Anxiety Disorders at Work: When Your Job Is the Trigger

If you suffer from work-related anxiety, it can feel like you’re all alone — but actually, you have lots of company: Recent data show more than three-quarters of workers report feeling stressed-out or anxious at work. 

Worse, many companies underestimate the toll of workplace anxiety or don’t provide resources to handle it or even recognize it, leaving employees to deal with their feelings on their own.

Fortunately, you can take steps to manage workplace anxiety and prevent it from taking a toll on your livelihood and your life. In this post, Temika Heyward, PhD, FNP, CRNP, PMH, and the team at Conduit Behavioral Health offer some simple but powerful steps you can take to reduce anxiety and improve your mental and overall well-being.

Organize your time and your space

Keeping a clean and organized workspace has a bigger impact on your emotional well-being than you might expect. Organization and time management prevent you from feeling overwhelmed while keeping frustration and panic at bay. Use to-do lists and prioritize them, crossing off items as you complete them to underscore positive feelings of accomplishment and productivity.

Prepare and plan

If you have a major project coming up, get started as soon as possible, even if it simply means collecting data or making an outline or task list. Early preparation keeps you focused and on task, and it can also help you spot potential snags early on so you can address them before bigger problems develop.

Set boundaries

Be realistic with your time and energy resources. Know how much you can handle without overburdening yourself, and don’t take on assignments that exceed your time or energy limits. Know that it’s perfectly OK to speak to your manager and ask for additional resources if you need to.

Take breaks

If you start to feel overwhelmed or frustrated, or if you’re getting tired or need a breather, don’t be afraid to take a break. Take a short walk to clear your head, stand up and stretch, or practice deep breathing at your desk. Even a few moments of tranquility can do wonders for your stress level.

Stay busy 

Yes, it’s important to work in breaks when you’re feeling stressed or anxious, but remember: Working hard can help, too, by keeping your thoughts occupied. Keep a list of tasks on hand so you can switch gears if one task is causing you frustration. Staying busy can help ward off feelings of anxiety, and taking a break from a taxing task gives your brain a chance to reorganize and take on a fresh perspective, too.

Steer clear of the drama

Socializing with coworkers is a great way to de-stress, but depending on the situation, it can add to your anxiety, too. Seek out coworkers you can trust, and avoid gossip and drama that can increase the tension around you.

Optimize the rest of your life

Adopting a healthy lifestyle is one of the best ways to support yourself emotionally (and physically, too). Follow a healthy diet, work daily exercise into your routine, and be sure to get plenty of restful sleep every night. 

Seek professional help

Finally, if you have any anxiety disorder, it’s important to seek professional treatment as soon as possible. Therapy, medication, or a combination of the two can provide long-term relief from anxiety symptoms while helping you make the most of your work routine and the rest of your life, too.

Don’t suffer alone

Anxiety disorders are real, and they have real, physiological causes. Therapy can help, and the sooner you seek treatment, the faster you’ll feel better. To learn how we can help you manage your anxiety disorder and relieve your symptoms, request an appointment online or over the phone with Dr. Heyward and the team at Conduit Behavioral Health in Baltimore, Maryland, today.