Mastering Your Mind: How to Conquer Workplace Anxiety
The Pervasiveness of Work-Related Stress
In today’s fast-paced and demanding professional landscape, the prevalence of workplace anxiety has become an inescapable reality. The Mental Health America’s 2021 Mind the Workplace report revealed a staggering statistic – nearly 83% of respondents reported feeling emotionally drained from their work, while a staggering 85% acknowledged that job stress had a detrimental impact on their mental health. These figures serve as a sobering reminder that the burden of work-related anxiety is a widespread phenomenon, transcending industries and job roles.
Contrary to popular belief, the manifestation of workplace anxiety is not limited to the confines of the office or job site. The advent of remote work and the blurring of boundaries between personal and professional life have further exacerbated the issue, with individuals grappling with the challenges of Zoom anxiety and the constant pressure to be “always on.”
However, the situation is far from hopeless. By cultivating a deeper understanding of workplace anxiety, its causes, and its multifaceted effects, individuals can use practical strategies to reduce and manage work-related stress effectively.
Distinguishing Workplace Anxiety from Anxiety Disorders
While the terms “workplace anxiety” and “anxiety disorders” are often used interchangeably, it is crucial to recognise the subtle yet significant distinctions between the two.
Workplace anxiety is characterised by a specific context, primarily limited to work-related situations and environments. For instance, individuals may experience a notable decrease in anxiety levels during their days off or weekends, only to be overwhelmed by feelings of dread and apprehension when contemplating the upcoming workweek.
In contrast, anxiety disorders are marked by persistent, consistent, and pervasive symptoms that negatively impact multiple aspects of an individual’s life, regardless of the setting or circumstances. Anxiety disorder symptoms are persistent, consistent, and negatively affect several aspects of your life.
The key distinction lies in the fact that workplace anxiety develops in response to specific work-related stressors. In contrast, an anxiety disorder tends to persist and manifest itself across various contexts, irrespective of the individual’s work circumstances.
The Multifaceted Symptoms of Workplace Anxiety
Workplace anxiety can manifest itself through a wide range of physical, emotional, and behavioural symptoms. Individuals may experience a heightened sense of anxiety in the mornings, accompanied by physical discomfort when thinking about work or receiving work-related emails or calls. Additionally, they may struggle with focus, motivation, and procrastination, often avoiding meetings, new projects, or work-related events. The physical manifestations of workplace anxiety can be equally debilitating, including headaches, neck pain, tension in the body, sweating palms, stomach discomfort, and nausea.
Uncovering the Root Causes of Work-Related Stress
The causes of workplace anxiety are multifaceted and can vary from individual to individual. Several potential triggers can be identified, such as the need to complete urgent projects or present at meetings, the insidious presence of imposter syndrome (the persistent feeling of being unqualified or inadequate), lack of strong connections with colleagues, dealing with difficult bosses, and a general lack of purpose or fulfilment in one’s work. In some cases, the roots of workplace anxiety may stem from more profound, more subtle underlying causes or past experiences, such as past trauma related to making phone calls or a boss who reminds an individual of a difficult parental figure, which can exacerbate sensitivity and heighten anxiety in specific work-related tasks or interactions. Additionally, individuals with pre-existing anxiety disorders may be more susceptible to experiencing workplace-specific anxiety, as they tend to catastrophise situations and assume the worst-case scenarios, such as missing deadlines, underperforming, or falling short of expectations.
Practical Strategies for Managing Workplace Anxiety
While workplace anxiety can feel overwhelming and persistent, there are numerous practical strategies individuals can employ to manage and mitigate work-related stress effectively.
Identify Your Triggers
The first step in addressing workplace anxiety is to pinpoint the specific triggers that exacerbate your stress levels. Writing out moments when you feel nervous throughout the day will help you find patterns or triggers. By identifying situations that consistently heighten your anxiety, such as weekly team meetings or interactions with particular co-workers, you can develop targeted coping mechanisms and strategies tailored to those specific scenarios.
Explore Your Core Fears
Federico Ferrarese, a licensed psychologist based in Edinburgh specialising in anxiety disorders and OCD, emphasises the importance of exploring the underlying “what-ifs” that fuel workplace anxiety. By asking probing questions such as “Why is that a bad thing?” and “What does this mean about me?” individuals can uncover their core fears and begin the process of challenging and reframing these irrational beliefs. Once the core fear has been identified, Federico recommends acknowledging it without assuming its validity and gently challenging it by considering alternative perspectives, such as the likelihood of the worst-case scenario occurring or how one might cope if it did.
Practice Self-Compassion
When anxiety levels soar, the natural inclination for many individuals is to engage in self-criticism and harsh self-judgment. However, this approach often exacerbates the problem. Instead, Federico advocates for a more compassionate and understanding approach, akin to how one would treat a close friend or family member experiencing similar struggles. By labelling and leaning into feelings of anxiety with statements like “I’m feeling frazzled right now, and that’s okay,” individuals can cultivate a more accepting and supportive internal dialogue, which can be a powerful tool in managing work-related stress.
