Unfortunately, work anxiety is not new. Many suffer from anxiety within their careers and 9-5, and when ignored, it can lead to more severe consequences, like burnout. But thankfully, all is not lost. You can learn how to cope with work anxiety by prioritizing healthy habits, improving your mindset, inviting self-care, and several other tips to make work less stressful and more enjoyable.
What Is Work Anxiety?
Workplace anxiety is anxiety that occurs within the workplace. You may feel stressed, on edge, tense, nervous, uncomfortable, and even experience physical symptoms like an upset stomach, sweaty palms, rapid heart rate, or headaches, to name a few, about work or aspects of your job. Examples include feeling anxious about your job performance, responding to emails, attending meetings, interacting with co-workers, public speaking, commuting, and meeting deadlines. According to The American Institute of Stress, 83% of US workers suffer from work-related stress. But there are ways to help you reduce your anxiety at work.
5 Types of Work Anxiety
There are several different types of anxiety disorders we can experience while at work and in our everyday life. Here are the most common to increase your awareness and how they manifest at work.
- Generalized anxiety disorder involves a persistent feeling of worry, and at work, it may look like an inability to meet deadlines, turning down promotions for fear of public speaking, or declining office events
- Panic disorder involves recurring panic attacks, often without reason. At work, you may experience intense panic attacks that interfere with your ability to work and communicate
- Social anxiety disorder involves anxiety about everyday social situations, including relationships, meeting new people, and even close ones. At work, you may avoid participating in office events, feeling nervous responding to an email, avoiding meetings, or rejecting promotions
- Obsessive-compulsive disorder features a pattern of repetitive intrusive thoughts and behaviors. At work, you may take longer to complete projects because of intrusive thoughts or you may consistently worry about how your coworkers perceive you
- Specific phobias involve an intense fear about something that poses no threat. If you’re a delivery driver, you may fear driving over a bridge or fearing driving to work because you might see a dog or animal
How to Cope with Work Anxiety
1. Anxiety is not who you are
When you’re knee-deep in an anxious thought trap, it’s easy to feel like it’s who you are, and nothing will change. But that’s your anxiety speaking, NOT you. Your anxiety is a part of you that needs love and compassion instead of criticism and anger. So, when your anxiety strikes, take a few deep breaths, show yourself love, and remind yourself that you are not a victim of your thoughts. Yes, some days you will struggle, and others will feel lighter. But never believe your anxiety is who you are. It’s a byproduct of deeper experiences.
2. Confront your anxiety
We often avoid the situations that intensify our anxiety. But this is one of the worst things you can do because you teach your brain it’s okay to feel afraid. Instead, confront your anxiety little by little. For example, if you have social anxiety at work about asking for a raise, practice speaking with loved ones or enroll in a course to improve your relationship with finances. Facing these situations proves to your brain that you are resilient and capable of persevering.
3. Improve workplace communication
One of the best ways to cope with work anxiety is to learn how to communicate effectively with your coworkers. Since the pandemic, our work culture has changed drastically, and it is exceedingly difficult to decipher emotions, intentions, and behavior online. Additionally, a lot of work anxiety stems from misunderstanding the context of a Slack message or email. Therefore, when in doubt, call your coworker directly or, if possible, meet in person to receive clarity.
4. Avoid workplace gossip
Workplace gossip is a real buzz kill and can infect the entire energy of team morale. And while it may be entertaining to receive daily office drama, it will subconsciously elevate your anxiety if you’re not careful. So, when faced with negativity, redirect the conversation or leave the room. And if online, ignore texts and emails that aim to spread toxicity. Doing so will set a positive narrative that may empower others to no longer tolerate gossip.
5. Be realistic with deadlines
If you’re experiencing an anxiety disorder, you may have a habit of taking too much on. For example, agreeing to deadlines and timelines that intuitively you know you cannot accomplish. If this sounds like you, practice reducing your people-pleasing tendencies and be honest from the get-go. At first, it may feel extremely uncomfortable, but your anxiety will thank you for being assertive and working at a more realistic pace.
6. Set boundaries
It’s not always easy saying “No” while at work. You may fear ruffling feathers or sending the wrong message to your boss. But you have every right to assert yourself and protect your mental and physical health. Here are a few examples of work boundaries;
- Taking lunch breaks
- Sticking to office hours and refusing to work at home
- Declining meetings when you’re not needed
- Turning off notifications when you’re focused on a project
- Communicating to your boss your feedback preferences
- Refusing to allow a colleague’s poor mood to affect yours
7. Take breaks
Feeling flustered, bored, or annoyed at work? Take a break. You are not expected to work consistently for 8 hours straight. Your brain will hate you, and your anxiety will surge. So, give yourself the gift of a short mental or physical break to receive the cognitive pick-me-up you need to keep going. For example, bounce a ball, meditate, breathe deeply, or complete a body scan. And if you need more tips, check out our simple brain breaks for adults… you’ll love the chance to reconnect with your inner child and step away.
8. Invite self-care
Lastly, never neglect your self-care. Prioritizing your physical and mental health by adopting healthy habits will give you the strength and clarity to respond instead of react and keep your anxiety at bay. For example, make sure you’re taking lunch breaks, eating nutritious food, sleeping for at least 8 hours a night, exercising, and even engaging in a form of meditation like progressive muscle relaxation. The latter is an easy habit to practice anytime you’re feeling restless and overwhelmed.
While everyone experiences anxiety, if your work environment is a consistent source of stress and nothing appears to help you, it’s time for an alternative source. If you don’t want to quit your job, consider speaking with a mental health professional and employer about your mental state. Additionally, if you have undiagnosed anxiety, your symptoms can worsen in a toxic work situation. So, discuss your options with both to receive the treatment and balance you need to feel better.
Remember, anxiety is not who you are, and there are ways to learn how to cope with work anxiety. Taking time for yourself, reducing your workload, communicating with your boss, and receiving treatment can give you the reset you need.
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