How to Navigate Work-Related Anxiety

Anxiety disorders are prevalent, ranking as one of the top mental health conditions in the country. To differentiate between generalized anxiety and work-related anxiety, consider the root cause. Work-related anxiety is tied explicitly to your job or workplace. While generalized anxiety can certainly impact your work experience, its scope extends beyond your professional life.

What Work-Related Anxiety Looks Like and How To Cope

If your anxiety is primarily triggered by work-related situations or thoughts, it’s more likely to be work-specific. Countless factors can contribute to work-related anxiety, but some common themes include:

• Deadlines and excessive workload
• Challenging colleagues or workplace conflicts
• Gossip, passive-aggression, or other toxic work environments

Left unchecked, any of these factors can create a stressful work environment and contribute to anxiety. Work-related anxiety can significantly impact job performance, job satisfaction, and overall well-being. To effectively manage work-related anxiety, it’s essential to:

Identify and Address Triggers

Pinpoint the specific factors that contribute to your anxiety and develop strategies to manage them. This might involve keeping a stress journal, challenging negative thought patterns, or setting boundaries to avoid feeling overwhelmed. You may also need to speak with someone in a supervisory role at work to discuss what you’re going through. 

Practice Stress Management Techniques 

Meditation, progressive muscle relaxation, and deep breathing exercises can help calm your mind and body. Regular physical activity can also reduce stress and improve overall well-being. Time management techniques, such as the Pomodoro Technique, can help you improve productivity and reduce stress by breaking tasks into smaller, more manageable steps.

Set Realistic Goals and Priorities

Prioritize your tasks using techniques like the Eisenhower Matrix. Break down large tasks into smaller steps to make them more manageable so that you can set realistic goals for yourself. Avoid perfectionism and focus on progress rather than perfection. Be open to adjusting your goals as needed.

Improve Communication

If you feel overwhelmed or stressed, communicate your concerns to your supervisor or colleagues. Instead of focusing on complaints or venting, prepare a clear and constructive overview of your suggestions and needs. If immediate changes aren’t feasible, consider setting strong work-life boundaries to manage your well-being. Request feedback on your work to identify areas for improvement and build confidence. Foster positive relationships with coworkers to create a supportive work environment.

Pay Attention to Your Emotions

If your anxiety is primarily work-related, it might not be immediately apparent. Admitting that you need help can be challenging, but remember, you’re not alone. Anxiety is common, especially in the workplace. Acknowledging your feelings allows you to explore solutions and discover new coping methods.

Let Someone Else Take The Lead

Anxiety can mislead us into believing we can control our way out of panic or crisis. It’s often more helpful to accept the things we can and cannot control. For instance, micromanaging a project or colleagues can inadvertently increase anxiety for everyone involved. Instead, focus on managing your emotions rather than controlling external circumstances.

When To Seek Help

If you’re struggling to manage work-related anxiety on your own, consider seeking therapy or joining a support group. A mental health professional can provide valuable guidance and support to break free. It’s possible that your work-related anxiety is a symptom of a larger problem. A professional can help you identify this and make a plan to move forward.

Anxiety therapy and generalized therapy sessions can be a wonderful way to combat these spiraling and catastrophized thought patterns. If you’re ready to break free from the cycle of anxiety and achieve your goals, I can provide the personalized guidance and support needed. Schedule a consultation with me to learn more.