Work Anxiety: What It Means and How to Manage It

If you're experiencing elevated stress at work, know that you're not alone. Stress is a normal part of life, and everyone experiences it from time to time. It can be good or bad, depending on the situation and how you deal with it. Work stress can actually be a positive motivator that helps you perform well to achieve your goals and deadlines. However, excessive or chronic stress can adversely affect your physical and mental health, leading to increased work anxiety.

Do you have anxiety about going to work? You know the feeling – clammy hands, rapid heartbeat, your chest tightens, or you get that pit in the bottom of your stomach. You're irritable, exhausted, and feel like you're losing control. It's the perfect formula for an unproductive and depressing work life.

The good news is that work anxiety is entirely treatable. Let's look at what work-related anxiety means, what causes it, and how to control it to help you live a happier and more fulfilling life.

What Is Workplace Anxiety?

When you suffer from excessive worry, fear, tension, and stress in your job, it can lead to workplace anxiety. Various factors such as a high workload, tight deadlines, job insecurity, or interpersonal conflicts with colleagues can trigger anxiety. Remember, the triggers are different for everyone, but the impact is usually similar in that it affects your productivity, job satisfaction, and overall well-being.

According to the Anxiety and Depression Association of America (ADAA), anxiety disorders affect around 40 million adults in the U.S., making this one of the most widespread mental health issues.

It can manifest in many ways, such as generalized anxiety about work, workplace social anxiety, panic attacks, phobias, and obsessive-compulsive behaviors related to work tasks. So, if you're wondering how common anxiety is in the workplace - extremely so!

It's essential to address your work anxiety because if you don’t it can lead to burnout, a severe condition characterized by physical, emotional, and mental exhaustion, which can have long-term effects on your health and career. Seeking support from a mental health professional, practicing relaxation techniques, and setting boundaries and priorities in the workplace are just some ways you can manage your anxiety effectively.

Signs and Symptoms of Workplace Anxiety

Signs and symptoms can vary in intensity and frequency depending on your disposition and the nature of your work environment. Here are some work anxiety symptoms to look out for:

• fatigue or exhaustion
• restlessness or feeling on edge
• muscle tension or headaches
• insomnia or sleep disturbances
• irritability or emotional outbursts
• excessive worrying
• shaking or trembling
• sweating
• elevated heart rate

If you're suffering from work anxiety, you may be experiencing some of these following signs as well:

• Avoidance of specific tasks, interactions with colleagues, or work-related events like meetings or presentations.
• Overthinking and ruminating about tasks, deadlines, and responsibilities.
• Procrastinating and struggling to start tasks or delaying completion due to a fear of failure.
• Inability to concentrate and forgetfulness leading to decreased productivity.
• Diminished enthusiasm in your personal and family life.

If you or someone you know is experiencing work-related anxiety, it may be helpful to seek support from a mental health professional or a supportive colleague or supervisor.

Causes of Anxiety at Work

The causes of work anxiety are numerous. But it all depends on individual factors such as your personality, emotional intelligence, work environment, and coping skills. What causes you to feel anxiety may not affect someone else and vice versa. For some people, a high workload, tight deadlines, a demanding boss, or a lack of support and resources can lead to them developing anxiety over time.

One of the leading causes of anxiety for many people is job insecurity. It can be especially true at times of economic uncertainty, such as during a recession or a company restructuring. You may worry about losing your job, being demoted, or being forced to take on additional responsibilities.

Workplace conflict can also contribute to anxiety. When you're constantly clashing heads with co-workers or managers, it's normal to worry about the impact of the conflict on your job security, reputation, and mental health. It can also cause you to feel powerless and that your opinions are not valued.

Whatever is causing you to feel work anxiety, it's crucial to identify your triggers and pay attention to how you respond to them. Remember, anxiety can be a normal and appropriate response to specific situations, such as a job interview or speaking up during a meeting.

However, when anxiety becomes persistent, excessive, or interferes with your daily life, it may indicate an anxiety disorder. If this is the case, we urge you to seek support from a mental health professional.

Effects of Anxiety at Work

The effects of anxiety in the workplace can be significant and long-lasting. If you're suffering from anxiety, it's likely affecting multiple areas of your professional and personal life. Some of the most common effects of work anxiety include:

• Difficulty focusing, leading to reduced productivity and poor job performance.
• Developing mental health conditions such as depression and anxiety disorders.
• Struggling to take on new challenges and opportunities, potentially limiting your career advancement.
• Reduced job satisfaction leads to missed days of work and potential job loss.
• Inability to maintain positive relationships with colleagues and superiors, resulting in conflict and isolation.
• Noticing adverse effects on your personal life.
• Experiencing fatigue, exhaustion, and irritability that eventually leads to burnout.

