Anxiety at Workplace? Everything You Need to Know from a Portland Therapist
Have you ever felt anxious while working? Perhaps you experience a racing heart, sweaty palms, difficulty concentrating, and mind racing with worst-case scenarios. You're not alone! According to the Anxiety and Depression Association of America, 56% of employees say stress and anxiety impact their workplace performance, and 51% said it affects their relationships with coworkers and peers. Another study published in the Journal of Clinical Psychology found that job-related stress is a serious issue, with 83% of US workers suffering from work-related stress. Workplace anxiety is common and can affect your work performance, relationships, and overall well-being. In this blog, we will explore what workplace anxiety is, its causes, how it manifests in the workplace, and most importantly, how to overcome it.
What is Workplace Anxiety?
Workplace anxiety refers to feelings of unease, nervousness, or fear when working. It is a type of anxiety that occurs in the context of work, whether through on-the-job stressors, pressures to meet deadlines or expectations, interpersonal conflict, or a culture of competition. It can often result in a range of physical, emotional, and behavioral responses that can have negative effects on being able to work effectively.
For instance, you might feel your heart pound at the thought of an upcoming project deadline, or you might constantly worry about your performance review. You might even experience a sense of unease when interacting with your boss or colleagues. All these are common examples of situations that can trigger anxiety at work and in your professional life.
A Word on Social Anxiety in the Workplace
Social anxiety at the workplace is a subset of workplace anxiety where you might feel an intense fear of social situations within your office. Imagine feeling your stomach churn each time you have to attend a staff meeting, or your palms sweat excessively when asked to present your ideas in front of your peers.
Movies like 'The Secret Life of Walter Mitty' portray characters who grapple with social anxiety at work, making it easier for you to relate to what you might be experiencing. This form of anxiety can significantly impact your ability to perform optimally at work and may even hinder your career progression. Moreover, it can affect your daily well-being, leading to symptoms like insomnia and irritability.
Several factors can increase the risk of experiencing social anxiety at work. It is often triggered by specific situations such as public speaking, being watched or observed while doing a task or even interacting with people in authority.
Individuals with a history of bullying or negative work experiences, such as discrimination or harassment, are at a higher risk of developing workplace social anxiety. Additionally, people with a predisposition to general anxiety, depression, or other mental health issues might find these conditions exacerbate their social anxiety in the workplace.
Certain personality traits, such as low self-esteem or an extreme fear of judgment, can be contributing factors. Importantly, an organization’s work culture plays a significant role. A highly competitive environment or a culture that does not foster open communication can create anxiety-inducing situations.
The causes of social anxiety at work can range from personal factors to environmental causes. Personal factors include a history of anxiety disorders, a tendency towards shyness, or a lack of social skills. Environmental causes can include working in a high-stress environment, feeling unsupported in your role, or having a difficult relationship with a manager or colleague.
Recognizing these risk factors and causes can be the first step toward addressing and managing social anxiety in the workplace. It's crucial to remember that social anxiety is a common issue and seeking professional help can significantly improve your quality of life at work.
What Does Anxiety in the Workplace Look Like?
Anxiety in the workplace can manifest in various ways, and it's essential to recognize the signs and symptoms to address it effectively. Anxiety can manifest in various ways in the workplace. These include mood swings, withdrawal, loss of motivation, commitment, and confidence, heightened emotional reactions, irritability, and difficulty focusing.
For example, if you notice that you're always worried, tense, or on guard while working, even when there isn't necessarily a reason to be, you may be experiencing anxiety. Perhaps you find it challenging to make decisions, prioritize your tasks, or collaborate with coworkers, leading to a decline in your work performance.
When anxiety takes root, it can trigger a cycle of apprehension and worry, affecting an employee's ability to focus, make decisions, and think critically—critical skills in most job roles. This leads to a decline in productivity and efficiency, which can exacerbate feelings of self-doubt and fear of underperformance.
Moreover, workplace anxiety often spills over into an individual's personal life, affecting their sleep patterns, eating habits, and interactions with family and friends.
For instance, imagine coming home after a long day filled with constant worry and restlessness at work. You're so preoccupied with tomorrow's presentation, you barely hear what your partner is saying at dinner. You're not truly present in the conversation, your mind is elsewhere, fixated on the 'what ifs' of the looming workday ahead. Or perhaps, you find yourself snapping at your friends during a weekend outing because a minor setback at work has left you on edge, disrupting the overall harmony of your personal relationships. These are all examples of how workplace anxiety doesn't simply clock out when you do. It follows you, creeping into the corners of your personal life, and if unaddressed, can lead to severe strain on both your mental well-being and interpersonal relationships. It can also lead to physical health issues such as headaches, muscle tension, and fatigue. In severe cases, unchecked anxiety can result in significant mental health issues like depression, panic disorders, and other anxiety disorders.
What Causes Workplace Anxiety?
Workplace anxiety can be attributed to a variety of factors, often interlinked, and may vary for different individuals. Research has identified certain common causes:
High Workloads and Overwhelming Pressure: Employees who work long hours, have excessive workloads, or face tight deadlines often experience high levels of stress and anxiety.
Job Insecurity: Uncertainty about job stability, especially in turbulent economic times, can be a significant source of anxiety.
