4. Follow it up by finding a super-achievable work task and doing it.

As you can see from my example above, when you feel anxious, it's easy to turn a relatively straightforward task into an overwhelming thought exercise that sends your brain into catastrophe mode. When you are mired in anxiety and avoiding your work, the important thing is to do something. Jonathan Baxter, a family therapist, gave me this advice: "The experience of stress has to do with your body wanting to take action. If there are actions you can take - whether getting some exercise or cleaning the bathroom or teaching your kids something - go ahead and take them. When you take action, give yourself a moment to let yourself feel good about taking a step. Use your mind to give your body the signal that you have agency and are doing what you can. ( " There, I did it! " ) The goal is to feel active and effective rather than scrambling from one thing to the next."

I like to take a page from positive psychology and choose a small, meaningful action that will build my motivation for work and tackle bigger tasks ahead. Have you ever organized a messy spreadsheet and just felt so good? Pick an activity that connects you to your larger purpose and allows you to see yourself as an effective and competent individual, which will ultimately help you move towards doing the thing you're avoiding.

5. If that seems impossible, pick a non-work task.

If tackling work just feels like too much when you're tolling from home and staring at a messy house or out-of-control kids, pick a non-work action that that's physical and helpful. Since I hunch and clench in my desk chair when I'm stuck, I like to pick a task that gets my body moving and my shoulders open. I might pick a household chore ( I like to scrub the bathtub because it's quick but physically demanding, cook, do some yard work or even run up my stairs a few times. I find that it helps me to get off my screen and into motion.

Notice how you feel after you do your tiny non-work task and whether you're able to begin the thing you have been avoiding. Then notice: How long can you continue until anxiety hits again? Is there a specific activity that almost always gets you in the mood to tackle a task?

6. Keep adding to your anxiety-taming bag of tricks.

Anxiety feels different for everyone. We all have different triggers, and we all react differently. Money, as I mentioned before, is a big anxiety trap for me. When I get unwelcome financial news, my brain immediately goes to a gloomy place: My business will fail, we will go broke, we will lose everything.

As you continue in your career, it's crucial that you understand specifically what sets you off and how it affects your workday. Once you understand that, you can try to avoid these triggers and - when you can't avoid them - use specific strategies or tools that can help you move out of anxiety.

 Many people I talk to for my podcast " The Anxious Achiever " tell me that they find making to do lists and detailed schedules helpful, because they help them cut down on ruminating and overwork.

Others know that they need to sweat, get outside or run around with their dog to dissolve that knot of anxiety. I like to cook. When I'm anxious and unfocused, I make giant stockpots of broth or chili. Hey... it works for me.

It's possible for you to create a remote workday that minimizes your anxiety, creates real connection and angagement with your coworkers, allows you to get your work done, and lets you feel OK about unplugging at night. But like all skills, learning how to manage your workday anxiety takes practice, time, and above all compassion for yourself. We all sucumb to the cheese doodles at times, ans that's Ok too.