What does anxiety at work look like?
First of all, what is anxiety?
Anxiety is a feeling of unease that can leave you feeling fearful and worried about what may happen.
We all will experience some form of anxiety in our lifetime.
For some, this may be moderate or severe.
If you would like to know more about anxiety, and more specifically, how to cope with it, make sure you check out the posts below.
What You Need To Know About Anxiety
7 Effective Ways To Cope With Anxiety
Regarding how I experience anxiety, I tend to sweat when talking, start to stutter, and my stomach churns. Sometimes, it’s to the point where I can hardly eat.
For example, recently, I started a new job (YAY), which I will talk more about in upcoming posts.
Although I tend to have a big appetite, I struggle to eat my breakfast before leaving. I am just too anxious!
Aside from that, as soon as I woke up in the morning, I had to go to the bathroom. I literally had to rush and get there before I crap my pants (TMI, I do apologise). And then before I leave home, I have to go again!
I believe that its my response to anxiety. Weird but it is what it is!
How does anxiety translate in the workplace?
Being anxious can have a detrimental impact on our mental health.
According to the HSE, nearly 1 million employees suffer from work-related stress from 2001/02 to 2019/20.
Isn’t that crazy?
There are many things that can create anxiety at work:
Deadlines:
Having more work than you think you can manage along with strict deadlines can create a lot of stress.
Having unsupportive bosses:
Having a boss that is not as helpful, kind and welcoming as you have hopped for can create more anxiety. Why?
Because you may feel that you cant talk to your manager about the issues you may be facing.
When I was working as a pharmacy assistant, my boss wasn’t the most approachable person.
Before working there, I already had preconceived notions about her as I know of people who interacted with her and let’s say that they didn’t have a pleasant experience.
Unpredictable things
When I was doing a night shift, working at a residential care home, the police came knocking!
I was scared and myself, as all the residents were sleeping (and you are a lone worker during the night shift). There was an incident in the surrounding area, and the police were checking that all the residents were accounted for.
Obviously I was caught off guard but I was professional. I was shaking the whole night!
My hands were trembling a while after the police left. I had about 6 more hours until the day staff arrived.
Although I was scared, I survived the night, and I am sharing with you guys tips on managing anxiety whilst at work.
Tips to manage anxiety whilst at work
Practice Mindfulness
What is mindfulness?
Mindfulness is the practice of paying attention to our thoughts in a non-judgemental way. Being present is the key and being aware of your being, thoughts, feelings and sensations.
Practicing mindfulness is cost and time effective.
The benefits of mindfulness include:
- Relieve stress
- Lower blood pressure
- REDUCES ANXIETY, WOO!
Over the last few years, I have incorporated mindfulness in my everyday routine.
I meditate first thing in the morning as part of my morning routine.
If you would like to know more about how I incorporate mindfulness and self-care, check out my YouTube video below.
If you have a busy schedule, perhaps utilise your break and/or lunch time to practice mindfulness.
One example,
Focus on your breathing.
When I was in counselling, I learnt the 7/11 technique.
Inhale for 7 seconds and exhale for 11 seconds.
It only takes a couple of minutes!
Another technique that I learnt in cognitive behavioural therapy (CBT) was the present moment technique.
Look for 5 red objects in your surrounding environment. Just doing that takes your thoughts from focusing on other things to focus only on what you can see.
Click here for more information about my experience of CBT.
Ask for help
This one may be difficult depending on the help available to you in your workplace.
In each workplace, there should be access to talking to HR or someone that focuses on the mental wellbeing of employees.
It takes a lot of courage but if you feel that work is too much on top of the anxiety that you may be experiencing, speak out.
One thing that I wished I did was speak up to my boss about my mental health.
Whilst I was working at the residential care home, I was overwhelmed at times.
One week I worked 50+ hours (I was contracted to work 30 hours), I was not sleeping well, as I was anxious about working night shifts.
Although I didnt feel comfortable in all my previous job roles. I started to create boundaries for myself and I know when I needed to take a step back.
Boundaries are in place to create boundaries to protect your wellbeing.
Read more on How To Set Firm Boundaries.
Avoid the gossip
Gossip in the workplace is one that many people struggle with.
Sometimes, if the work itself is boring and uninspiring, the workplace is gossip is what keeps the buzz going and it excites people.
During a couple of my job roles, there was always work gossip. I tried my best to ignore it!
I don’t like being involved in drama. It doesnt serve me in anyway.
In one particular job, I observed that people love gossip (and spreading it).
I tend to have only surface level conversations and I tend to keep super personal stuff to myself.
That way, people would not be able to spread your drama or information that you don’t want the world to know.
Set rewards for yourself (to have after your deadlines)
Once you have completed your work and have met your deadlines accordingly, you deserve a reward!
Having a reward to look forward to can keep you going and keeps you motivated.
During these times, we have to be careful and be as safe as we can but we can still set a reward for yourself.
Rewards can be ordering food for yourself.
If you want an inexpensive reward, you can have a self-care day.
In addition, self-care should be a part of your daily routine.
Need help deciding what ways to incorporate self-care and rewards to boost your mood? Make sure you check 30 Inexpensive Self-Care Ideas.
Be organized
Having an overwhelming workload can take a toll on your mental health.
Being organized helps you to stay productive and work efficiently. If you need help to be organised,
check out: How to Manage Your Time Like A Boss.
Perhaps it may be worth making a personal to do list as well as a work one.
Prioritize your workload; focus on the biggest and most important tasks first, make sure your aware of your deadlines and make sure you include breaks.
Having breaks helps you to destress and it also helps you to work SMARTER. Working many hours without a break will have an impact on the quality of your work.
Take away
Please do keep in mind that a level of anxiety is completely normal. In environments such as the workplace, we can not escape it unfortunately.
Take each day as it comes, get help if you need to, speak up and be kind to yourself…always.
Thank you for reading.
Take care and stay safe.
XO
Love these tips!!
Thank you for reading!
When I was working a part time job at a local museum I had really bad anxiety and unsupported manger and co works who made fun of me due to my anxiety it was really hard. I ended up having to quote do to the hard job and the horrible customers who came in. These tips are truly awesome and wish I used these tips and learn how to better handle my anxiety. Now my anxiety is so much better. These are great tips you have shared.
I am so sorry to hear about your experience. That is not helpful at all! I am glad to hear that you are learning to cope with anxiety. It takes time, but you can do it. Thanks for sharing.
Anxiety in the work place, in my opinion, has gotten worse for many people because of working remote and away from their peers and leaders. Much is missed in the efforts made when people are separated. This was a great article!
This is soo true. Not having in-person contact may make people more anxious when they have to eventually go back to the office etc. Thanks for reading.