If you’ve ever found yourself feeling overwhelmed by the constant demands of work, you’re certainly not alone. Many people struggle to manage anxiety day to day, especially in a busy, high pressure work environment. This is something I get asked frequently, so in this article, I’ll explore how simple strategies, like creating structure and incorporating flexibility can help you regain control and reduce anxiety. If you're someone who works a full time job and/or has many other commitments, you may likely spend more time with colleagues than you do with family and friends. I used to work behind a desk (and a whole load of other jobs in the evening and weekends), where time was always tight, so I quickly learned the importance of organising my schedule to manage everything effectively. One thing I used to do everyday was to write my schedule and all the things that I needed to do for tomorrow, then review it at the end of the day so that I could hit the ground running as soon as I got to work the following morning. I would handwrite this but that was down to personal preference; using your calendar can also yield the same results, so long as you review it the day before.

 

Writing and reviewing tomorrow's schedule today is a seemingly small but significant way to help us to manage anxieties; in a monotonous 9-5, having an element of predictability absolutely helps to reduce uncertainty when we have a guideline for the day. This also gives us an increased sense of control of our time and accountability where we know what needs to be done in a structured way that can be managed more practically, which will help to prevent us from becoming overwhelmed.

 

While structure provides a solid foundation to help manage anxiety, flexibility helps to ensure that we don't feel trapped by rigid expectations; by allowing room for adjustments, whether it’s taking a break when needed or shifting priorities, we can adapt without feeling overwhelmed. Flexibility also extends to how we navigate interactions with colleagues, acknowledging their challenges and adjusting our approach to foster more supportive and less stressful relationships. In a workplace environment, understanding and adapting to the needs of others can create a more harmonious atmosphere and reduce interpersonal stress.

 

It sounds simple, but let's go a little further. If we can schedule the tasks of tomorrow today, we can also factor in times where we may need breaks and time for ourselves. Taking breaks isn’t just about stepping away from work, it’s about recharging both mentally and physically. Short, intentional breaks throughout the day can help reset your focus, reduce stress, and prevent burnout. Schedule these breaks into your day, just like you would any other task, to ensure you’re taking care of yourself. I've said previously that you can only donate money if you have money; you can only really give yourself if you first have yourself, so put yourself first. Remember that you can’t give what you don’t have, so taking care of yourself is essential so you can show up for others too.

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