Coping with Anxiety in the Workplace
/In relation to problems you may experience in your career, coping with anxiety can frequently come up.
It is very difficult to cope with anxiety: worry about the future is characterised by feeling undefined, overwhelming and out of our control.
I would suggest that the best strategy to pull anxiety back is to turn those characteristics around:
· by defining it
· by putting it in perspective
· by clarifying what elements of your stress are within your control.
This post focuses on the elements of your stress within the workplace that are within your control. A job change may not necessarily solve this problem for you. It can help to stop and think more closely about what you are experiencing in the now. You are learning how to cope with stress.
What are the Problems Within the Workplace
The first step is to make sure you are very clear on where the problems lie. Identify the sources of stress and whether you can develop a response to them. For example, it may be that you are unclear about who you report to and what is expected of you. Perhaps nobody is developing your skills. Or there may be elements of your work that you find especially challenging, and these may flood your thoughts but actually represent only a small portion of your work. Perhaps stress is a pattern that has followed you from job to job, indicating that the core changes you want to make are in how you respond to work stress in general. Perfectionism can also be a source of stress and may require a response where you adjust your personal expectations or your kindness to yourself when you experience a setback. It’s important to be clear on what you are experiencing before you can decide how best to respond.
If you are trying to articulate what is wrong, this graphic may be helpful. These are ingredients for happiness and well-being. Where work is meeting none or few of these needs, it can be considered a source of stress.
Ingredients for Happiness and Well-Being. Source: Dr. Patricia Daly, University of Limerick, 2019
Are any External Factors Impacting on your Performance and Happiness
If one aspect of life is causing you distress and it begins to impact on other parts of your life, it inhibits your ability to act purposefully and protect yourself from burnout. It may be helpful to mention to someone at work (that you trust) that you are experiencing difficulties outside work. Each company culture is different, and someone who understands your work context could be a helpful ally in figuring out what would be the next step in order to cope with work tasks alongside this external stress. You may need nothing more formal than an occasional check-in by your colleague, or you may decide that it would relieve your stress to be open about difficulties you are experiencing outside work to a manager or to HR. Generally it is best to try to put strategies in place that can keep home stress and work stress separate.
Relaxation is a Skill
If we can turn on relaxation, then we can turn off tension. Regulation of anxiety through relaxation is a skill that can be learned through practice. While implementing change, take time for yourself and self-care strategies that meet your needs, such as alone time, exercise you enjoy, phone-free evenings, early nights or meaningful connections with others. Develop skills that you enjoy outside of work. Consider mindful practices that keep you in the moment, such as writing in a daily journal or sitting quietly while drinking a hot drink. When you are working, pace yourself and plan breaks (or rewards) after periods of intense work.
Keep the Consultation Going
Not knowing when or how to say ‘help’ can lead to escalating anxiety. If you do not have clear communication with your boss and this causes you stress, try to establish a regular slot or structure to communicate better. Explore whether you can prioritise some tasks while delegating or postponing others. There may be skills or training that would interest you and increase your enjoyment of work. Generally a communication breakdown is bridged when people have a better understanding of each other’s needs and experiences. Make sure your employer understands your needs and keep the consultation going by communicating with your employer and colleagues on a regular basis.
Who Can You Talk To
A friendly chat with someone you trust is a vital support to stress in the workplace. Reach out to someone who knows you well and who can provide an external point of view. This may be a family member, a friend, a colleague or a person you studied alongside. Consider the value of a professional support service such as a counsellor, who can help you towards insight, self-acceptance and who can support you if you decide to no longer engage in behaviours that create stress for you in the workplace. Sometimes, validation from someone who cares about us is all we need to cope.
Don’t Overdo It
When managing anxiety in the workplace, small changes can make a big difference. Small changes, implemented thoughtfully, can change your life. Once you have a clear idea of what is causing you stress, try setting a reasonable response to it. In the long run, little and often may the best strategy to change.
