How to stop being nervous at work: advice from psychologists

How to stop being nervous at work, learn to adapt to any workload, rush jobs, yelling boss and much more, you can learn from this article.

It seems like the working day is over, but all the painful thoughts, like crows, continue to build a nest in my head of unspoken words, caustic remarks from the director, ridicule of colleagues, or some unfulfilled tasks that “should have been done yesterday.” It is almost impossible to stop this flow, and it is impossible to stop worrying. We bring this state of mind home and often take it out on the people we care about most.

How to stop worrying if every day at work is like walking through a minefield - you don’t know where it will explode this time?

If a person is in this state for a long time, this negatively affects not only the emotional background, but also health. It becomes clear that something needs to be decided, otherwise being at work will be simply unbearable.

What's causing the unrest

There can be many reasons for anxiety at work.
You may already be familiar with the phrase “I’m constantly nervous at work.” You already understand that there will always be someone because of whom there may always be a stressful state in the body, or something, irritating factor.

  1. Worry about the work done.
  2. For not being appreciated enough by the team.
  3. Worry about slow clients that slow down your workflow.
  4. Worry about not doing everything you could.
  5. A person becomes nervous when he is afraid that he has made mistakes in the work done.
  6. A new employee worries when he doesn’t know how he will be received in the new team.
  7. Fear of being incompetent in a given question.
  8. Increased nervousness in the presence of irritating factors, such as sound. A person cannot concentrate on completing tasks, which is why he becomes very nervous.
  9. Stress due to the fact that subordinates do not understand the assigned tasks.
  10. Worry that colleagues are starting to whisper behind their backs, discussing.
  11. Fear of competition. When a person sees that a new employee has appeared, the best specialist and he is now threatened with dismissal. Or when another candidate for promotion appears.


Don't flatter yourself! There are always two sides involved in a conflict. This means that, to one degree or another, your behavior provoked a response.

What to do?

  • You can analyze the situation and try to correct it.
  • Sincerely ask for forgiveness if you know what you are guilty of.
  • Talk frankly, because neither you nor anyone else needs conflict. A quarrel can even threaten dismissal if the boss finds out about it. And the goal of the conversation should be peace!
  • Forgive your colleague in advance if he is guilty of you.

Of course, depending on the conflict itself, certain actions are needed. For example, gossip. There is no way to remove them, except perhaps stop being nervous, remain calm and try not to pay attention to the slander. Time in this case will help you forget everything.

How to deal with stress

Throw out all the negativity on the pillow, it will help cope with stress

The ability to start from a half-turn or remain calm in the presence of a non-standard situation directly depends on the person’s temperament and the state of the nervous system. You can meet people who almost never get angry. You may feel like they don't care about what's going on around them. In fact, there is simply a margin of safety. Additionally, stress manifests itself in different ways for different people. If one person starts screaming when angry, then the other is constantly silent until a heart attack occurs. The problem is that even when emotions do not manifest themselves, the nervous system and the entire body as a whole still suffer.

Therefore, it is so important that a person is able to find a way out for his negative emotions. But this does not mean that, when the opportunity arises, you need to start tearing your hair out and throwing out what has accumulated on others. To begin with, a person must stop overreacting, must learn to treat unusual situations differently, and try not to be nervous. If there is a need to throw something out, then do it alone with yourself, using, for example, a pillow.

Fear of failure

Paradoxically, the stronger the fear of making a mistake, the greater the likelihood of making one.

  1. Give yourself room to make mistakes. Only those who do nothing make no mistakes. But distinguish mistakes from manifestations of negligence and irresponsibility.
  2. Treat mistakes as a way to gain experience. Ask any professional how many big things are hidden behind his skill.
  3. Get rid of negative thoughts and don't plague yourself with premonitions of failure. A positive attitude is already half the success.
  4. Throughout your life, you have dealt with difficulties more than once. Remember your victories and achievements, this will give you self-confidence.

If your job is making your life miserable, it may be better to change it. But if the situation repeats itself again and again, the problem is you, and it’s time to sort yourself out. By working on yourself, you change the world around you. Take care of the health of your soul and body. If harmony reigns inside a person, failures bypass the lucky person. Live life to the fullest and enjoy your work!

How not to be nervous

It is important to be able to relax and calm your nervous system.

I bring to your attention valuable advice from a psychologist regarding the problem under consideration.

  1. Every person is capable of making mistakes. People learn from them, so you shouldn’t overreact to any mistakes or failures.
  2. Plan your daily routine. This will help you stay collected and eliminate unnecessary worries.
  3. Be results oriented. If you have positive successes, you will be able to get rid of unnecessary stress. If the results are negative, treat them as a valuable experience.
  4. Don't forget about breaks, rest, proper nutrition and healthy sleep.
  5. Eat anti-stress foods such as chocolate, legumes, banana, sea fish.
  6. Make sure your work is enjoyable. Perhaps the cause of stress is that you are not in the right place.
  7. Make friends with your colleagues. Business communication and clearly demarcated responsibilities, a desire for mutual assistance will help you feel more confident. In addition, you can spend moments of peace with your colleagues, relaxing with a cup of coffee or going to corporate events.
  8. Make sure you have a comfortable work space. If you spend almost the whole day on it, it affects your psyche, making you feel either tense or, on the contrary, relaxed.
  9. Don’t forget that you don’t need to spend the whole day in the office, think about your loved ones, visit them.
  10. Don't think that this concerns you personally. Remember that other employees of the company, as well as your boss, have their own emotions and problems, which can sometimes spill out, and you find yourself in hot hands. There is no need to immediately take on the role of a victim.
  11. You shouldn't sit around waiting for something to happen, worrying about everything at once. It is necessary to solve problems as they arise. You must realize that most of the troubles are the work of your imagination; they are unlikely to happen in reality, but the nervous system will already suffer.
  12. Learn to accept failure as inevitable. Your task is to come to terms with this, because you are no longer able to change anything, but with such an attitude you will simply ruin your health.
  13. Analyze your stressful situations. Figure out what exactly triggers them. It is possible that after this you will be able to deal with the root cause, therefore, you will get rid of unnecessary nervousness.
  14. If trouble happens in your life, you don’t need to immediately treat it as a tragedy. Imagine that it could be even worse and what is happening now is not the end of the world.
  15. Become more confident. This will teach you to remain calm, even in unusual situations, even if your boss yells at you.
  16. Never compare yourself to your colleagues. It is important to understand that the world is imperfect, everyone has both disadvantages and advantages. Assess the difference between your vulgar self and your current self, analyze what successes you have achieved, think about what lies ahead.
  17. Don't listen to other people's opinions, live your own life. Remember that there may be envious people among your colleagues.
  18. Don't worry about what your colleagues will think of you. Just be a well-mannered, polite and friendly person.

