Is the everyday grind with work becoming more of any issue than you realized? Are you now experiencing anxiety trying to get through the bulk of your day? Work is consistently found to be a significant source of stress for Americans (American Psychological Annual survey on Stress). In fact, the APA survey found that 64% of adults reported that “work is a significant source of stress.” Additionally, according to the American Institute of Stress, 40% of Americans report that their job is very or extremely stressful.
There are many reasons employees may experience stress and anxiety at work including:
- Poor working conditions.
- Job insecurity or lack of support.
- Heavy workloads and strict deadlines.
- Having high standards for work performance.
- Interpersonal relationships with co-workers or bosses, causing social anxiety. [link to social anxiety at work article]
- Conflicts with co-workers or bosses, that may be resulting in workplace bullying or harassment.
According to a survey done by The Harvard Business Review (HBR), stress has a negative impact on employee mental and physical well-being. As well, the results of the survey suggest that stress negatively affects job performance. Given that Americans who work full-time jobs, spend the majority of their waking hours at work, managing work stress has surfaced as a high priority among U.S. employees.
Below are recommendations regarding how to deal with stress and anxiety at work:
- Prioritize tasks: Determine what needs to be done first, second, third etc. Make a list.
- Create manageable steps: Break the task down into smaller, more achievable steps.
- Take short breaks: Step away from any type of screen and preferably away from your desk or work location. Take a walk, try meditation or practice deep breathing exercise.
- Communicate with colleagues: Discuss workloads and advocate for reasonable timelines for completed tasks.
- Reality check expectations: Determine what you can comfortably accomplish in a given period of time.
- Compassionate self talk: Notice the voice in your head and if it is judgemental or negative, reframe those thoughts to a more positive self perspective.
- Aim for work/life balance: Maintain boundaries regarding when it is work time and when it is time to do other things. Do something that brings you joy everyday.
- Seek support: This can include talking to someone that you trust and/or a mental health professional.
Manage or overcome work anxiety by talking with a professional
There is no shame in talking things through with a therapist or counselor. Therapists at Marwil & Associates are here to listen and help you through your work anxiety concerns.
YOU got this, and we are here to support you! Contact us using the form below.