If you’re a working individual, you’re probably familiar with the stress and anxiety that comes with having a job. It’s completely normal to feel stressed from time to time. But being overwhelmed at work on a regular basis might indicate that you’re experiencing work anxiety.
WHO estimates that globally, 12 billion working days are lost globally every year due to depression and anxiety, costing approximately US$ 1 trillion annually in lost productivity. While there is no official diagnosis for "work anxiety," many individuals experience anxiety that is significantly affected by their job. This type of anxiety often manifests in both physical and emotional signs.
Physically, individuals may find it difficult to fall asleep, feel jittery, or experience shaking and trembling. Other common symptoms include tiredness or fatigue, a sensation of having a lump in the throat, dry mouth, or a racing heart.
Social and emotional signs may include taking an unusually high amount of time off work, overreacting to job-related situations, and fixating on negative aspects of their job. Many people also struggle with concentration or meeting deadlines, often due to excessive or irrational worrying. These signs can significantly impact both work performance and overall well-being.
Various aspects of the work environment can contribute to work-related anxiety. These can be broadly divided into relationship factors and work factors.
Relationship factors include challenges like dealing with workplace bullying and discrimination, maintaining relationships with co-workers, and managing staff. Additionally, having a demanding boss can exacerbate feelings of anxiety in the workplace.
Work factors also play a significant role. Meeting tight deadlines, working long hours, and managing heavy workloads are common stressors. A lack of direction on tasks, limited control over the work environment, and receiving low rewards—such as insufficient pay or benefits—can further contribute to feelings of anxiety at work. These factors combined can create a stressful and overwhelming work experience for many employees.
The Wide-Ranging Effects of Work Anxiety
Work anxiety can significantly impact various aspects of both your professional and personal life. In the workplace, it often leads to reduced job performance and a decline in the quality of work. This anxiety may also result in increased conflict with co-workers and superiors, as well as issues with concentration, fatigue, and irritability. Many individuals turn down opportunities, such as public speaking or participating in meetings, due to intense fears, which in turn can lead to reduced job satisfaction and feelings of ineffectiveness. In some cases, anxiety may even contribute to job loss or fears of losing employment.
In personal life, work anxiety can affect relationships with friends and family, often leading to feelings of isolation and depression. It may escalate to clinical levels of anxiety and have a negative impact on physical health, including poor diet, lack of exercise, and disrupted sleep. These effects show how deeply work anxiety can infiltrate both professional and personal well-being.
Overcoming work anxiety is not as simple as willing it away, much like trying to force yourself to sleep during insomnia. It requires taking actionable steps to address the underlying causes. Here are a few strategies to help combat work anxiety and improve your overall well-being.
Inform Your Employer
Speaking to your employer about your anxiety can be daunting, but it can be an important first step in addressing the issue. While it may feel risky to be vulnerable, remember that there are laws in place to protect you from being dismissed for mental health reasons. With workplace burnout on the rise, many employers are now better equipped to handle such situations. By opening up, your management may be able to offer solutions, such as referring you to support programs or modifying your work conditions to better suit your needs.
Practice Coping Strategies
In addition to speaking with your employer, there are several coping techniques you can use to manage your anxiety:
Establish a wind-down routine: Make time for self-care a few times a week by disconnecting from screens, going outdoors, or engaging in hobbies you enjoy.
Connect with loved ones: Maintain social connections through fulfilling activities. In the office, have lunch breaks with colleagues. If working remotely, schedule regular video calls with friends or loved ones to stay socially engaged.
Reflect and practice gratitude: Take time to examine your work fears and distinguish between what’s real and what’s irrational. Keeping a gratitude journal can also help shift your perspective, highlighting the positive aspects of your work and life.
Make a Change
If nothing seems to provide relief, it may be time to consider whether the job itself is contributing to your anxiety. Constant, excessive anxiety could signal a deeper issue, such as a toxic work culture, overwhelming demands, or poor job fit. In such cases, you might need to make a change. Consider options like switching job positions, finding a healthier work environment, or changing careers altogether to find a role that aligns better with your needs and values.
