828,000 workers are estimated to be affected by work-related stress & anxiety– we’re here to give a helping hand & reassure you that you’re not alone
Ever experienced feelings of anxiety in the workplace? For the majority of us, our Monday to Friday routines can be relatively similar – we wake up, get ready for the day and head to work. And there’s no denying that whatever the job, whether it’s shift work, being self-employed or office-based, a lot of our time is spent working. It’s because of this that our livelihoods should be a place where we feel safe, motivated and given the freedom to thrive.
But for some of us, the very thought of going into work, a lack of control over workload, poor management or just the everyday stress of the job can cause feelings of anxiousness. If you find that this applies to you, then you’re definitely not alone. Read on as we take a look at managing feelings of anxiousness in the workplace.
What causes feelings of anxiousness at work?
Everyone is different, especially when it comes to work and our individual mental wellbeing. It’s because of this that there’s no single cause of work related stress or feelings of anxiousness, however, some factors may include:
• Having a lack of control over your workload
• High demands on your time and energy
• A fear of change or redundancies
• Worrying about meeting deadlines
• Feeling overwhelmed with the high pressure of projects or tasks
• Poor management, lack of support and communication
• Navigating difficult relationships with colleagues
• Dealing with workplace conflict
• Workplace discrimination, bullying or harassment
It’s also important to note that how we deal with these factors can have an impact on how prone we are to feelings of anxiousness.
What are the signs and symptoms?
Understanding more about stress and feelings of anxiousness and knowing how to recognise the signs and symptoms can help you cope. If you’re experiencing anxiousness in the workplace, you may notice a shift in the way you work. For example, it can be harder to be productive as well as having a negative impact on your behaviour, mood and quality of work.
Generally speaking, there are a few symptoms to look out for which can be categorised into the following:
Physical
• Sweating palms
• A stronger, faster heartbeat (heart palpitations)
• Shortness of breath
• Feeling shaky, trembly or dizzy
• Stomach pain or nausea
• Pins and needles
• A sense of dread, fear and panic
• Dry mouth
Emotional
• Feeling withdrawn, tired or irritable
• Decreasing self-confidence
• Feeling overwhelmed and unable to switch off
• Lack of motivation and concentration
• Intense reactions such as becoming tearful, sensitive or short-tempered
Thought patterns
• Automatically jumping to the worst-case scenario
• Thinking you’re incapable or not good enough
• Holding yourself responsible for negative outcomes
• Focusing on the negatives of the job
• Maximising problems, making them feel much bigger than they are
• Minimising your success due to focusing on other challenges
• Not taking breaks for fear of falling behind or letting others down
Behavioural
• Struggling to complete tasks by the deadline
• Avoiding certain tasks
• Taking extra time off work
• Working longer hours
Ignoring these symptoms and not addressing the pressures at work may eventually lead to anxiety or burnout. If you think you’re experiencing feelings of anxiousness at work or you think you have anxiety, it’s a good idea to speak to your GP, particularly if it’s impacting your daily life.
How to manage feelings of anxiousness at work
If you’re experiencing feelings of anxiousness at work, there a few coping strategies and tips you may want to consider to help you manage your symptoms.
Pinpoint your triggers
The triggers of your anxious feelings aren’t always obvious – sometimes they can strike at a random moment or you may feel them before or after work. It’s a good idea to keep a diary to write down the moments where you feel particularly anxious or stressed throughout the day to help you identify patterns or triggers. Knowing these can help you figure out the best way to manage these feelings going forward.
Plan ahead & set realistic deadlines
Depending on the type of job you have, you may be able to plan out your days and weeks in advance. This will allow you to have full visibility of the upcoming tasks you have, giving you the opportunity to plan your time and set yourself realistic deadlines of the work you can produce in a single day. It’s a good idea to speak to your manager to see if you can create a well-structured plan to help you feel more in control of your workload. Remember, you know your own limits and it’s important to prioritise your mental wellbeing above all.
Break down your tasks
A good method for tackling an overwhelming workload is to write down everything on a to-do list. This way it’s easy to see what needs prioritising. For any bigger tasks, try to break them down into smaller, more manageable tasks to help you methodically work through them. Ticking off each step can be a great confidence boost, too.
