How to deal with anxiety at work

If you're always experiencing stress and anxiety at work , remember that it happens to everyone, without exception. And it's normal. But if it's constant, it overwhelms you, and it interferes with your normal life and work, it may be a sign of an anxiety disorder.

Anxiety at work can have a negative impact on you and your career development. Many people who are prone to this feeling may even make different decisions based on their anxiety. You may even turn down a promotion if it involves increased job responsibilities, public speaking, and business travel.

If you experience persistent anxiety at work, the following symptoms may accompany it:

• You are not friends with anyone.
• You have no family.
• You have a constant feeling of anxiety.
• You are always crying.
• You are constantly irritated, tired, and tense.
• You have a constant desire for idealism.
• Insomnia.
• Loss of concentration and memory.
• Work becomes uninteresting.
• You are malnourished or overeating.

Since scientists have proven that one person can have multiple anxiety disorders at the same time, it is important to recognize that workplace anxiety can also be accompanied by expectancy anxiety. This, in turn, puts additional strain on the nervous system and makes it harder to cope alone. That’s why seeking medical advice and following professional recommendations is essential for improving one’s condition.

The cause of anxiety at work

Many different situations can cause anxiety at work. Darcy E. Gruttadaro, director of the Center for Workplace Mental Health at the American Psychiatric Association Foundation, says that anxiety disorders are the most common in the United States.

Employees often get nervous before an important event at work, such as a presentation, a conversation with a supervisor, or a meeting with clients, Dr. Gruttadaro says. According to him, anxiety disorders are more extreme and often paralyzing continuous levels of fear, anxiety, and apprehension.

Often, work colleagues may not even realize that their employee has an anxiety disorder. According to the director of the Foundation, there are some signs that indicate that a person suffers from an anxiety disorder:

1. Decreased level of productivity.
2. A large number of days off for various reasons.
3. Low activity at work.
4. Persistent complaints of sweating, insomnia, and indigestion without any explanation.

According to Debra Kissen, PhD, a clinical psychologist, you need to monitor your condition throughout the workday. You need to assess your anxiety level in terms of how serious it is and how much it bothers you. Maybe you have work-related anxiety but you are still working quite effectively. Or maybe your efficiency is only 10%?

Basically, the cause of anxiety at work depends on the person's condition. For example, for some employees, too long work schedules, constant stress, poor relationships with the team, lack of support from managers, and other factors can cause anxiety. There are also other factors that can lead to this condition:

1. Work problems that have to be constantly solved.
2. Making presentations in front of a large number of people.
3. Personal relationships with the team.
4. Corporate events, parties, and other work-related activities.
5. Meetings and deadlines.
6. The need to express your opinion during a customer visit.

How to get rid of anxiety at work

There are many methods to help get rid of anxiety and stress at work.

Kissen recommends keeping a special journal in which you should write down what type of anxiety you have. At first, you should keep track of the moments that cause you the most discomfort or anxiety during the workday. There may be particular trends that influence anxiety. For example, anxiety before work, when you have to do a lot of different things, or at the end, when there are a lot of things left to do and you need to go home to your family.

By listening to your body state and inner voice, you can resist anxious thoughts and cope with the problem.

If you think: “They must think I'm stupid” or ”They just ignored me.” Are there other explanations for other employees walking past your desk or not hearing your call?” - Dr. Kissen says. “We don't just want to convince ourselves that everything is okay, we want to see the most rational explanation possible, not the most catastrophic one.”

Tips for dealing with anxiety at work:

1. Maintain a healthy lifestyle. Normal sleep, a balanced diet, physical activity, quitting smoking, alcohol, and excessive caffeine. All this will help maintain your state of mind and brain activity in a normal state.
2. Be organized. Always clean your desk at the end of the day. It may not seem important, but in the long run, being organized will show positive results.
3. Be honest with yourself. If you're not sure you can do a job, don't take it on. Don't promise something you can't deliver.
4. Communicate. If you need help, don't be afraid and don't hesitate to ask for it. Tell your boss that you have too many responsibilities that you don't have time to do. It may think you're doing fine, but you feel uncomfortable and anxious that you won't have time to do everything.
5. Celebrate your successes. Always celebrate your victory or the successful completion of a project before you start a new one. Also, always thank the people who help you succeed.
6. Keep learning. You need to learn how to recognize the signs of anxiety and how to deal with them.
7. Do it right the first time. It is better to spend a little more time, but do the job right the first time. This will help you not to redo difficult work and feel anxious in the future.
8. Prepare and plan. When starting a large project, you need to prepare carefully and plan your time. This will help you prepare for unforeseen situations that may arise during its implementation.
9. Set clear boundaries. Do not take work home with you. Do not check your voice mail or email. At home, you only need to rest and abstract yourself from work.
10. Don't socialize with toxic coworkers. Don't listen to gossip or get negative emotions at work.
11. Take breaks when you need to. Try different relaxation techniques, breathe deeply, and take a walk in the fresh air if possible. Take a vacation every year and go on vacation. This will allow you to get away from work, relax, and come back with new strength and ideas.
12. Tell a friend or colleague at work whom you trust completely about the problem. This will help you to ask them for help in a difficult moment, get support and comfort.
13. Learn to manage your time. This will help alleviate the anxiety that will arise. Write lists of important things to do to prioritize and not get scattered on trivial matters. This way, you will be able to complete each task on time.
14. Work. A favorite job will help make you a self-sufficient person, increase your self-esteem, and improve your social and financial situation.

Share the problem with your employer

Should you share your problem with your employer? This is up to you depending on your relationship with them. You may need special accommodations or want to tell people about your experiences.

For example, the Americans with Disabilities Act protects people with physical or mental disabilities who are eligible for employment. It helps protect a person from discrimination at work. According to this law, an employer cannot refuse to hire a person because of a disability that makes you unable to perform certain functions.

Gruttadaro says that employers must provide their employees with access to services and support for their mental health and psychological well-being. The professor also recommends that employers do a few other important things to support their employees:

1. Educate employees. The more information that is available about mental disorders such as anxiety, the more employees will feel more confident and comfortable that they can get the help they need if necessary.
2. Encourage employees to utilize the Employee Assistance Program (EAP). Informing employees about the mental health benefits available to them will have a positive impact on productivity. Positioning anxiety as a part of life and work, and allowing employees to seek help when needed, is a good idea that will help create a normal, healthy workplace environment.
3. Encourage managers to support employees with the disorder. You should regularly work with senior managers on compassion and empathy. Remind them that support from management will help create a trusting atmosphere in the team, and employees will be more loyal and committed to their work.

Kissen also believes that it is necessary to find a “golden mean” that will help normal interaction between employees and employers. This is the best option for both parties. For example, if your manager gives you several complex tasks orally and you find them very difficult, you can ask your manager for the opportunity to send the work done by email.

Kissen also believes that if you find a person who is less burned out and less exposed to stressful situations, this is the best option for the employee and his or her boss. Perhaps a little adjustment is in order. Perhaps you are better at something and worse at something, and you can use your advantages to your advantage.

How to get help

Stress and anxiety should not be ignored. Various specialists (therapists, psychologists, and psychiatrists) can help you solve your problem. They will prescribe regular sessions of specialized therapy, as well as medications and other treatments for anxiety, if necessary.

Don’t let anxiety take over your life! Learn more about mental health and effective ways to reduce worry on our website.