Workplace Anxiety: What To Do And How To Overcome It

Workplace anxiety is a growing issue affecting countless individuals, disrupting productivity, and impacting mental health.

If you find yourself feeling overwhelmed or stressed at work, I’m here to tell you that you are not alone, and it’s completely normal.

Deadlines pile up, emails flood in, and we all have moments when we wish we could hit pause. But if that stress becomes constant and overwhelming and starts affecting your ability to function or enjoy life, it could be something more serious—workplace anxiety.

Workplace anxiety is not just a bad day at work; it’s a deeper, more persistent struggle. It can affect how you think, act, and feel about your job and even lead you to make decisions that aren’t in your best interest. For instance, you might decline a promotion because it involves public speaking or managing a team—things you fear might increase your anxiety.

If any of this checks out with you, don’t worry; you’re not alone. Let’s explore workplace anxiety, why it happens, and what you can do about it.

What is Workplace Anxiety?

According to the American Psychology Association, it is defined as feelings of nervousness, uneasiness, and tension about job-related performance. It is influenced by both individual differences and environmental factors and is operationalized at both dispositional and situational levels.

It is a type of stress or worry specifically tied to your job. It goes beyond the usual nerves before a big presentation or stress about a tight deadline. With workplace anxiety, the worry can feel relentless, seeping into your evenings and weekends, and even affecting your health.

It can manifest in various ways and hinder your ability to perform effectively;

Physical Symptoms: Sweating, rapid heartbeat, or stomach discomfort.
Emotional Impact: Overwhelming, irritability, or persistent worry.
Work Performance: Procrastination, missed deadlines, or difficulty focusing.
Triggers: Unrealistic expectations, toxic work culture, or fear of failure.
Forms of Anxiety: Generalized anxiety, social anxiety in meetings, or performance anxiety before presentations.
Signs of Chronic Anxiety: Constant dread of going to work, inability to disconnect, or frequent health issues.
Impact on Career: Reduced confidence and growth opportunities.

This is an important topic as it affects both individual mental health and daily living.

We will try to make this article as relatable as possible.

When workplace anxiety hits you, how do you feel;

You dread going to work every day, even on days when nothing particularly stressful is planned.
Small tasks that used to feel routine now seem overwhelming. You feel physically tense—your shoulders are tight, your stomach churns, or your heart races at the thought of work.
It’s hard to focus or stay productive because your mind keeps spinning with “what if” scenarios.

Now, how does it affect you;

You might find yourself avoiding certain situations, like speaking up in meetings or tackling high-stakes projects.
Procrastination can become a coping mechanism, which only adds to the stress.
Relationships at work might suffer because you withdraw or overcompensate by people-pleasing.

The good news?

This isn’t a life sentence. Understanding what’s causing it is the first step to overcoming it.

The Cause of Workplace Anxiety.

Workplace anxiety doesn’t come out of nowhere. Often, it’s triggered by specific factors or experiences that make you feel unsupported, overwhelmed, or unsafe. Understanding the root causes can help in finding effective solutions.

High Workload: You may feel overwhelmed by too many tasks or tight deadlines, which can make you stressed and anxious about keeping up.
Unclear Expectations: When your job role is not clear, you tend to get confused about your responsibilities, which result to stress about how well you are doing your job.
Lack of Support: If you don’t get guidance or help from managers or coworkers, you might feel isolated and unappreciated, making it hard to succeed.
Conflict: Disagreements or tough relationships with coworkers can create a negative work environment, where teamwork feels difficult and communication is strained.
Bullying or Harassment: Experiencing unkind comments, exclusion, or intimidating behavior at work can damage your confidence and create a hostile atmosphere that affects your mental health.
Job Insecurity: Worrying about losing your job or getting demoted can make it hard to concentrate, as you constantly think about your future at the company.
Imposter Syndrome: Even if you achieve things, you might still doubt your skills and contributions, which can harm your confidence and career growth.
Unhealthy Work-Life Balance: When work takes over your life, leaving little time for yourself and loved ones, it can lead to burnout, fatigue, and dissatisfaction.
Unrealistic Expectations: If your to-do list always feels unmanageable and perfection is the only option, you may feel trapped in stress, where nothing seems good enough.
Unclear Communication: Vague instructions and changing priorities can create confusion, making you feel lost and uncertain about your decisions.
Workplace Conflict: Ongoing tension with coworkers or bosses can make work feel hostile, making it hard to collaborate and communicate.
Toxic Work Culture: A work environment filled with unhealthy competition, micromanagement, or favoritism can lead to distrust and anxiety, lowering morale and productivity.
Overwork: Without clear boundaries between work and personal life, you may quickly burn out, as neglecting your own needs raises stress and exhaustion.
Bullying or Harassment: This serious issue can harm your mental health, causing lasting anxiety and emotional pain, and making you feel unsafe at work.

Can Workplace Bullying Cause Anxiety?

Yes, workplace bullying is one of the most significant contributors to anxiety on the job. Imagine being repeatedly undermined, excluded, or criticized—it’s no surprise that this kind of behavior can make you question your worth and abilities.

Forms of bullying:

Public criticism.
Spreading rumors.
Ignoring contributions.
Employee Isolation(Feeling unsupported or excluded by peers).

How Bullying Impacts You:

Bullying at work can cause both immediate and long-term damage. In the short term, you might feel scared, humiliated, or angry. Over time, it can lead to chronic anxiety, depression, and even physical health problems like headaches or insomnia. It can also have psychological Impact on you such as Low self-esteem, fear of interactions, or trust issues.

