultivate success and mental wellbeing. Here are a few benefits you may enjoy when you're purposeful about making space for yourself, practicing self-care and leaving your worries at work:

  • Stress reduction: While most professionals experience stress at some point in their careers, it's important to be able to manage these emotions effectively so you can preserve your health. Being able to stop worrying about your work in the evenings or on the weekends may allow you to reduce your stress levels overall.

  • Improved work-life balance: If you frequently worry about work at night or on the weekends, it's likely you aren't taking enough time to relax and recover from the work week. Learning strategies to overcome work-related anxiety can help you improve your work-life balance and dedicate enough time to your personal needs.

  • Heightened productivity: Worrying about work on a regular basis may cause you to experience general fatigue, anxiety and trouble focusing, which can reduce your productivity levels. If you find effective tools for managing your stress about work, you may be able to boost your productivity in the long term.

  • Mindfulness: You may be able to become more mindful of your emotions by learning how to mitigate your worries about work. From here, you can apply mindfulness to other situations in your life, which may improve your mental wellbeing and allow you to overcome potential obstacles more efficiently.

Related: 8 Steps for How To Stop Overthinking at Work

13 ways to stop worrying about work

There are various strategies you can use to stop worrying about work. Here are 13 ways you can shift your mindset and focus your energy on taking care of yourself:

1. Practice acceptance

When you experience stress at work, it's important to practice acceptance of your situation. With this, you can acknowledge your feelings and validate them without fixating on your worries. With this, you can center your energy on finding solutions and preparing yourself to resolve your anxiety when you return to work.

Related: 15 Tips To Effectively Manage Anxiety at Work

2. Think objectively

It's possible that, by thinking subjectively, you're exacerbating your worries about work. Try to think objectively about your situation and identify factual information that may help you examine your position with less emotional investment. From here, you can better understand your choices for taking control of your worries and moving forward.

3. Generate possible solutions

Being solution-oriented regarding your worries can help you overcome them more effectively. Try to examine the problems you're facing by defining them, identifying their causes and generating a few possible solutions. Then, decide what solution is most feasible for you to address your concerns and take action.

4. Use probability

When you experience anxiety about work, you can use probability to your advantage. Think about your situation logically and examine the source of your worries. Then, determine the actual probability of worst-case scenarios manifesting to analyze whether your worries are justifiable.

5. Take advantage of the present

During stressful periods at work, it's important to focus on the present instead of worrying about the past or future. This can help you delineate your thoughts and concentrate on what's in front of you. If you're at work, try to focus on your work as best as you can, and when you're off, take advantage of that time and focus on nonwork activities.

6. Distract yourself

It can be helpful to keep yourself busy with other activities to distract yourself from your anxieties. Consider creating plans to do activities in your downtime and following through with them so you have something besides work to focus on. This strategy may allow you to be more purposeful in making time for yourself.

Related: Tips on How To Get Rid of Nerves

7. Contextualize your feelings

Examining your feelings and understanding the cause of them can help you overcome your worries. Think about the context of your situation and why you feel this way. Through this process, you may be able to gain insight into your situation and identify methods for coping with stress or re-framing your thought processes.

8. Think about Monday on Friday

If you worry about work on the weekends, it may be helpful for you to make extra preparations on Fridays. You can carefully plan out your workflow for the next week or create a schedule that helps you jumpstart your Monday morning. Taking this approach can help you better understand what to expect when you return to work at the beginning of your week.

9. Give yourself a designated space to worry

Limiting the time you spend worrying about work can help you make more space and time to focus on your personal life. Try to give yourself a designated space and timeframe to work through your anxieties. For example, if you commute to and from work each day, you can use your commuting time for this purpose and switch modes once you arrive at home.

Related: How To Calm Your Nerves: 30 Ways To Relax and Fight Stress

10. Disconnect on the weekends

Being constantly connected to your work through email and text messages can make it challenging for you to reduce your stress levels. Try to disconnect from your work by turning off notifications or avoiding using your devices all together. Disconnecting can allow you to be more present in your personal time and preserve your mental wellbeing.

11. Practice self-care

If you don't take care of yourself and your needs, stress may subsume you more easily. Therefore, make time for self-care in your downtime from work. Consider doing activities you enjoy or spending time with your loved ones so you can relax and take your focus off of work.

12. Build a support system

Isolating yourself can intensify your worries and make it challenging to focus on relaxation. Consider building up your support system and purposefully spending your downtime with your family and friends. They might be able to offer helpful insight and encourage you to rest.

13. Ask for support at work

If you find it challenging to stop worrying about work, even while implementing the strategies above, you might be able to seek support at work to mitigate the issues you're experiencing stress over. Consider approaching your supervisor and asking for the accommodations you need. For example, if you're worried about the amount of tasks you have to complete, you can suggest that your supervisor re-delegate a few tasks.


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