Whether you’re facing tight deadlines, unclear expectations, or workplace dynamics, it’s easy to feel overwhelmed and anxious with work. The good news is that you can take steps to manage and even reduce these feelings. Today, let’s discuss some practical strategies to help you feel less stressed at work.
What is Work Anxiety?
Work anxiety is the stress that arises from job-related pressures, which can trigger anxiety disorders at work. Some symptoms can include the following:
- Excessive or irrational worrying
- Trouble falling asleep or staying asleep
- Tiredness or fatigue
- Shaking or trembling
- Dry mouth
- Sweating
- A pounding/racing heart
- Taking excessive time off work
- Overreacting to situations on the job
- Focusing too much on negative aspects of their job
- Struggling to concentrate or complete tasks by the deadline
Tips to Help
Identify your triggers
The first step in managing work anxiety is understanding what causes it. Consider keeping a journal or a note in your phone and identify situations that make you feel anxious. Is it meetings? Deadlines? Emails from a certain person? Knowing certain stressors can help you develop strategies to face these challenges in a more effective way.
Break tasks into smaller steps
Big projects can feel paralyzing. Instead of trying to tackle everything at once, break tasks into smaller, actionable steps. Completing even one small task can build momentum and give you a sense of accomplishment. Goblin Tools is an excellent resource and can help make this process easier.
Set clear priorities
Uncertainty can increase anxiety and stress. Therefore, create a daily plan so that you know what your day will look like. Use tools like to-do lists, calendars, or task managers to help organize your day. Prioritize what really needs to get done, and don’t be afraid to delegate lower-priority items when possible.
Communicate your needs
Communication is key. This can mean different things for different people, so it’s important to understand what you need to be successful. If you are unsure of expectations, ask for clarification. If you are feeling overwhelmed with a project, communicate your roadblocks and ask colleagues for advice, feedback, or a brainstorming session. If you prefer emails over phone calls, be sure to voice your preferences. When able, use those means of technology so that you are comfortable and able to communicate effectively.
Seek support
While there are expectations regarding your workload and what is to be accomplished, you also can rely on the expertise of your team when needed. Ask for help, and don’t be afraid to admit when you’re overwhelmed, or require additional support.
If the workplace you are in provides mental health resources and support, be sure to understand and utilize what is available to you. There is no shame in doing so, whether it be personally or professionally.
Establish work-life boundaries
One of the biggest sources of work anxiety is the feeling that you’re “always on.” Turn off notifications outside of work hours and protect your personal time like you would a meeting. Additionally, with the ease of technology, it’s important to disconnect! If your workday finishes at 5pm, and you continue to receive emails or messages into the evening, they can wait until the following day.
If work anxiety is chronic or interfering with daily functioning, consider reaching out to a medical professional for additional support and resources.
While stress is inevitable, it shouldn’t be debilitating. We hope these tips have helped, and that you are able to weave some of these strategies into your professional life to help relieve work anxiety.