Why It Happens:

Workplace bullying often stems from power dynamics, where someone feels the need to assert dominance or control. It could be a boss who belittles you in meetings or a colleague who spreads rumors.

What You Can Do:

Document everything: Keep a record of incidents, including dates, times, and what happened.
Speak up: If you feel safe, calmly confront the person and explain how their behavior affects you.
Report it: Escalate the issue to HR or a trusted supervisor.

Remember, no one deserves to work in a hostile environment. Seeking help is a sign of strength, not weakness.

RELAATED: 15 Mental Health App and Wellness Tools for Office Workers.

How To Overcome Workplace Anxiety.

Overcoming workplace anxiety doesn’t happen overnight, but with the right strategies, it’s absolutely possible. Here are simple step to aid your process;

Acknowlege it: Anxiety thrives on denial and silence. The first step to overcoming is to admit you are struggling.
Set bondaries: This is an essential part of work-line balance. Learn to say NO. No to after work email or meetings and weekened works.
Find Your Support System: Whether it’s a trusted coworker, a friend, or a therapist, having someone to talk to can make all the difference. A work bestie is very important in your professional live. They help you stay sane at work.
Take Breaks: Step away from your desk to stretch, walk, or just breathe. Short breaks can help reset your mind.
Practice Self-Care: Prioritize sleep, nutrition, and exercise—they’re your first line of defense against stress. Noting is more important than taking care of yourself.
Challenge Negative Thoughts: Replace self-doubt with facts about your capabilities and past successes. When you get too overwhelmed, take a deep breath and think of all the times you have shined in your workplace.
Seek Professional Help: If anxiety feels unmanageable, talking to a therapist can provide valuable tools and perspective.
Develop Coping Skills: Practice techniques like deep breathing to calm your mind, keep a journal to express your thoughts, or try relaxation exercises to reduce stress.
Focus on What You Can Control: Break larger tasks into smaller, manageable steps to make them feel less daunting.
Set Realistic Goals: Create achievable goals to avoid putting too much pressure on yourself and overwhelming yourself in the process.
Celebrate Small Successes: Take time to recognize and reward yourself for even minor achievements to stay motivated and encouraged.

How to Manage Workplace Anxiety

Managing anxiety is about creating a sustainable routine that keeps stress in check. Follow the following steps to manage anxiety;

Plan Your Day: Start each morning by outlining priorities. Ticking items off your list can be incredibly satisfying.
Communicate Openly: Let your manager know if you’re feeling overwhelmed and need help prioritizing.
Focus on Solutions: When a problem arises, shift your energy from worrying to finding actionable steps.
Celebrate Wins: Celebrate every win. Even small achievements are worth acknowledging. They boost confidence.
Disconnect After Hours: Use evenings to recharge and connect with your loved one instead of replaying work scenarios in your mind.

How to Reduce Workplace Anxiety

Reducing anxiety often requires addressing its underlying causes.

Address Triggers: Pay attention to patterns. Are certain tasks or people triggering your anxiety?
Simplify Tasks: Break big projects into smaller, manageable chunks.
Seek Feedback: You can request feedback about a project done or work generally from your superiors. Honest feedback can clarify expectations and reduce uncertainty.
Focus on What You Can Control: Never worry about anything out of your control. Worrying about things out of your control only amplifies stress.
Limit Screen Time: Constant emails and notifications can make it hard to unplug.

How to Deal with Workplace Anxiety

Dealing with workplace anxiety means learning how to face it without letting it take over your life.

Here are simple advice to follow;

Accept Your Feelings: Anxiety isn’t something to be ashamed of; it’s a human stress response.
Use Relaxation Techniques: Deep breathing, meditation, or even a quick walk outside can help ground you.
Practice Gratitude: Write down three things you’re grateful for each day. It shifts focus from stress to positivity.
Don’t Be Afraid to Ask for Help: Whether it’s a mentor, a colleague, or a professional, support is out there.

What to Do About Workplace Anxiety

If anxiety feels like it’s taking over your life, don’t hesitate to take action.

Talk to HR: Many companies have programs or policies to support mental health.
Consider a Career Change: If the anxiety is tied to an unhealthy environment, moving on might be the best decision.
Invest in Yourself: Take a course, read a book, or join a community to grow professionally and personally.

You’re Not Alone!

Workplace anxiety can feel isolating, but remember—you’re not alone, and there’s always a way forward. By recognizing the signs, taking proactive steps, and seeking support when needed, you can take back control and create a healthier, more fulfilling work life.

FAQs.

1. What are the common symptoms of workplace anxiety?

Symptoms include constant worry, inability to focus, and physical signs like headaches or nausea.

2. Can workplace anxiety affect productivity?

Yes, it can lead to procrastination, poor decision-making, and absenteeism.

3. How does workplace bullying contribute to anxiety?

Bullying fosters a toxic environment, causing fear, self-doubt, and emotional distress.

4. What can managers do to reduce workplace anxiety?

Managers can set clear expectations, provide regular feedback, and promote a supportive culture.

5. Is it normal to feel anxious at work?

Occasional stress is normal, but chronic anxiety indicates deeper issues needing attention.

6. Can workplace anxiety lead to other mental health issues?

Yes, prolonged anxiety may result in depression, burnout, or panic disorders.

7. How can I approach my boss about workplace anxiety?

Be honest and specific, focusing on how adjustments can improve your performance.

8. Are there any laws protecting employees from workplace stress?

Laws vary, but many protect against harassment and unsafe work conditions.

9. Can mindfulness help with workplace anxiety?

Yes, mindfulness improves focus and reduces stress by keeping you present.

10. What should I do if workplace anxiety persists despite efforts?

Seek professional help or explore career changes for better mental well-being.

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