Most people don’t come home from the job and tell everyone how much fun they had today. Usually, work comments focus on the unsatisfying, unpleasant, annoying, and just plain frustrating things that are part of the workplace.
Sometimes, all those negative comments are a symptom that those people are feeling anxiety. When those daily stresses occur, their brains start reacting as though they were life-or-death situations. Enduring another day of work requires so much energy and overcoming fears.
It’s what is known as workplace anxiety and it affects millions of people —quite possibly you. Workplace anxiety can significantly impact productivity, job satisfaction, and overall well-being. It has many causes, from heavy workloads and tight deadlines to interpersonal conflicts and job insecurity. It shows up in many ways. Might be trouble concentrating or a full-blown panic attack. Headaches that never seem to come on the weekend. Problems in the digestive tract. And sometimes just plain irritability.
Every job comes with some degree of stress, but being in a situation involving excessive anxiety can have significant impacts on your health and relationships. That’s why it’s wise to know how to manage and reduce workplace anxiety. Helpful strategies include:
Get physical. No, that doesn’t mean taking out your anger on a co-worker or a vending machine. The simple fact is that your mental health depends largely on your physical well-being. Healthy eating, good sleep habits, and regular exercise will reduce anxiety and keep you in a better mood.
Be realistic. Sometimes, anxieties result when we expect too much out of others or ourselves. If we’re given impossible tasks at work, we shouldn’t get angry with ourselves for falling short. Work with people as they are instead of who you wish they would become.
Communicate. It never fails to amaze us how many problems come down to simple, straightforward communication. There are ways to speak up that can motivate the actions we’re after. Communicating openly and assertively is one of the best ways to reduce anxiety.
Mindfulness. Taking a few minutes during the day to meditate, perform deep-breathing exercises, or focus on something other than work can reduce anxiety and clear the mind. Even better, those few minutes can improve productivity for hours.
Keep time. Using good time management can significantly reduce anxiety. Reasonable workloads, clear priorities, and realistic deadlines help everyone accomplish more and enjoy doing it.
No bullies. Workplace bullying and harassment contribute to anxiety. It’s important to create a safe and inclusive environment where employees can report incidents without fear of retaliation, and with policies to address and prevent such behavior.
Home, too. Maintaining a healthy work-life balance is critical in managing workplace anxiety. Using vacation days and taking regular breaks help employees balance their lives at work and home. Employer flexibility in work locations and hours can be a tremendous help.
Provide supports. Employers can offer resources such as employee assistance programs (EAPs), which provide confidential counseling and support services. Social events can strengthen relationships and create a sense of community. Care to Change works with employers to provide a variety of mental health services, and we’d be happy to discuss your company’s needs.
