{"id":31062,"date":"2016-04-06T08:00:15","date_gmt":"2016-04-06T15:00:15","guid":{"rendered":"http:\/\/www.goodtherapy.org\/blog\/?p=31062"},"modified":"2017-09-29T09:44:28","modified_gmt":"2017-09-29T16:44:28","slug":"7-creative-ways-to-turn-anxiety-into-productivity","status":"publish","type":"post","link":"https:\/\/www.goodtherapy.org\/blog\/7-creative-ways-to-turn-anxiety-into-productivity-0406167","title":{"rendered":"7 Creative Ways to Turn Anxiety into Productivity"},"content":{"rendered":"

<\/a>\"Woman<\/a>For many, anxiety<\/a> is the enemy. It can make you feel nervous and afraid and can prevent you from taking actions that will move you forward in life. People often look at anxiety as something they need to get rid of or prevent, but what if that isn\u2019t the case? Would your relationship to anxiety change if you could look at is as a friend rather than an enemy?<\/p>\n

Anxiety itself may not be the problem; not knowing what to do with it may be the main issue. Anxiety is the body\u2019s natural response to stress<\/a>. If you can accept that some anxiety is inevitable, you may be able to learn how to work with it instead of against it.<\/p>\n

Here are seven creative ways to turn anxiety into productivity.<\/p>\n

1. Use the Adrenaline<\/strong><\/h2>\n

Anxiety gives you adrenaline. Stimulants such as caffeine and nicotine can cause physical symptoms similar to anxiety symptoms in the body by increasing heart rate and constricting the blood vessels. Coffee is a popular productivity booster for this reason. If you\u2019re feeling anxious about an upcoming project, speech, or other task, try utilizing the extra energy to help improve performance and increase productivity.<\/p>\n

Many sports psychologists and coaches generally want their athletes to be a little anxious rather than relaxed<\/a> right before a game. Researchers say there is a \u201csweet spot\u201d—a moderate amount of anxiety that actually helps people perform better by keeping them on their toes. Studies have shown learning increases when stress hormones<\/a> are slightly elevated. The Yerkes-Dodson curve—originally developed by Harvard psychologists Robert Yerkes and John Dodson in 1908—illustrates how arousal enhances performance up to a certain point, but too much anxiety may hinder performance.<\/p>\n

2. Reframe Your Anxiety<\/strong><\/h2>\n

Anxiety is not always a negative thing. Telling yourself anxiety is bad and trying to avoid it may end up making the problem worse. Rather than saying \u201cI\u2019m so nervous,\u201d try saying \u201cI\u2019m so excited\u201d instead.<\/p>\n

Anxiety is the body\u2019s natural response to stress. If you can accept that some anxiety is inevitable, you may be able to learn how to work with it instead of against it.<\/span>A research study conducted at Harvard Business School found saying \u201cI am excited\u201d out loud can improve performance. In order to increase anxiety levels during the study, Dr. Alison Woods Brooks told students their persuasive speeches would be recorded. Before delivering the speech, students were instructed to say \u201cI am excited\u201d or \u201cI am calm\u201d out loud to themselves.<\/p>\n

Those who said \u201cI am excited\u201d gave longer speeches that were more competent, relaxed, and persuasive than those who said \u201cI am calm.\u201d<\/p>\n

Because anxiety and excitement are both emotional<\/a> states characterized by high arousal, Dr. Woods suggests it may be easier to reframe symptoms of anxiety as excitement rather than trying to be calm. When you\u2019re feeling anxious, you often focus on potential threats. In these situations, it is more productive to try to reframe the situation and focus on potential opportunities instead of threats.<\/p>\n

3. Accept that Anxiety May Be Inevitable <\/strong><\/h2>\n

Some situations or tasks may always give you some amount of anxiety. Rather than trying to avoid these tasks or diminish the emotion, it may be best just to accept the feeling as part of the experience.<\/p>\n

The more you view anxiety as routine and normal, the less power it can have over you. Even successful people experience fear<\/a>. They just choose to find a way to persevere in spite of it. Try to remember that anxiety and fear are natural reactions. If you\u2019re able to, choose to focus on the task in front of you rather than the fear related to it.<\/p>\n

4. Channel the Anxiety into Motivation<\/strong><\/h2>\n

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Find a Therapist for Anxiety<\/a><\/h2>\n\t
\n\n\t\t\t\t\n\n\n\t\t\t\n\t\t\t\n\t\tAdvanced Search<\/a>\n\t<\/form>\n<\/div>Find your anxiety sweet spot and channel it into motivation<\/a>. Research shows most people have an anxiety sweet spot where they have enough anxiety to feel alert, but not enough to feel debilitated. In this state, anxiety can be an excellent motivator. For example, if you\u2019re worried about theft, you might lock your doors. If you\u2019re concerned about your health<\/a>, you might visit a doctor. Whatever the worry<\/a>, the surrounding anxiety can often push you to do something about it.<\/p>\n

Anxiety often results from some sort of apprehension about the future. Perhaps you\u2019re worrying about the outcome of something you really care about. Remind yourself why it matters to you in the first place, and let that drive you forward. Anxiety has the ability to make you more alert, focused, and productive, and you have the ability to use that to your advantage.<\/p>\n

5. Distinguish Productive Worry from Unproductive Worry<\/strong><\/h2>\n

Anxiety can be either productive or unproductive. Unproductive anxiety usually amounts to worrying about things that are out of your control and may lead to an anxiety attack<\/a>. If you can\u2019t do anything to change the situation, you might be wasting your time and energy by worrying about it.<\/p>\n

On the contrary, productive anxiety generally amounts to worry about things you do have the power to change. If you are worried about a presentation you have to give to your boss, you can acknowledge your anxiety and take the steps necessary to help you be best prepared for the presentation.<\/p>\n

6. Decatastrophize Your Anxiety<\/strong><\/h2>\n

Anxiety often stems from fear. Try to decatastrophize your anxiety by asking yourself what it is you are truly afraid of.<\/p>\n

What is the worst possible outcome, and what are the odds of that actually occurring? When you realize even the worst outcome isn\u2019t as bad as it may seem in your head, your anxiety may start to decrease.<\/p>\n

7. Practice Centering <\/strong><\/h2>\n

Centering is a pre-performance technique originally designed by sports psychologist Dr. Robert Nideffer in the 1970s. Centering is a 7-step process that can help you quiet the mind<\/a>, focus, and gain poise.<\/p>\n