How to Cope With Work Anxiety
Anxiety can affect multiple areas of our lives. Some have anxiety about relationships and some with finances. These days, more and more people are experiencing work-related anxiety. As the conversations on the topic increase, one question comes to mind: how do you cope with work anxiety?
What Is Work Anxiety?
First, we need to understand what work anxiety is.
Work anxiety is defined by feelings of stress, nervousness, or fear in the workplace. You might:
Constantly worry about your performance or feel that you're never doing well enough.
Feel anxious about interactions with coworkers and replay every "mistake" you make in conversations with them.
Experience significant stress about having to give presentations.
Worry that you'll be fired at any moment.
Fear that you'll run into sudden financial problems.
If you experience any of these symptoms, you're not alone. In fact, it's estimated that somewhere around 40% of Americans experience daily stress in the workplace.
Chronic work anxiety can lead to:
Forgetfulness and difficulty concentrating
Missed deadlines
Excessive self-focus
Physical aches and pains
Trickling effects into home life
What Causes Work Anxiety?
There could be a variety of sources for work anxiety, depending on your situation. Some catalysts could include:
● Conflict with a coworker
● Layoffs or lack of job security
● A highly competitive environment
● An invalidating boss
● An excessive workload or long hours
How to Cope with Work Anxiety
The good news is that you can do something about your work anxiety. It doesn't have to be a permanent state. Let's look at some ways you can address work anxiety.
Talk to Your Manager (or a Co-Worker)
If you're comfortable speaking to management, you can express your feelings and work with them on accommodations. Perhaps they can make your tasks more specific and less ambiguous. Maybe they can help delegate some of your tasks if there's simply too much on your plate.
It's understandable that speaking to your manager about your work anxiety might make you nervous. After all, you don't want to lose out on a promotion or appear incompetent. But in reality, talking to your manager can ultimately help you do your job more effectively, which benefits everyone.
If you can't talk to your manager, talk to a co-worker you trust. This can help you feel socially supported at work, which can go a long way in relieving some stress. They may even be able to help you delegate tasks or find some solutions.
Know Your Limits and Practice Mindfulness
Setting boundaries at work is just as important as setting boundaries in other areas of your life. If you constantly break your boundaries at work, it doesn't help you or your job function.
It's important to allow yourself to take breaks when you need them. Try setting small goals and focus on one task at a time rather than worrying about all the things that need to get done at once. You might also take a break to listen to music, watch a funny video, go on a walk, or do a 5-minute guided meditation. Doing some grounding exercises can also help bring your focus back to the current moment.
Most importantly, take time off from work when you need it. Many people don't take advantage of their full vacation or sick time because they want to appear as productive as possible. But taking advantage of your time off can help you take a step back and recharge.
Talk to a Mental Health Professional
It's okay to ask for help. Managing anxiety can be overwhelming. A therapist can provide a safe space for you to talk about your work anxiety. They can help you identify potential sources of your anxiety, unlearn the habits that exacerbate it, and create healthy coping strategies so you feel more relaxed and confident at work.
If you're struggling with work anxiety, reach out to me today. Together, we'll create a positive path forward.
Click here for more information on anxiety therapy.