Anxiety disorders are quite common — the number one mental health condition, in fact. So, how do we know if what we’re feeling is generalized or specifically related to one’s job? It really comes down to cause and effect. Pay close attention to how you feel when you’re not on the job or talking/thinking about work. Work anxiety is very much limited to the workplace or anything related to it.

Of course, generalized anxiety can impact your work experience, too. The main difference is that work anxiety only acts in relation to your job. Let’s deconstruct what this means and how you can identify what’s going on.

What Causes Workplace Anxiety?

Needless to say, there are countless reasons and variations of these reasons. But some common threads have been identified as resulting in work anxiety, for example:

• Personal triggers

• Deadlines and pressure

• Difficult co-workers

• Workplace conflict 

• Unhealthy communication (gossiping, passive-aggressive styles, silent treatment, etc.)

Left unchecked, any of the above can create a stressful work environment. You might feel like the anxiety has become contagious. 

Signs and Symptoms of Workplace Anxiety

• Frequently talking to friends and family about your job

• Feeling dread, sadness, or anger when you think about going to work

• Your daily life is impacted, e.g., sleep issues, inability to focus, and general burnout

• You regularly fantasize about quitting

5 Ways to Navigate Work Anxiety

1. Acknowledge What You Feel 

If you’re only feeling anxious at work, it might not be immediately clear to you. Also, it’s not easy to admit that you need help. Meanwhile, you are far from alone. Anxiety is common, work anxiety is common, and both should be handled head-on. It may currently seem that solutions do not exist. But once you accept what’s happening, you’ll start to see the new ideas and approaches you need. 

2. Stay Organized at Work

Your job might be stressing you out, but you also may not be able to leave it right now. That means you must do whatever you can to reduce feelings of being overwhelmed at work. Here are a few steps you can take while you work to manage anxiety:

• Develop good time management

• Make a schedule and prioritize your tasks

• The to-do list is your best friend

• Set deadlines and goals that are realistic for you

• De-clutter your work area

• Break projects into smaller tasks

• Delegate whenever it’s possible and appropriate 

3. Communicate With Management 

Is there a way you can improve conditions in your workplace to make them more palatable? There’s only one way to find out. Request a private meeting with a supervisor and start the conversation. Don’t turn it into a rant or a vent session. Prepare in advance to present a clear, non-judgmental overview of your suggestions and needs. If you don’t get satisfaction or such changes may take a while, set strong work-life boundaries in the meantime. 

4. Don’t Try to Control Everything 

Anxiety tricks us into thinking we can control our way out of a panic or crisis. It’s far more helpful to accept what is and isn’t under your control. For example, attempts to micromanage a project or your colleagues can end up making everyone more anxious. Instead, aim to control your emotions rather than your circumstances. 

5. Practice Self-Care When Away From the Workplace

Create balance in your life by creating a strong, anti-anxiety self-care regimen. Focus on areas like sleep routines, healthy eating, daily exercise, and stress management. Look into practices like mindful meditation and breathing exercises. 

Talk to a Professional

Anxiety disorders of any kind are diagnosable mental health conditions. They’re best tackled with the help of an experienced guide. Let’s connect for a free consultation. 

Learn more about Anxiety Treatment.