How can I Deal with Workplace Anxiety?

Anxiety is a strong and persistent future-oriented fear that is triggered by the presence of a specific stimulus – entity or situation. Workplace anxiety can stem from various situations like performance activities – delivering presentations or job interviews to non-performance activities like attending a team lunch. The anxiety may get triggered due to a transition at the workplace – promotions, switching companies.

Social Anxiety and Workplace Setting

It is marked by fear or anxiety about social situations where an individual is exposed to possible scrutiny of others. The individual fears that they might act in a way that will be negatively evaluated by coworkers or seniors. They are hypervigilant which leads to them assessing even ambiguous stimuli having a personal context to them. They do not indulge in engaging in workplace conversations as they fear behaving unacceptably or awkwardly which will be negatively evaluated by others. 

Moreover, performance situations like facilitating presentations, public speaking, attending networking events, appearing for interviews or customer interactions may trigger anxiety in individuals. It might lead them to avoid their coworkers, limiting team interaction. The fear of being judged by coworkers might prevent these individuals from seeking assistance thus leading to missed learning opportunities. Additionally, fear of imperfection or failure leads to procrastination which leads to delays in meeting deadlines. Thus, workplace anxiety impairs one’s occupational life to quite an extent. 

How to Combat Workplace Anxiety?

Individuals need to become aware of the stimulus that triggers an anxiety response or the foundational basis of their workplace anxiety. High expectations and pressure to perform efficiently can be self-imposed by the management. One can combat the same by setting SMART (specific, measurable, attainable, relevant and time-bound) goals. Moreover, celebrating small achievements and taking constructive feedback helps one to mitigate their anxiety.  

Fear of failure or criticism lays the foundation of social anxiety disorder. Performance reviews and evaluations intensify self-doubt and reinforce the social anxiety caused due to the fear of being judged. The workplace often demands accountability, thus one can overcome this by cognitive restructuring where they can view their mistakes as learning opportunities thereby fostering a more resilient work culture. Public speaking in the context of team presentations and networking events can cause discomfort and thus elicit an anxiety response. One can indulge in relaxation and visualization techniques to cope with performance anxiety. 

Interacting with colleagues and superiors can be challenging which leads to discomfort in attending team meetings and participating in group activities. One can practice active listening and set boundaries to alleviate oneself out of the anxiety. Talking to a mentor, counsellor, or supportive colleague can provide emotional relief and offer new perspectives on managing anxiety. Many workplaces offer Employee Assistance Programs (EAPs) with mental health resources. 

Deadlines create a state of urgency which triggers anxiety. An individual with a fear of criticism or perfectionism might delay their time-bound goals due to procrastination. Thus, one can use the Pomodoro technique or various time management tools to work efficiently by prioritizing tasks without distractions with rejuvenating periods of breaks throughout. 

Transitions at the workplace come with uncertainty, new job roles and responsibilities, layoffs, and promotions all tend to heighten one’s anxiety about the position in the organization. Thus, focusing on adaptability skills, maintaining a strict regime or routine, and staying informed about the changing policies and ethics of the company can provide stability. Furthermore, effective communication at the manager’s end about the organizational policies aids in maintaining transparency and alleviates anxiety by reducing uncertainty. Training managers on recognizing and addressing workplace anxiety can create a more empathetic environment. Organizations that offer mental health days, quiet spaces, or flexible scheduling can also support anxious employees.

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Additionally, grounding techniques like 5-4-3-2-1 sensory exercise, box breathing, stretching exercises and mindful observation help in alleviating workplace anxiety. One needs to engage in lifestyle changes by adopting a strict regime including a nutritional diet, exercise regime and sleep hygiene. Setting boundaries like working within one’s limits along with breaks in between will prevent burnout and reduce stress and anxiety caused due to infinite deadlines and performance pressure. Moreover, to meet the deadlines, one should set specific, time-bound and realistic goals which are attainable. 

Seeking help from a therapist for workplace anxiety can be beneficial when certain signs and patterns indicate that anxiety is significantly impacting an individual’s well-being, productivity, and quality of life. One needs to look out for persistent physical symptoms like muscle tension, palpitations, headaches, fatigue or digestive issues that point towards anxiety. If these symptoms persist over weeks or months without improvement, despite one’s efforts to manage it on their own, a therapist can help uncover the root causes and provide targeted strategies for relief. Cognitive behavioral therapy aids in the restructuring of core beliefs that are maladaptive and a clinician aids in replacing the same with rational and positive ones. Moreover, medicines are prescribed if the manifested symptoms are extreme and hinder one’s daily functioning.

Workplace anxiety affects an individual’s ability to complete tasks, meet deadlines, or collaborate effectively. One may find themselves procrastinating, avoiding tasks, or struggling with focus. It makes it hard to interact with colleagues, engage in team meetings, or participate in networking events. One may avoid social situations at work, affecting relationships with coworkers or supervisors. Avoiding specific tasks or projects due to fear of failure, criticism, or making mistakes might involve turning down promotions or responsibilities due to anxiety.