Build emotional capacity

Make a list of activities that you enjoy
If you want to expand the capacity you have for positive emotions, you need to engage in activities that bring these emotions.

Find the time to do at least one activity you enjoy
Make a note of this in your calendar. This has to be a conscious decision because the time you spend on this activity will not hurt your job performance, but it will improve it. You will feel recharged and invigorated, which, in turn, will prove highly beneficial for your well-being and professional life.

Spend more time with family and friends
Take some time off work if you need to. Finding time to make and maintain relationships with people you care about is a fantastic way to refuel your emotional energy and become less anxious and stressed.

Step outside your comfort zone
Choose an activity or a situation that makes you anxious or uncomfortable and try participating in it positively. It might be difficult at first, but in time, you will build greater emotional strength.