Should You Tell Your Employer about Your Anxiety?

The decision about whether or not to tell your manager or supervisor that you have anxiety about going to work can be complicated. You may be hesitant to disclose it for fear of appearing inadequate or losing out on future opportunities. While your feelings are completely valid, it's essential to know your rights.

The Americans with Disabilities Act (ADA) of 1990 protects you from being legally discriminated against because of your anxiety. So, if you decide to speak with your boss, keep that in mind.

Before you talk to your boss, take some time to think about what you want to say. Write down the key points you want to cover and practice the conversation with a trusted friend or family member. Together, you can determine what support or accommodations you need to ask for to manage your anxiety and perform your job effectively.

Remember, talking about your work anxiety is a positive step towards getting the support you need. By being honest and clear about your needs, you can work together with your employer to create a plan that helps you manage your anxiety and perform your job effectively. You could even offer potential solutions that you feel would help you manage your anxiety, such as flexible scheduling, additional training or resources, or changes to your job duties.

Anxiety vs. Burnout

Anxiety and burnout are two distinct conditions that can occur in response to stress, although they can sometimes be related, and one can certainly lead to the other if ignored.

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe. It is a natural stress response and can be helpful in some situations, such as when it prompts you to take action to solve a problem. However, when anxiety becomes chronic or excessive, it can interfere with your daily life and lead to physical symptoms such as sweating, trembling, and a racing heart.

Conversely, burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It often occurs when you feel overwhelmed, emotionally drained, and unable to meet your work demands or other responsibilities. Burnout can manifest as a lack of motivation, decreased productivity, and feelings of cynicism or detachment.

While work anxiety and burnout are both caused by stress, burnout is typically associated with chronic stress that has been ongoing for an extended period. It is also worth noting that while you can treat anxiety with medication and therapy, you can manage burnout with lifestyle changes and self-care strategies, such as getting enough sleep, eating a healthy diet, exercising regularly, and taking breaks to recharge. Seeking support from friends, family, or a mental health professional can also help you manage both anxiety and burnout.

How to Cope with Anxiety in the Workplace

If you're experiencing anxiety and are looking for advice on how to handle stress at work, here are some strategies you can use to respond to and manage it:

• Use relaxation techniques: There are several relaxation techniques you can use to reduce your anxiety and teach you how to be in the present moment, such as deep breathing, meditation, progressive muscle relaxation, or visualization.
• Take breaks:Regular breaks throughout the day can help you manage your anxiety and improve your productivity. Even just a short walk outside or a few minutes of stretching can help reduce stress.
• Set healthy boundaries: Don’t bring work home with you or check your work email once you leave your workplace, unless it’s something that has been agreed upon in advance.
• Stay away from toxic people: Create a positive work environment for yourself by avoiding gossip or negativity from co-workers.
• Practice self-care: Taking care of yourself outside work is essential for managing anxiety and improving overall well-being. Getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that bring you joy can help reduce stress levels.
• Seek support: Consider seeking support from a mental health professional, such as a therapist or counselor, or an Employee Assistance Program (EAP) offered by your employer. They can help you develop coping strategies and provide support as you work through your anxiety.

Remember that managing work anxiety takes time and practice. Be patient with yourself and celebrate small successes along the way. With persistence and the proper support, you can learn to manage your anxiety and improve your overall well-being and happiness at work.

In conclusion, we urge you to take your mental health seriously and never stay in a toxic work environment. If your anxiety is severe and your symptoms are not improving despite efforts to address them, it may be time to consider looking for a new job. And if you're contemplating leaving your current position, it may be helpful to talk to a mental health professional for guidance and support.

Find a Job That Makes You Happy

Defeat work anxiety caused by a toxic work environment by looking for a new employer. Monster is here to help you with that. Start by creating a free profile and browse our job listings. Upload your resume, and we’ll help connect you with recruiters looking for candidates with your skills. We’ll also send and you job alerts and expert career advice to help you find a new position where you’ll flourish.

This article is for informational purposes only. It’s not intended to be a substitute for professional advice. Seek out a mental health professional for diagnosis and treatment of anxiety. If you are facing a mental health crisis, call the National Suicide Prevention Lifeline at 1800-273-8255 to talk to a counselor.