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Navigating Workplace Anxiety: Expert Strategies for Managing Work-Related Stress

Your Guide to Managing Workplace Anxiety

Do anxious feelings tend to bubble up suddenly while you’re at work? Do you get nervous just thinking about your job? Does your mood change come Monday morning, or Sunday evening, for that matter?

If your anxiety revolves around work, you might be experiencing workplace anxiety, also known as work stress. And you’re most certainly not alone.

According to Mental Health America’s 2021 Mind the Workplace report, almost 83 percent of respondents felt emotionally drained from their work. And 85 percent — or nearly 9 in 10 workers — reported that job stress affected their mental health.

Of course, you don’t need to go into an office or job site to experience workplace anxiety. You can experience these feelings when working from home, too. (Zoom anxiety, anyone?)

But the situation is far from hopeless. Here’s everything you need to know about workplace anxiety, along with practical strategies for reducing and managing work stress.

Workplace Anxiety vs. Anxiety at Work

First, it’s not always easy to tell whether you’re experiencing workplace anxiety or symptoms of an anxiety disorder.

The tell-tale sign? Your anxiety is limited to work.

Annia Palacios, a licensed professional counselor (LPC) with Tightrope Therapy, offers a few key signs of workplace anxiety:

  • On your days off, you feel pretty good and your anxiety lowers.
  • If you work Monday through Friday, feelings of anxiety and dread overshadow your weekend, especially when you think about work.
  • You have a tough time talking with colleagues due to a competitive work culture, but you have no problem chatting with people outside of work.

How do you know when your symptoms might relate to generalized anxiety disorder or another anxiety condition?

Anxiety disorder symptoms are “persistent, consistent, and negatively affect several aspects of your life,” says Emme Smith, a licensed psychotherapist and CEO of GraySpace Counseling Group.

The key difference between the two, explains Alexandra Finkel, LCSW, a licensed psychotherapist and co-founder of Kind Minds Therapy, is that workplace anxiety generally develops in response to stress at work. An anxiety disorder, on the other hand, tends to develop, and persist, regardless of your work circumstances.

Learn more about the signs and symptoms of anxiety disorders.

What are the Signs of Workplace Anxiety?

Workplace anxiety can involve a wide range of symptoms.

According to Palacios, you might:

  • Feel better at night but worse in the morning.
  • Feel physically ill when thinking about work or receiving work emails or calls.
  • Have a hard time focusing on work-specific tasks.
  • Notice your motivation shrinking.
  • Often procrastinate on work-related tasks.
  • Avoid meetings, new projects, or work events.

You might also experience a sense of dread when you think about going to work and feel overwhelmed once you get there, says Boone Christianson, a licensed marriage and family therapist (LMFT) and author of the book “101 Therapy Talks.”

Workplace anxiety can involve physical symptoms, too. These might include:

  • Head and neck pain.
  • Tension in your body.
  • Sweating palms.
  • Consistent stomach pain or nausea.

Managing Workplace Anxiety:

Now that we have a better understanding of workplace anxiety and its signs, let’s explore some practical strategies for reducing and managing work stress. In the next prompts, we’ll delve deeper into each strategy and provide actionable steps to implement them effectively. Stay tuned for more!

What Causes Workplace Anxiety?

A number of factors can contribute to workplace anxiety, and these can vary from person to person. Understanding the underlying causes can help you identify and address the specific triggers of your anxiety. Here are some common causes of workplace anxiety:

Work-related Factors:

  1. Urgent Projects and Presentations: The pressure to complete urgent projects or deliver presentations can create stress and anxiety.
  2. Imposter Syndrome: Feeling inadequate or doubting your abilities can contribute to workplace anxiety.
  3. Lack of Connections with Colleagues: Not having strong relationships with colleagues can lead to feelings of isolation and anxiety.
  4. Difficult Boss: Dealing with a difficult boss who creates a negative work environment can be a significant source of stress and anxiety.
  5. Lack of Purpose: If you feel disconnected from the purpose or meaning of your work, it can contribute to feelings of anxiety.

Work Environment Factors:

  1. Toxic Workplace Culture: A toxic work environment characterized by negativity, bullying, or high levels of conflict can contribute to workplace anxiety.
  2. Unrealistic Expectations: When job demands and expectations are unrealistic or unmanageable, it can create a sense of overwhelm and anxiety.
  3. Staffing Shortages: A lack of sufficient staff can result in increased workloads, leading to stress and anxiety.
  4. Highly Competitive Environment: A highly competitive workplace where individuals are pitted against each other can create a stressful and anxiety-inducing atmosphere.
  5. Lack of Training: Insufficient training and inadequate support to perform job tasks can contribute to anxiety and self-doubt.
  6. Lack of Compensation and Recognition: When your efforts are not adequately recognized or compensated, it can create feelings of frustration and anxiety.
  7. Neglect of Health and Safety: If your workplace does not prioritize your well-being, health, or safety, it can contribute to overall anxiety levels.