Take regular micro-breaks
While you may not have full control of your breaks or you feel too busy to take time out, this tip is all about shifting your perspective. Taking small, short breaks throughout the day, whether it’s to go on a walk outside, make a cup of tea or even just to chat to a colleague away from your desk can all help you recalibrate your emotions. It’s also a great way to help you step away from your feelings of anxiousness, as well as helping to improve performance, motivation and concentration.
Set clear boundaries
While we know this one can be easier said than done, it’s one of the key steps that will help you manage those feelings of anxiousness in the long run. Boundaries are individual to everyone, after all, only you know how you work best. Some boundaries may look like:
• Setting a specific start and finish time for each working day
• Identifying specific tasks that heighten feelings of anxiousness and communicating this with your manager
• Making a conscious effort to eat your lunch away from your desk and getting some fresh air each day
• Learning to say no – we know this can feel a little uncomfortable and not always feel possible but it’s important to communicate with your colleagues if you can’t take on extra work or responsibilities – this doesn’t make you any less capable!
• Understanding your challenges for certain tasks and asking for help if you’re struggling
Find a safe space to deal with feelings of anxiousness in the moment
If your feelings of anxiousness take over when you’re at work or you feel overwhelmed, stressed and panicky, it can be really beneficial finding a safe, quiet space to retreat to. This allows you to take a moment to yourself and find a sense of calm.
When we do experience feelings of anxiousness, our hearts beat faster, muscles tense up and our breathing changes. When this happens, try taking three slow and deep breaths until your stomach expands, before gently breathing out. This technique helps to bring your heart rate back to normal.
Maintain healthy habits
Whether it’s inside or outside of work, it’s super important to look after yourself and maintain a healthy work-life balance. Keeping these healthy habits can benefit you both physically and mentally. This can be anything from getting some daily fresh air, doing something you enjoy a few times per week or spending time with loved ones. Not forgetting to get plenty of sleep, eat a balanced diet, exercising regularly and practice relaxation techniques.
Be kind to yourself & celebrate your successes
Often, once the feelings of anxiousness take over, it can be really difficult to see the positives in things and resort to self-criticism. But one of the first steps of managing these feelings is to shift your thought patterns, focus on the positives and be patient with yourself. This can be anything from acknowledging good feedback on your work to completing a task that you’ve found particularly challenging.
When it comes to your reactions, try to validate the way you feel. For example, turning self-criticism into “I’m feeling overwhelmed and that’s okay.” You can also try to reassure yourself like you would a friend by saying things like “You’re doing your best and we’ll find a solution.”
Consider a comfort kit
One of our biggest pieces of advice is to create yourself a little kit that provides a shot of relief during stressful and anxious moments at work. A good tactic is to keep your senses occupied which you can do through the 54321 method. This involves naming:
• 5 things you can see
• 4 things you can hear
• 3 things you can feel
• 2 things you can smell
• 1 thing you can taste
So listening to some relaxing music, squeezing a stress ball or chewing on some mints are great ways to engage the senses. When it comes to smell, you can keep things like roller balls in your desk drawer so they’re always on hand. The Aromatherapy Associate De-Stress Mind Roller Ball blends essential oils for an instant soothing effect. Similarly, you could try the Tisserand Aromatherapy Total De-Stress Massage & Body Oil which activates calming scents when warmed between the palms.
Ask for help
We know that asking for help may feel daunting, but expressing your concerns to your manager can help you take control of your workload and address your feelings of anxiousness – they’re human too and they’ll want to help you as much as possible! It’s also a great idea to create good relationships with colleagues. This can help you build up a support network so you’ve always got a listening ear during times of unease.
If you’re looking for additional support outside of work, you can take a look at our Mental Health Hub for further services and advice.
However, if you’re struggling with feelings of anxiousness, they’re impacting your daily life or you think you have anxiety, speak to your GP for advice and support. If you don’t wish to talk to your GP, you can also refer yourself to NHS talking therapies, like cognitive behavioural therapy (CBT). Alternatively, you can access the Boots Online Doctor Depression and Anxiety Treatment service*, if suitable for you.
Remember, if you experience feelings of anxiousness or anxiety in the workplace, be kind to yourself and always seek help if things become too much.
