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How to deal with Work Anxiety?

 If you’re an anxious person like myself this scenario will sound familiar you’re at work, minding your own business, when anxiety starts to creep in. Having an anxiety disorder can make a major impact in the workplace. People may turn down a promotion or other opportunity because it involves travel or public speaking; make excuses to get out of office parties, staff lunches, and other events or meetings with coworkers; or be unable to meet deadlines.


Causes of Anxiety in the Workplace.

Many situations can contribute to or lead to work anxiety. These can include conflicts with your boss or coworkers, coworker bullying, uncertainty about job stability, unrealistic deadlines, or even absent or ambiguous instructions that make your job more difficult. Many people believe that all anxiety is the same, but the truth is, there are many forms of anxiety. In fact, there are a few different types of anxiety that you may be dealing with. Knowing the differences can help as you try to address the issue and learn better, healthier thought and behavior patterns. 

Generalized anxiety

Generalized anxiety disorder is an overall nervous feeling, or a feeling like something is going to go wrong, even if you don’t know what, exactly, is going to happen.

Performance anxiety

Work performance anxiety is more specific. This type of anxiety can be felt when you’re worried about not being able to do your job well enough. For example, you might have anxious thoughts about your boss or client not liking the report you spent all week preparing.

Imposter syndrome

Imposter syndrome refers to feeling like you’re a fraud or having an irrational fear that you’re not good enough for your job position. This type of work anxiety is especially prevalent in high-achieving people who might have difficulty accepting their success. Imposter syndrome can, in part, be caused by low self-esteem or subtle bullying by coworkers that undermine someone’s confidence in their work

Feeling a sense of urgency

Feeling like you have too many tasks to complete in too little time is another type of work anxiety. This can come from your boss making unreasonable and unattainable demands on your time. It can also be the result of pressure you put on yourself, too. 

Social anxiety (social phobia)

Social anxiety disorder, also known as social phobia, is an anxiety condition marked by intense self-consciousness and overwhelming anxiety in daily social situations. This can be anything from being afraid to speak in both formal and informal situations, to experiencing anxiety symptoms by just being around other people. Perhaps you experience social anxiety with co-workers in the office or when meeting new clients.

Tips to Manage Stress and Anxiety at Work.

Getting stressed out at work happens to everyone, and it’s perfectly normal. But stress that is persistent, irrational, and overwhelming and impairs daily functioning may indicate an anxiety disorder. Keep these ideas in mind to keep your work life manageable:

  • Work! In addition to financial reasons, working can be important for your self-esteem and it adds to your social identity.
  • Tell a trusted coworker. Knowing that someone accepts your condition can be comforting and it may reduce any anticipatory anxiety about having a panic attack at work. 
  • Educate yourself. Learn to recognize the symptoms of your disorder and how to handle them if you experience any at work.
  • Practice time management. Make to-do lists and prioritize your work. Schedule enough time to complete each task or project.
  • Plan and prepare. Get started on major projects as early as possible. Set mini-deadlines for yourself. Anticipate problems and work to prevent them.
  • Do it right the first time. Spend the extra time at the outset and save yourself a headache later when you have to redo your work.
  • Be realistic! Don’t over commit or offer to take on projects if you don’t realistically have enough time.
  • Ask for help. If you’re feeling overwhelmed, ask a coworker for help. Later you can return the favor.
  • Communicate. Speak up calmly and diplomatically if you have too much to handle. Your supervisor may not realize you’re overextended.
  • Stay organized. Filing and clearing your desk and computer desktop may rank low on your priority list, but they can save you time in the long run and may prevent a crisis later.
  • Avoid toxic coworkers. Try to ignore negativity and gossip in your workplace.
  • Take breaks. A walk around the block or a few minutes of deep breathing can help clear your head.
  • Set boundaries. Try not to bring work home with you. Don’t check your work e-mail or voice mail after hours.
  • Plan a vacation. You’ll be rejuvenated and ready to work when you come back.
  • Take advantage of employer resources and benefits. Your workplace may offer an Employee Assistance Program (EAP), discounts to gyms, or skill-building courses. Learn what’s available to you.
  • Be healthy. Eat healthfully, get enough sleep, exercise regularly, and limit caffeine and alcohol. Try to keep your body and mind in shape to handle challenging situations.

Set Boundaries.

Could some boundaries help keep your work-related stressor in check for your stress relates work-life balance or work relationships. Setting a specific time to start and end your workday. Engaging in one or two activities each week that honor your physical, emotional, and mental well-being. Identifying specific behaviors and tasks you will or won’t accept and communicating these boundaries to colleagues and clients.

Ask For Help.

When work is hectic, it becomes all too easy to say "yes" even when you don’t understand how to do something. But the discomfort of asking for help or clarification is worth it in the long run, and it can decrease overall anxiety about responsibilities. Asking for help also communicates to your superiors that you genuinely care about doing a good job. If you’re dealing with workplace anxiety a therapist can be incredibly helpful.

A therapist can offer support with:

  • Pinpointing triggers
  • Making value-based decisions
  • Exploring and practicing helpful coping skills
  • Determining when a new job might be a good option

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