In this current climate, emotions and mental health are at an all-time low across the general population. With so much going on in our everyday lives, from lockdown to not being able to see friends and family, it is understandable that we are all feeling quite low at the moment. However, the workplace, once seen by some as a way to escape from the stresses of everyday life and immerse yourself in tasks, is experiencing an all-time high of people feeling anxious in their jobs. Workplace anxiety can affect people’s mental health and productivity in the workplace which can lead to feelings of worthlessness as well as contempt for your job. It is therefore more important than ever, to recognise workplace anxiety in yourself and what you can do to help it. 

What does it look like?

Anxiety in the workplace can present in many different ways. Physically, if you’re excessively crying over your job or workload, excessively sweating, suffering from a racing heart or butterflies in the stomach, you could have workplace anxiety. 

Mentally, it could show itself as excessive worrying about work outside of work hours, trouble sleeping (and feeling tired throughout the day), losing interest in a job that previously excited and interested you or feeling irritable and miserable. It’s normal to have stress at work, but when it starts to transform you and take over your life, it is time to address it and figure out why you have workplace anxiety. This can, in severe cases, impact your overall mental health which is why it is paramount that you seek help when it feels like too much. 

Why am I experiencing it?

There are a variety of reasons you could be experiencing workplace anxiety; usually it is a combination of factors. External influences, such as lockdown and the current climate could exacerbate symptoms. Feeling unfulfilled and not listened to in the workplace can lead to feelings of low self-esteem and despair. Furthermore, the people you deal with can have a direct impact on your mental health. Whether it’s abusive customers in the retail and hospitality sector or difficult colleagues, it can be nearly impossible to not absorb the negative atmosphere these people tend to create. And, having experienced a lot of this myself in the past, I completely understand that the ‘Sticks and Stones’ phrase is utter nonsense and words can, not only hurt and offend, but also cause lasting mental health damage. 

High stress in the workplace, whether it's caused by unattainable goals and targets, unhealthy expectations or an excessive workload, can all lead to feelings of helplessness. Furthermore, in this current economic climate, job security can compound these negative feelings. 

What can I do to manage it? 

There are some ongoing measures you can take to be able to minimise the effect workplace anxiety will have on you, from making sure you’re enjoying a good diet and regular meals to trying to exercise as much as your schedule and ability allows. Even simple steps like walking some of your bus route can help bust stress and promote mindfulness. 

Mindfulness is a proven way to deal with stress and anxiety and help people cope with the effects of mental health issues. It is a way of feeling calmer and more present in your life and little steps like focusing on your breathing or trying to live in the moment can really positively impact your feelings and attitude towards potentially anxiety-inducing situations (including work). 

Making sure your sleep is uninterrupted and optimised to provide you with the best start to the day is an essential in combating anxiety. Switch off devices an hour before sleep and turn bedtime into a luxury ritual. Get some sleep-orientated tea bags or a pillow spray and enjoy making this time about treating yourself, daily. When going to bed, I find visualisation helps me most in forgetting the stress and anxiety caused by the day; either by imagining myself as successful as possible in my career and life or locking up all my worries and doubts in a box and kicking it into tomorrow.

With the workplace itself, let your manager or a trusted colleague know how you are feeling. That way, having someone you can vent to is a great way to de-stress (and also gain someone else’s perspective) and having someone to watch out for you will ensure if anything potentially triggering comes up, you’ll have a support network right there to help. Focusing on the facts only and not your anxiety or negative opinions on yourself can help you gain clarity over situations you find yourself feeling anxious in.

Furthermore, considering some of the biggest triggers of workplace anxiety include impossible deadlines, micromanagement and being overworked, it is important to set boundaries for yourself. Turn off your work emails or apps on your phone when you leave the workplace, do not answer out of hours calls (a good tip I find helpful is to agree with your manager on a specific word or code for an absolute emergency if you feel you would be comfortable doing so).

Consider potentially reflecting on your behaviour; do you do everything you can to help yourself? Or do you maybe engage in negative gossiping or rumour spreading? There’s nothing potentially wrong with this, but when suffering from workplace anxiety it can increase worrying and self-doubt. Do you hide from your boss out of fear of dismissal or critique? Why not speak up when you feel uneasy to your manager. Work out a plan together to work through it, such as weekly, informal chats to discuss how you’re feeling and gain clarity over any rumours you may have heard. Your boss should be very invested in your mental health because it affects your productivity too. 

And, if you’re still feeling despondent about the thought of going into work, it may be time to ask someone professional for help. The NHS and mental health charity Mind have excellent resources and professionals to help deal with the anxiety you’re going through and can help remind you that you’re not alone, and you will get through it. 

Its normal to feel stressed by your work on occasion (we all want to excel) but when it’s something more and it’s affecting your day to day life, it’s important to recognise that the anxiety your feeling isn’t a defect or a sign you’re weak, it’s a coping mechanism for a toxic environment we sometimes find ourselves in. You can take little steps yourself every day to help minimise the effects yourself, and also reach out to other people who have been trained to support, either through the NHS, Mind or your line manager. You are not alone in suffering from workplace anxiety.

About the Author:

Ciara Loane is a London based writer, content creator and stylist. Her written work seeks to explore the impact of life on young people from mental health issues (which she herself has suffered from since early teens) to the increasing pressures of social media. She also focuses on fashion, interiors and lifestyle, with a love of pretty things. 

Find Ciara on her blog, Ciara is a Loane or on her Instagram.

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