Workplace Anxiety: How To Manage Anxiety At Work

Workplace anxiety is a prevalent issue affecting countless individuals worldwide. It's form of anxiety distinct from generalized anxiety, often triggered by various factors within the work environment. This post will delve into the details of workplace anxiety, providing insights into its causes, symptoms, and most importantly, strategies to manage and overcome it.

Understanding Workplace Anxiety

Workplace anxiety is a specific form of anxiety that primarily manifests within the work environment. It is characterized by:

  • Feeling relaxed or less anxious during days off, but tense when considering work-related matters.
  • Difficulty interacting with colleagues due to a competitive atmosphere, but no such issues outside of work.
  • Feeling physically unwell when thinking about work or receiving work-related communications.
  • Difficulty concentrating on work tasks, and avoiding meetings, new projects, or work events.
  • Lack of motivation and a dread of the upcoming work week.

Workplace anxiety can also manifest physically, leading to symptoms like intense sweating, stomach pain, nausea, and tension in the body.

Causes of Workplace Anxiety

Workplace anxiety can arise from numerous factors, varying from person to person. Common triggers include:

  • Exhausting and demanding projects or tasks.
  • Impostor syndrome and self-doubt.
  • Difficult relationships with colleagues or superiors.
  • Low job satisfaction and poor economic recognition.
  • Highly competitive work environments and unrealistic expectations.
  • Lack of attention to employee well-being and staff shortages.

In some cases, underlying factors such as past traumatic experiences may contribute to workplace anxiety.

Strategies to Manage Workplace Anxiety

Identifying Triggers

Image of a piece of paper with "Know your triggers" written on it, next to a red pen on a green background

The first step in managing workplace anxiety is identifying the triggers. Keeping a stress diary can be an effective way to track moments of anxiety and tension throughout the day, making it easier to pinpoint the elements that set off the anxiety.


Image of a woman smiling with closed eyes, wearing a peach sweater, indoors by a window

Workplace anxiety can often lead to feelings of guilt and self-blame. It's crucial to be patient and understanding with oneself during these times. Acknowledging one's struggles without self-judgment can be a significant step towards managing anxiety. In short, be kind to yourself.

Taking Breaks

Image of a relaxed businessman reclining in his office chair

Regular short breaks during the workday can help alleviate stress and anxiety. Simple breathing exercises, such as inhaling for a count of four, holding the breath for four seconds, and then exhaling for a count of four, can be particularly beneficial. Another good alternative is going out for a walk during your break.

Creating a Comfortable Environment

Image of a modern office workspace with multiple computer screens and plants

Personalizing the workspace can provide comfort during stressful situations. This could involve hanging personal photos or adding plants. If personalization isn't possible, carrying anti-stress toys or diffusing calming essential oils can be helpful alternatives.

Additional Tips to Reduce Workplace Anxiety

  • Maintain a consistent work schedule.
  • Dedicate time each week to activities that bring joy.
  • Engage in physical activity before or after work to boost mood-enhancing hormones.
  • Break down challenging projects into smaller, manageable tasks.

Remember, it's perfectly normal to experience anxiety at work, but it doesn't have to control your life. With the right strategies, you can manage workplace anxiety and create a healthier, more enjoyable work environment.

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The Wellyme Team

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