Breaking the Chains: Conquering Anxiety for a Comfortable Workplace
If you find yourself stressed at work, know that it happens to everyone, and it’s completely normal. But if it persists, it will surely hinder you from fully experiencing life which could lead to anxiety disorder.
In a perfect scenario where your primary concern would be completing your work tasks, life would follow a predictable path. Unfortunately, anxiety disrupts this balance, making your professional life feel overwhelming. The unpredictable nature of anxiety attacks makes planning and completing tasks more challenging. Adding to the struggle, anxiety occurs at critical moments when optimal performance is required.
According to a survey conducted by the Anxiety Disorders Association of America, while only 9% of individuals are diagnosed with anxiety disorder, 40% face persistent stress or anxiety in their daily lives. Individuals experiencing anxiety in their workplace might even find themselves making career choices influenced by their emotions. For instance, they may feel compelled to decline a promotion that entails additional responsibilities such as management, public speaking, or even traveling to new places.
Regardless of its origin, work anxiety yields negative consequences that necessitate attention. Addressing work anxiety becomes crucial to prevent detrimental outcomes for both employees and organizations.
What is Work Anxiety
Work or workplace anxiety is the presence of anxiety symptoms, such as feelings of unease, worry, or nervousness toward work. These feelings could occur while you’re in the workplace or even outside of working hours.
Work anxiety, and similar mental health concerns like stress and depression, is a common issue in the modern workplace – with the Health and Safety Executive stating those conditions account for 50% of all work-related ill health cases. Suffering from anxiety at work can seriously impact your ability to do your job.
Signs of Work Anxiety
Numerous individuals grappling with anxiety gradually become desensitized to its effects. Often, they remain oblivious to the escalating intensity until it interferes with their daily routines and professional life. The following are some commonly observed symptoms associated with anxiety disorders and anxiety in general:
- Constant worrying
- Dryness of the mouth
- Restlessness or jitteriness
- Heightened startle response
- Rapid or pounding heartbeat
- Uncontrollable shaking or trembling
- Trouble falling asleep or staying asleep
- Feelings of irritability, fatigue, or tension
- Difficulty concentrating or remembering things
- Changes in appetite, either overeating or undereating
In addition to these general symptoms, specific indicators suggest an individual may be experiencing work anxiety. Here is an overview of what to look for:
- Losing interest in work
- Taking excessive time off from work
- Overreacting to workplace situations
- Becoming fearful or resistant to feedback
- Experiencing brain fog or difficulty focusing
- Fantasizing about quitting or losing one's job
- Missing deadlines or requiring frequent time off
- Feeling better at night but worse in the morning
- Uneasy checking work-related emails or messages
- Dwelling excessively on negative aspects of the job
- Struggling to concentrate or complete tasks within deadlines
- Experiencing physical illness or panic attacks when contemplating work
- Procrastinating and finding it challenging to start tasks until the last minute
What Causes Work Anxiety
Anxiety can occur in the workplace due to various factors. According to Darcy E. Gruttadaro, JD, director of the Center for Workplace Mental Health at the American Psychiatric Association Foundation, anxiety disorders are the dominant mental health issue in the United States.
Feelings anxious are normal when facing significant situations, such as during major presentations, meeting with clients, or interacting with senior executives. However, anxiety disorders involve more severe and persistent levels of fear, apprehension, and worry, often leading to weakening effects, as stated by Gruttadaro.
Numerous aspects of the work environment can contribute to work anxiety. Certain significant events, like starting a new job or leaving an old one, can induce temporary anxiety and make an individual feel uneasy.
Considering the substantial amount of time spent at work, the challenges and setbacks encountered can become overwhelming. Although not all these situations necessarily develop into chronic anxiety, seeking support and discussing these issues can be beneficial for an individual experiencing constant work-related anxiety.
These are some common issues that might cause work-related anxiety and may be worth discussing with someone:
- Managing staff.
- Meeting deadlines.
- Working long hours.
- Having a demanding boss.
