Struggling with workplace anxiety? Here's how to recognize and manage it
Do you have unexpected waves of anxiety at work? Do you feel anxious simply thinking about work? Do you feel like the weekend was over much too soon and Sunday afternoons come too quickly, signalling that the workweek is already looming? If this sounds like you, then you could be suffering from *workplace anxiety* — one of the many forms of *job stress* that impacts countless professionals every day.
The 2021 Mind the Workplace report by Mental Health America found that 83% of employees reported feeling emotionally drained by their work. Even more alarming, nearly 9 in 10 workers (85%) said that job-related stress negatively impacted their mental health.
It's not just the office job that causes workplace anxiety. Remote workers also have their own fares - Zoom fatigue and loss of boundary between work and home life.
However, here's the silver lining - workplace anxiety is not permanent. Of course, with the right strategies, you can trim down work stress and regain control of your mental well-being.
1) Signs of Workplace Anxiety - How to Identify Symptoms
Workplace anxiety can have a wide range of emotional, mental, and physical symptoms.
i) Emotional and Mental Signs
Mental health professionals such as Palacios and Boone Christianson (LMFT) suggest that you may experience
- Getting better at night but worsening way much in the mornings.
- Feeling sick or ailing when thinking about work or receiving work-related emails and calls.
- Need help to focus on the tasks at hand.
- Motivation is shrinking and procrastination is frequent.
- Avoidance of meetings, new projects, or work-related events.
- You have an ongoing feeling of dread when thinking about work and feel overwhelmed once you get there.
ii) Workplace anxiety doesn't only influence your mind but can affect your body, and in turn, the following occur -
Head and neck aches.
Generalized, unrelenting tension in the muscles of the body.
Sweating palms.
Cramping stomach for which there could be nausea and even pain.
With all these signs, one should take proactive steps against workplace anxiety and regain control over mental and physical well-being.
3) What Causes Workplace Anxiety? Key Triggers to Watch For -
Workplace anxiety can stem from a wide range of factors, varying based on individual circumstances and job environments. Here are some common causes, as outlined by experts -
i) Situational Triggers
Workplace anxiety may arise from:
- Pressure to complete urgent projects or present at important meetings.
- Imposter syndrome—doubting your abilities and feeling unqualified for your role.
- A lack of strong connections or rapport with colleagues.
- Dealing with a challenging or unsupportive boss.
- Struggling to find purpose or fulfillment in your work.
ii) Workplace Environment Factors
Organizational psychologist Kimberly Wilson, PhD, LMFT, highlights these potential triggers -
- A toxic workplace culture.
- Unrealistic expectations or workloads.
- Staff shortages lead to increased individual pressure.
- Highly competitive work environments.
- Lack of adequate training for job responsibilities.
- Not being compensated fairly for overtime.
- Neglect of employee health, wellness, or safety.
iii) Underlying or Subtle Causes
In some cases, workplace anxiety may be influenced by deeper issues, such as long-term dissatisfaction, personal insecurities, or external stressors spilling over into your professional life.
Understanding the root cause of your anxiety is the first step in addressing it effectively and creating a healthier relationship with work.
4) How to Manage Workplace Anxiety - Practical Tips
Workplace anxiety can feel overwhelming, but these strategies can help you take control.
i) Identify Triggers
Keep track of moments when anxiety spikes to uncover patterns or triggers, like meetings or specific colleagues.
ii) Address Core Fears
Challenge “what-if” worries by asking yourself - What’s the worst that could happen? How would I cope?
iii) Be Kind to Yourself
Acknowledge your feelings. Say, “I’m overwhelmed, and that’s okay.” Treat yourself like a friend.
iv) Take Micro-Breaks
Step away to reset. Try box breathing or the 5-4-3-2-1 grounding technique.
5 things you see
4 things you hear
3 things you feel
2 things you smell
1 thing you taste
v) Exercise Regularly
Move your body before or after work to release calming neurotransmitters and improve resilience.
vi) Stay Organized
Break big tasks into smaller steps with clear deadlines to reduce overwhelm.
vii) Set Boundaries
Define work hours, prioritize self-care, and communicate limits to coworkers.
viii) Laugh More
Watch comedies, talk with friends, or reminisce about funny memories to release tension.
ix) Create a Calming Space
Add soothing elements like photos, fidget toys, or essential oils to your workspace.
x) Build a Comfort Kit
Carry items like scented cotton balls, inspirational stones, or a calming playlist for quick relief.
xi) Cultivate Life Outside Work
Pursue hobbies, relationships, and activities that bring joy and balance to your life.
These steps can help you navigate workplace anxiety and boost your overall well-being.
5) When to See a Therapist for Work Anxiety
Therapy can help a lot with work anxiety. Here is how you may know you need therapy -
- You find it hard to get work done on time or complete tasks because you worry so much.
- You cannot sleep, or you have trouble sleeping.
- You feel jittery, anxious, or even distant from yourself.
- You find that your usual coping mechanisms no longer work. - You're frequently taking time off and hate going back to work.
There’s no wrong time to seek help—consider therapy when you’re ready to make changes but can’t do it alone.
6) Conclusion - Workplace Anxiety is manageable
Workplace anxiety is common but can be addressed with intentional actions -
- Identify your triggers.
- Set clear boundaries.
- Take regular restorative breaks.
If coping alone feels overwhelming, seeking professional help is a powerful step. A therapist can guide you in identifying causes and finding effective solutions.
Most importantly, remember: You deserve a work environment that feels safe and supportive.