How to Manage your work anxiety? Workplace anxiety can involve a wide range of symptoms, including feeling physically ill when thinking about work, having a hard time focusing on tasks, procrastinating, and avoiding meetings. You might also experience physical symptoms like headaches and neck pain, sweating palms, and consistent stomach pain or nausea.
A number of factors can contribute to workplace anxiety. These can include needing to complete an urgent project, imposter syndrome (not believing one’s success is deserved), not having strong connections with colleagues, dealing with a difficult boss, or lacking a sense of purpose around your work. A toxic workplace culture, unrealistic expectations, and inadequate training can also contribute to work stress.
Practical Tips to Manage Work Anxiety
Identify your triggers: Identify specific situations that increase your stress levels. Writing out moments when you feel nervous can help you find patterns or triggers, like weekly team meetings or interactions with a particular co-worker.
Explore your core fear: To understand what is going on, ask yourself questions about your “what-ifs” until you uncover your core fear. Acknowledge the story without assuming it is true, and then gently challenge the fear by asking questions like, “What’s the evidence for and against this?”
Be kind with yourself: When anxiety levels soar, respond with patience and understanding rather than self-criticism. Label your feelings and lean into them. For example, say, “I’m feeling drained right now, and that’s okay.” Treat yourself as you would a close friend going through something similar, with compassion and kindness.
Take mini-breaks: Small, short breaks throughout the day can help recalibrate your emotions. Try walking away from your desk, practicing deep breathing, or using the 54321 grounding technique, which involves naming five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste.
Get moving: Exercise releases calming neurotransmitters in the body that create a sense of well-being. Exercising before or after work can help your body cope with anxiety-provoking situations.
Get organized: Reduce overwhelming feelings by breaking down large tasks into smaller steps and assigning each step a completion date and time. Use your anxiety to propel you to accomplish tasks instead of putting them off.
Set boundaries: Establish clear boundaries to keep work-related stress in check. Set specific start and end times for your workday (especially when working remotely), engage in activities that honour your well-being, and communicate boundaries to colleagues and clients.
Laugh it up: Humour can release tension and stimulate positive neurotransmitters. Talk with a funny friend, watch a comedy, or reminisce about silly memories to give yourself a good laugh.
Create a safe space: If possible, create a workspace that offers comfort during stressful moments. Hang family photos, keep fidget toys, or use essential oils like lavender.
Boost your time away from work: Engage in meaningful relationships, events, and activities outside of work that bring you joy and happiness. A fulfilling life outside of work can minimize the impact of work-related stress and build resilience.
If your work stress becomes difficult to cope with, do not hesitate to seek professional support. A therapist can help you pinpoint triggers, practice coping skills, and explore your options for addressing workplace anxiety. Remember, you deserve to work in a safe, comfortable and reasonable environment.
If you think that you can benefit from professional support on this issue you can reach out here.
Charlot Cauchi is a Gestalt Psychotherapist at Willingness. He has experience working with adult clients with mental health difficulties, anxiety and depression, loss and grief, traumatic experiences, stress and relational issues.
References
Holland, K. (2023). Your guide to managing workplace anxiety. Healthline. https://www.healthline.com/health/workplace-anxiety