Anxiety disorders are so common that it may feel invisible. After all, when so many people experience anxiety, it shifts our baseline expectations. People all over the world are struggling but do not even realize an anxiety disorder is the cause. Sometimes it requires an examination of one’s daily life to identify trends that could be worth exploring. For example, are you having a hard time at work? If so, anxiety could be the culprit.
Workplace issues could be related to the specifics of your job. Just as easily, they could be the result of generalized anxiety impacting your career. It really makes sense to take a closer look.
What is Workplace Anxiety?
This term is used to describe anxious thoughts and behaviors that are directly caused by work-related factors like:
High levels of pressure, e.g. workload, deadlines, etc.
Difficulties and conflicts with co-workers, management, clients, or customers
Personal triggers
An environment of poor communication (including gossip, passive-aggression, etc.)
People who deal with workplace anxiety may find themselves fixated on job-related topics, having sleep problems, dreading each workday, or harboring thoughts of quitting.
Could You Be Bringing Anxiety to Work With You?
The odds are that your anxiety is not limited to one location or aspect of your life. Here are some signs that an existing anxiety disorder is serving to hold you back at work:
You are missing work as often as you can without getting fired
On the job, you’re unmotivated, and the quality of your work shows it
Your interactions with co-workers are growing increasingly negative
If invited to social events, you decline, contributing to a general withdrawal from others in the workplace, at meetings, etc.
You experience a loss of concentration, irritability, worrying, second-guessing, and feeling overwhelmed at work
You’re experiencing unexplained physical symptoms like digestive disturbances, muscle aches, sleep issues, and headaches
All of the above point to a likelihood that anxiety is more pervasive than you realize. A step in a better direction is identifying what you feel and why. You’re not flawed or damaged. Anxiety is very common and can be best handled once you’ve accepted its presence.
4 Ways to Navigate Anxiety at Work
1. Communicate, Communicate, Communicate
Each job scenario is unique, so this suggestion is subject to adaptation. The idea is to talk with management and trusted colleagues about your needs. Can conditions be improved? The best way to find out is through respectful, direct communication.
2. Set Work-Life Boundaries
The digital world has blurred the lines, but make no mistake, you’re not getting paid to work 24/7. Gently but firmly set strong boundaries when it comes to hours, notifications, and more.
3. Organization is Your Friend
A stressful job can be eased a little by staying on point. For example:
Prepare in advance using tools like schedule-making and to-do lists
Learn how to prioritize your tasks
Break large projects into small tasks
Get comfortable with delegating when necessary
Keep your workspace clean and clutter-free
Hone your time management skills
4. Control What You Can Control
The targets here are your emotions and your reactions. Beyond that, you can’t control co-workers, deadline switches, bad weather, or a million other factors. What you can do is talk back to your anxiety by not defaulting to a worst-case-scenario mindset. When you get thrown a curveball, take a deep breath before responding.
Self-Care is Essential
At home, at work, and everywhere, make sure to prioritize your needs as a way of building self-esteem and resilience. Guard your eating, sleeping, and exercise habits. Practice stress management. And if it feels like more than you can handle, ask for professional support. Reach out to learn more about treating anxiety and how it can help you.