These recommendations will help you understand how to stop being nervous at work. You must understand that, in addition, the general condition of the nervous system is very important. You need to avoid overload, not only in the office, but also at home, and lead a healthy lifestyle. Otherwise, you will be faced with the fact that you will start to break down even because of little things.

Basic recommendations

It is impossible to change your way of thinking overnight and stop paying attention to work problems. However, you can change your attitude towards work and learn to cope with difficulties if you follow a few sensible tips.

Special treatment

Think of work as performing a specific set of responsibilities for money. Don't allow yourself to be exploited. If you work for an idea, then someone makes good money from it, right?

The right priorities

Set your priorities right. No matter how important your work is to you, it will not replace your personal life. Don't push your family and loved ones into the background. If the company closes, you will easily find another job, and if your children grow up without you, you will not turn back the clock.

Without tragedy

Don't make a tragedy out of work failures. A late report or a failed negotiation does not make you a fool or a scoundrel. Focus your energy on correcting the consequences and accept this experience.

Attention to yourself

Monitor your well-being. If you burn out at work, hardly anyone will appreciate it, and life will pass you by. Do not deny yourself sick leave, vacations, lunch breaks, and moments of rest. Overwork is one of the most common causes of stress and poor health.

Mental stability

Emotional stability and balance help to avoid stressful situations and look at the world with optimism. Develop these qualities in yourself, one day you will find that you can easily cope with any problem that previously seemed like the end of the world.

There are many specific reasons why service can turn into hard labor: difficulties in the team, nagging bosses, fear of layoffs, lack of career growth or overstrain associated with an overwhelming amount of work. For each of these problems there is a solution.

What if emotions take over?

If you notice that the nervous tension is already strong, and you are about to explode, then you need to follow the following recommendations.

  1. Take a deep breath, try not to breathe for a few seconds, then exhale. This will saturate your brain with oxygen, you will calm down and be able to better think about your decision.
  2. Do self-massage. Massage your earlobes for several minutes, then move to the auricle. Take care of the neck, directly at the points located at the base of the skull. Sometimes it's enough to just pull your hair. This will improve blood circulation and reduce tension.
  3. If possible, you need to leave the room in which the irritant is located and go for a walk in the fresh air. If you cannot leave the company building, simply walk up and down the stairs several times.

New job

Who among us was not nervous about work when we went to work for the first time? All the fears of the world were attacking us. We were fooling ourselves into not killing the bear!

What to do?

  • Smile and be friendly!
  • Do you know what practical advice a psychologist has? I used one of them. And it works! I showed up on my first day of work with a cake. At lunchtime, while drinking tea, we all talked in an informal atmosphere. This is how I became convinced that the people here are not animals. I learned about all the pitfalls and understood what to do when a colleague “runs into you”, when you are overloaded, etc.

Strengthening the nervous system

Meditation is a way to strengthen the nervous system

In order for your psychological state and nervous system to remain healthy, you need to follow certain rules and take care of yourself.

Sports and its manifestations must be present in your life. It is advisable that classes be held daily or at least three times a week. This could be going to the gym or running down the street, or just doing some exercise. It is important to understand that they will help defuse a nervous situation, increase your reaction and intelligence, and relieve unnecessary stress.

  1. Make sure you eat well. Pay special attention to B vitamins, tocopherol, ascorbic acid, vitamin A and trace elements, in particular magnesium, calcium, iron, potassium, iodine and phosphorus.
  2. Take up meditation.
  3. Spend time outdoors every day, even if you work from home.
  4. It is better for the work process to take place in the office; there is a clear distinction between work and home.
  5. Learn to refuse even your boss. Otherwise, your compliance and kindness will be used for their own purposes by all and sundry.

Now you know how not to be nervous at work. Remember that the whole body suffers from stress, especially the cardiovascular, nervous and digestive systems. As they say, all diseases come from nerves. Do not forget that your worries may go unnoticed in the eyes of your colleagues, but your body will suffer the consequences. Take care of your nerve cells, don’t take everything to heart, just try to be a good worker, do everything in your power.

Low salary

Psychologists say the main reason for reluctance to go to work is low pay. No matter how hard it is for us, knowing that we will receive a worthy reward in the end gives us strength and calms us down. We know why and what we are trying for.

What to do?

  • Talk to your boss. You can't solve the payment issue, but management can.
  • Salaries are increased for those who ask. Firstly, the director does not have time to think about all 30 subordinates. Secondly, this is the principle of economy, if everyone works and the work is done, then everything is in balance. Therefore, you need to come and say: “I have a loan, a family, I plan to develop, take courses and for a comfortable emotional state, so that I can invest more in work and not think I need such and such a salary.”
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