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.

Self-Care: Simple Tools that Can Work

I’d like to talk about self-care.  It’s important because if we look after how we physically and emotionally feel, our cognition will also function better and we will be able to think more clearly and make more reasoned decisions.    Self-care is in many ways the core of all good decision making. 

I am going to write today about a number of tools that I have found effective in diagnosing stresses and improving our relationship with ourselves.

Voice the Difficulties

The first step to change is to name the difficulties.  If you write out a typical day hour by hour, you can note where your stress triggers are.  Do they happen during the working day, during the transition from work to home life, during idle hours when dissatisfaction seeps in?

Manage the Manageables

Then draw a large container image. You can see the container as a membrane between yourself and the world. 

I draw three sides of a rectangle that’s open at the top.  Everything you write inside the jar are things you can control.  Everything that is stressing you but that is outside your control goes in the white space outside the jar.

The Container helps you to visualise the membrane between you and circumstances beyond your control

The container helps you to appreciate that there are limits to what is within your control and to visualise what life would be like if you focused your energies on managing the manageables.

The Incredible 5 Point Scale

The Incredible 5 Point Scale is actually a sensory tool developed to help children to emotionally regulate by becoming more aware of the stages and levels of their emotions.  However like many sensory tools, it works well for almost everyone.

To develop your own self-care scale, draw a table.  4 columns, 5 rows :

Example of an Incredible 5 Point Scale Table. Make your own!

And start to fill it in, relating your emotional state of mind to what you do when you are unaware and what you could do instead to move yourself down through the scale to a calmer state.

Reflect on What’s Changed

When developing new coping strategies for yourself, reflect on what you have learned about yourself that you didn’t always know.   Many of us have experienced transformative change during the pandemic and drawn on resources we didn’t know we had.  What’s changed for you?  What new information have you learned about yourself?  Did you discover new coping strategies or new joys in your life?

Make a list for yourself that you can draw on: Things that help you cope.  Be as specific as you can be. Is there a certain TV show, a certain moment in the day or a view you really enjoy? Name it!

Early Warning Signs

What are the warning signs for you when the self-care is slipping?   Are they likely to trigger you into feeling worse?  Make a note of them so that you can recognise when they’re happening. These may be the things that will move you up the 5 Point Scale instead of down

Maintain your Supports

Now that you have named what works for you , keep it in your mind by writing your list of coping strategies somewhere you will find it, like at the back of a work diary.

I like to write it in a gentle way.

I Can Try:

• Keeping a little structure on the week; Getting exercise; Only scheduling two things a day; Sitting in my garden; Drinking water with ice; Making time for play.

Start changing your life by changing your self-care and see if it helps you to identify your stress triggers and make clearer decisions.