Workplace Bullying or Harassment: Negative interactions with coworkers or superiors, such as bullying or harassment, can create an environment of fear and anxiety.
Poor Work-Life Balance: When work demands encroach on personal life, causing conflict or imbalance, it can lead to increased anxiety.
Lack of Autonomy: A lack of control over job duties, work environment, or schedule can cause feelings of helplessness and anxiety.
Performance Expectations: High expectations for performance and fear of failure can put employees under tremendous pressure, leading to anxiety.
Understanding the cause of your anxiety is the first step towards overcoming it. By identifying what triggers your anxiety, you can make changes to prevent it from worsening.
How to Get Over Workplace Anxiety?
Overcoming workplace anxiety often involves a combination of strategies, from personal coping mechanisms to organizational changes. Here are some evidence-backed methods:
Mindfulness and Stress Management Techniques: Research has shown that mindfulness techniques such as meditation, yoga, or deep-breathing exercises can reduce stress and anxiety (American Psychological Association, 2017). Consider incorporating these into your daily routine.
Practice Self-Care: Self-care is essential for reducing stress and anxiety. Develop a routine that includes getting enough sleep, regular exercise, eating a healthy diet, and hobbies that help you relax.
Cognitive Behavioral Therapy (CBT): According to the Anxiety and Depression Association of America, CBT is one of the most effective forms of therapy for managing workplace anxiety. It works by helping you identify and challenge negative thought patterns that trigger anxiety.
Manage Your Workload: If your job is driving your anxiety, it's time to take control and assess your workload. Ensure that you're using time management effectively and are meeting the expectations set for you. Be prepared to request support or raise concerns in a constructive way when necessary.
Physical Exercise: Regular exercise has been found to reduce symptoms of anxiety and improve mood (Mayo Clinic, 2019). Aim for at least 30 minutes of moderate exercise most days of the week.
Seek Support and or Professional Help: Talking to a trusted friend can help you manage your anxiety. They can offer you tools to cope with anxiety-provoking situations, help you see things from a different perspective, and offer validation and support as you work through your challenges. If anxiety persists or interferes with your daily life, consider seeking help from a mental health professional.
While these steps can be helpful, it's also important for workplaces to foster an environment that supports mental health. This can include providing mental health resources, ensuring reasonable workloads, and creating a culture of respect and understanding. Remember, it's okay to seek help and take steps to prioritize your mental well-being.
Spark Relational Counseling's Approach to Anxiety Treatment
At Spark Relational Counseling, we provide a supportive and safe environment for individuals experiencing workplace anxiety. Our experiential therapy offers practical skills development while also exploring the underlying needs behind anxiety to address the root cause. We take a holistic approach to anxiety treatment by addressing the physical symptoms, exploring helpful changes, and empowering people to foster a different relationship with anxiety.
Workplace anxiety is a common issue that can significantly impact one's professional life and daily wellbeing. It can also lead to feelings of isolation, missed opportunities, and career stagnation. However, it doesn't have to be that way. By recognizing the signs and causes of workplace anxiety, seeking support, practicing self-care, and implementing practical coping skills, individuals can overcome their anxiety and thrive in their work-life. Spark Relational Counseling's holistic approach to anxiety treatment offers individuals the opportunity to explore the root cause of their anxiety and develop the tools necessary to overcome the challenge effectively. Don't let workplace anxiety hold you back from achieving your potential, take charge, and reach out today.
If you're struggling with workplace anxiety, don't suffer in silence.
We offer individual counseling sessions that can help you address your anxiety effectively. Visit our website, book a free 15-minute consultation and take the first step towards feeling more at ease and less chaotic in your work-life.
We can work with you via online therapy in Washington, Oregon, or Illinois so that you can feel more in control in your life and stress. If you're ready to begin,
Four Steps to Start Treatment for Work Place Anxiety:
1) Request to Talk to a Therapist and learn more about your caring anxiety specialist therapist：
Fill out our brief contact form and one of our therapists will contact you within 24-48 hours ( except for holidays)
2) Talk to a Therapist and Schedule an online counseling session
One of our expert therapists will contact you by phone for a free 15-minute consultation to ensure we're a good fit. Then you'll be able to schedule an online counseling session.
3) Share with Us a Little more Background on Yourself.
We will send you a secure in-take link to give us some more background information on your situation to help your therapist understand you a bit more so that they can make your first session as effective and helpful as possible.
4) Have your First Online Counseling Session
Your first session will mostly be assessment in nature, but we do want you to have a good experience and to start learning some effective tools right away. Most people experience a sense of relief that they have taken the first steps toward a positive change and feel hopeful to have found a therapist who can help.
At Spark Relational Counseling, we offer a variety of mental health services to support you and your needs. We offer anxiety treatment at our Portland anxiety clinic. For individuals with immigrant parents and/or trans-racially adopted adults, we offer culturally sensitive individual counseling to help you address issues around identity and culture. For professional working women with concerns around dating, we offer Individual therapy for loneliness that helps you feel more confident in building a strong romantic relationship. Additionally, for those in a relationship. we specialize in couples and marriage counseling and premarital counseling as well. We also offer online therapy in Oregon, online therapy in Washington, and online therapy in Illinois. We are here to support you on your path to a more connected and fulfilling life.