Personal Factors:

  1. Past Negative Experiences: Negative experiences in the past, such as criticism or trauma, can shape your response to workplace situations, amplifying anxiety.
  2. Personality Traits: Individuals with existing anxiety disorders or predispositions may be more prone to experiencing workplace-specific anxiety.
  3. Cognitive Patterns: Certain thinking patterns, such as catastrophic thinking or assuming the worst-case scenario, can heighten workplace anxiety.

Understanding these causes can help you gain insight into the specific triggers of your workplace anxiety. In the next section, we will explore practical strategies to effectively manage and reduce workplace anxiety.

How to Manage Workplace Anxiety

Workplace anxiety can feel overwhelming and unrelenting, but with a few small steps, you can successfully overcome or manage your work stress. Here are effective strategies to help you manage workplace anxiety:

1. Pinpoint Your Triggers

  • Identify Patterns: Keep track of moments when you feel nervous throughout the day to identify patterns and triggers.
  • Specific Situations: Pay attention to situations that increase your stress levels, such as weekly team meetings or interactions with specific individuals.

2. Zero In on Your Core Fear

  • Uncover Core Fear: Explore your “what-if” thoughts to uncover your core fear. Ask yourself questions like “Why is that a bad thing?” and “What does this mean about me?”
  • Challenge Negative Thoughts: Challenge your core fear by evaluating the evidence for and against it, providing supportive self-talk, and considering more realistic outcomes.

3. Be Gentle with Yourself

  • Label and Acknowledge Feelings: Label your emotions and acknowledge that it’s okay to feel overwhelmed or anxious.
  • Practice Self-Compassion: Treat yourself with kindness and understanding. Use supportive and encouraging self-talk.

Additional Resources for Managing Workplace Anxiety

Websites and Online Resources:

  1. Anxiety and Depression Association of America (ADAA) - The ADAA provides comprehensive information on anxiety disorders, including workplace anxiety. Their website offers articles, tips, and resources to help individuals manage anxiety in the workplace. Visit ADAA

  2. Mental Health America (MHA) - MHA offers valuable insights and resources on workplace mental health. Their website provides articles, tools, and screening tests to help individuals understand and manage workplace anxiety. Visit MHA

Books:

  1. "Managing Anxiety in the Workplace: A Practical Guide" by Ken Pritchard - This book offers practical strategies and techniques for managing workplace anxiety. It provides insights into identifying triggers, improving communication, and creating a healthier work environment. View Book

  2. "The Anxiety Workbook: A 7-Week Plan to Overcome Anxiety, Stop Worrying, and End Panic" by Arlin Cuncic - While not specific to the workplace, this workbook provides effective strategies for managing anxiety in various areas of life, including work. It offers practical exercises and techniques to reduce anxiety symptoms. View Book

Academic Journals and Research Papers:

  1. "Workplace Anxiety and Related Factors: A Literature Review" - This academic paper explores the causes and impacts of workplace anxiety. It provides an in-depth analysis of the factors contributing to workplace anxiety and offers insights into effective interventions. [Read Paper](insert link to the paper)

  2. "The Role of Organizational Support in Managing Workplace Anxiety" - This research paper investigates the influence of organizational support on reducing workplace anxiety. It highlights the importance of supportive workplace environments and offers recommendations for organizations to promote employee well-being. [Read Paper](insert link to the paper)

Reports and Studies:

  1. "Mind the Workplace: Mental Health America's 2021 Report" - This report by Mental Health America provides comprehensive insights into the state of mental health in the workplace. It highlights the prevalence of workplace anxiety and offers recommendations for employers and individuals to address and manage work-related stress. [Read Report](insert link to the report)

  2. "Workplace Stress and Employee Well-being: A Comparative Study" - This study examines the relationship between workplace stress and employee well-being. It explores the impact of work-related stressors on mental health and provides recommendations for organizations to create healthier work environments. [Read Study](insert link to the study)

Professional Organizations and Associations:

  1. American Psychological Association (APA) - The APA offers resources and articles on workplace anxiety, stress management, and mental health in the workplace. Their website provides valuable insights from psychology professionals to help individuals navigate workplace challenges. Visit APA

  2. Society for Industrial and Organizational Psychology (SIOP) - SIOP is a professional association dedicated to understanding and improving the workplace. Their website offers research-based resources, articles, and publications related to workplace anxiety, stress, and well-being. Visit SIOP

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