- Perceiving a lack of fairness.
- Lack of clear direction in tasks.
- Dealing with workplace bullying or conflicts
- Experiencing an excessively high workload
- Maintaining positive relationships with coworkers
- A feeling of lack of control over the work environment.
- Inadequate rewards such as insufficient pay or benefits.
What Are The Effects of Work Anxiety
If you are dealing with work anxiety, it has probably taken a toll on multiple aspects of your life. Below are some of the most common effects of work anxiety, which can emerge both within and outside the workplace:
- Lack of confidence
- Difficulty in concentrating
- Decreased job satisfaction
- Feeling a sense of isolation
- Unaccomplishment of goals
- Feeling fatigued and irritable
- Producing less effective plans
- Facing the possibility of job loss
- Avoiding innovative approaches
- Experiencing negative effects in personal life
- A decline in job performance, work quality, and productivity
- Having negative relationships with colleagues and superiors
- Taking fewer risks and being more prone to career stagnation
- Reduced social skills and the ability to collaborate within a team
- Developing clinical levels of anxiety leading to a mental disorder
- Missed opportunities due to certain fears (such as fear of flying, fear of public speaking, or fear of speaking in meetings)
Managing Work Anxiety
If you currently feel overwhelmed by anxiety, several strategies can be helpful when you are ready to return to work. The following tips can assist you in navigating your workplace:
1. Plan ahead: Take the time to carefully plan your daily and weekly tasks. This will provide you with a clear overview of what needs to be accomplished. Creating a well-structured plan allows you to regain control over your work and workday, which can alleviate feelings of anxiety.
2. Break tasks into manageable steps: Rather than tackling larger tasks all at once, break them down into more manageable action points. Although this may result in a long to-do list, approaching tasks methodically will prevent you from feeling overwhelmed. Additionally, completing each step along the way can boost confidence.
3. Set realistic deadlines: Setting overly ambitious deadlines for projects will only contribute to your anxiety. By breaking down larger tasks into smaller steps, you can gain a realistic understanding of how much time each project will require. During the planning stage, set deadlines that you feel comfortable with. If necessary, communicate the steps involved to ensure others understand why specific deadlines have been set.
4. Seek assistance when needed: We recognize that asking for help can be challenging, especially for individuals with anxiety who fear being perceived as inadequate. Suppose your workload becomes overwhelming or you require support on a particular project. In that case, a reasonable leader will appreciate your responsible approach and want to provide the assistance you need to complete your work.
5. Accept the presence of anxiety: It is essential to recognize that anxiety is a common experience for everyone. Feeling stressed is a natural human response. Individuals dealing with an anxiety disorder may experience anxiety more intensely or frequently than those without the condition. In such cases, it is essential to develop coping strategies and seek professional support or therapy to effectively manage overwhelming moments and cultivate long-term resilience.
6. Prioritize self-care: Taking good care of yourself is crucial to prevent stress and anxiety from becoming unmanageable. Ensure that you schedule regular breaks throughout the workday to rest and recharge. Prioritize adequate sleep, maintain a healthy diet, exercise regularly, and actively participate in social activities to support your overall well-being. By implementing these strategies, you can effectively manage anxiety in the workplace, enabling you to thrive professionally and personally.
Final Thoughts
Managing anxiety can be challenging as it may arise unexpectedly or beyond our control. However, similar to physical illnesses, anxiety can be triggered by stress in the workplace which may result in what is commonly referred to as a "flare-up." Nevertheless, it is essential to recognize that anxiety can be effectively managed.
Acknowledging the presence of work anxiety is a crucial step in addressing it. Rather than berating yourself or succumbing to a sense of helplessness when anxiety strikes, it is beneficial to understand that you can lead a fulfilling life even with this condition. Moreover, when anxiety feels overwhelming or hopeless, it is essential to seek immediate assistance from a mental health professional. Prioritizing your well-being by reaching out for support is not only permissible but necessary. Taking care of yourself is often the best course of action to ensure optimal performance in your job.