Incorporate Micro-Breaks
Federico recommends incorporating short, intentional breaks throughout the workday to recalibrate one’s emotions and regain a sense of equilibrium. These micro-breaks can involve simple practices such as stepping away from one’s desk or task to recenter oneself, practising box breathing (inhaling for a count of four, holding for four, exhaling for four, and holding for four), or engaging in the 54321 technique, where individuals name five things they see, four things they hear, three things they feel, two things they smell, and one thing they taste.
Prioritise Physical Activity
The benefits of regular exercise in managing anxiety and stress cannot be overstated. As Federico explains, “During and after exercise, the body releases calming neurotransmitters that create an overall feeling of well-being.” Incorporating physical activity into one’s routine, whether through exercise before work or engaging in movement during breaks or after work, can provide a powerful coping mechanism and a means of shifting one’s mindset away from work-related stressors.
Cultivate Organization and Time Management
Cultivating organisational skills and effective time management can be invaluable for individuals who experience anxiety related to looming deadlines or overwhelming workloads. As Federico suggests, breaking down large tasks into smaller, more manageable steps and assigning each step a completion date and time can help alleviate feelings of overwhelm and provide a sense of control over one’s workload.
Establish Boundaries
Setting clear boundaries can be a powerful tool in cases where work-related stress stems from work-life balance issues or challenging work relationships. Federico recommends establishing specific start and end times for the workday, engaging in weekly activities that prioritise one’s physical, emotional, and mental well-being, and communicating clearly defined boundaries regarding acceptable and unacceptable behaviours and tasks with colleagues and clients.
Embrace Laughter and Humor
The restorative power of laughter and humour should not be underestimated in managing workplace anxiety. As Federico notes, finding opportunities to laugh and engage with humorous content can release tension, shift one’s perspective, and stimulate the production of positive neurotransmitters, ultimately helping individuals take themselves and their work circumstances less seriously.
Create a Soothing Workspace
Federico recommends creating a mini sanctuary or retreat for individuals with a dedicated workspace that offers solace during stressful or anxiety-provoking situations. This can involve incorporating personal touches such as family photos, fidget toys, essential oil diffusers, or other items promoting calm and familiarity.
Assemble a Comfort Kit
Federico suggests assembling a portable comfort kit for those without a designated workspace to provide a “quick shot of relief during stressful moments at work.” This kit can include items that soothe the senses and encourage movements, such as cotton balls soaked in a favourite essential oil or perfume, a smooth rock with an inspiring word, a calming playlist for lunchtime walks, or hard candy or dark chocolate to savour slowly.
Prioritise Life Outside of Work
Federico emphasises the importance of cultivating a fulfilling life outside work, filled with relationships, events, and activities that bring joy, peace, and happiness. By building a rich and diverse life beyond the confines of one’s professional responsibilities, individuals can minimise the impact of work-related stress, build resilience, and counterbalance work-related thoughts and concerns.
Seeking Professional Support
While the strategies outlined above can be effective in managing workplace anxiety, there may be times when professional support is necessary. Federico Ferrarese offers guidance on recognising when it may be beneficial to seek the assistance of a therapist:
- If you find yourself unable to function, meet deadlines, or complete tasks due to excessive worry
- If you experience persistent difficulty falling or staying asleep
- If you feel constantly nervous, edgy, and unlike your usual self
- If your typical coping strategies no longer provide relief
- If you find yourself taking more time off than usual and planning your next days off as soon as you return to work
A therapist can provide invaluable support in identifying triggers, exploring value-based decisions, practising coping skills, and determining whether a change in employment may be warranted.
Embracing Change When Necessary
While workplace anxiety is a shared experience, there may be instances where an individual’s job or workplace environment is a constant source of stress, and no amount of coping strategies or treatments have provided relief. In such cases, it may be a sign of a deeper issue, and a change in position, work environment, or even career may be necessary.
Toxic cultures, excessive demands, unhealthy pressures, or poorly matched positions can all contribute to work-related stress and anxiety. Rather than assuming the problem lies solely within the individual, it is crucial to consider aspects of the job or workplace contributing to unhappiness and stress. This may involve exploring options such as changing job roles and duties, finding a healthier and more supportive workplace, or pursuing a career change to better align with one’s needs and values.
Conclusion
Workplace anxiety is a pervasive and multifaceted issue that affects individuals across industries and job roles. By cultivating a deeper understanding of its causes, symptoms, and effects, individuals can use practical strategies to reduce and manage work-related stress effectively.
Numerous tools and techniques are available to mitigate the impact of workplace anxiety, from identifying triggers and exploring core fears to embracing self-compassion, incorporating micro-breaks, and prioritising physical activity. Additionally, seeking professional support and being open to exploring changes in employment or career paths may be necessary in some cases.
Ultimately, conquering workplace anxiety is a personal journey that requires a commitment to self-care, self-awareness, and a willingness to embrace change when necessary. By addressing work-related stress, individuals can reclaim their sense of well-being, productivity, and overall job satisfaction, paving the way for a more fulfilling and balanced professional life.
