Does your Sunday night leave you dreading the week ahead? Is your snooze button on constant repeat? You might be experiencing work anxiety. It can push anyone to the edge.
More people are experiencing work anxiety than you imagined. 49% of employees in India experience work anxiety. That's a significant portion of us battling the same internal storm. Consider therapy for anxiety. It can offer powerful tools to keep you on track and feeling your best.
What is Anxiety and Workplace Anxiety?
When your fear of situations, persons, or an object isn't going away and you feel danger everywhere, that feeling prolongs so much that it disrupts your daily life. This is called anxiety.
When your anxiety revolves around work, you might be experiencing workplace anxiety. It affects people differently, manifesting through a wide range of symptoms.
The good news? Many help and resources are available that offer a different tool to manage your anxiety and reclaim control of your well-being.
Symptoms of Workplace Anxiety
Here are some signs you need to look out for:
- Feeling restless and tense the night before work.
- Struggling to sleep due to work worries.
- Rapid heart rate, cold sweats, and blurry vision when faced with work demands leave you constantly on edge.
- Fatigue throughout the workday, along with muscle tension and stomachaches, making even simple tasks feel overwhelming.
Causes for Workplace Anxiety
While workplace anxiety triggers vary from person to person, some common factors include:
- Challenging boss and toxic workplace environment
- Imposter syndrome: self-doubt and sense of being unqualified
- Lacking motivation to work
- Not having a good relationship with colleagues
- Facing an urgent project
- Highly competitive workplace and no overtime compensation
- Negligence to your well-being, health, and safety.
How Do I Cope Anxiety At Work?
- Anxiety loves to whisper worst-case scenarios in our ears. Challenge those thoughts! Are they realistic? Can you break down the situation into manageable steps? Navigating those thoughts will help in seeing the situation clearly.
- Feeling overwhelmed by tasks? Prioritise efficiently! Make to-do lists and schedule realistic deadlines. Being kind to yourself is just as important. Don't beat yourself up for missing the deadline.
- When anxiety strikes, take a moment for some deep breathing exercises. Try 4/4/4 techniques: Inhale slowly for 4 seconds, hold for 4 seconds and exhale for 4 seconds. Repeating this simple trick can do wonders to calm your mind and body.
- Talk to your trusted person. You might be surprised how many people understand your struggle. You shouldn’t struggle in silence.
- Self-care is your secret weapon! Make time for activities that bring you joy and peace, get enough sleep, and eat healthy foods. A balanced life is a powerful shield against anxiety.
- Taking a break from your work can calm and refresh you, so you can approach the rest of the day with a better attitude.
- Remember, there's no shame in seeking help – it's a sign of strength! Take control of your work life, and don't let anxiety dictate your success.
- If anxiety is significantly impacting your life, therapy for anxiety can be a game-changer. A therapist and other mental health professionals can equip you with tools and strategies to manage anxiety effectively.
Is There a Therapy for Anxiety?
Anxiety is a normal part of human functioning, but if you identify with the mentioned symptoms and seek a diagnosis, consult a healthcare provider. They will conduct a thorough medical history and examination. While no lab tests specifically diagnose anxiety disorders, tests may rule out physical causes. If no physical issues are found, a referral to a psychiatrist or psychologist may be made for specialized assessments and diagnosis.
Various forms of therapy for anxiety aid in overcoming and managing it. While anti-anxiety medications can provide momentary comfort, therapy offers a more holistic and long-term solution.
Therapies for Anxiety
Various psychotherapies are available for anxiety, tailored to individual needs post an initial assessment with a qualified professional. Among these, Cognitive Behavioral Therapy (CBT) and Exposure therapy stand out as highly effective.
Cognitive Behavioral Therapy (CBT)
CBT helps you identify negative thought patterns that fuel your anxiety. Imagine reframing a stressful situation – instead of thinking "I'm going to mess up this presentation," you learn to tell yourself "I'm prepared, and I can handle this." CBT equips you with tools like deep breathing to manage your anxiety in the moment.
Exposure Therapy
Another technique is exposure therapy. This involves gradually facing your work anxieties in a safe space with a therapist's guidance. Maybe you're worried about public speaking? Exposure therapy could involve practising a presentation in front of the therapist and building up to more realistic scenarios.
What Happens When You Leave Anxiety Untreated?
- Depression and anxiety often go hand in hand, with unhealthy coping mechanisms for anxiety contributing to the onset of depression.
- Persistent anxiety can lead to insomnia, as the constant fear and worry disrupt normal sleep patterns, creating a cycle of fatigue and reliance on medication.
- The cardiovascular system is also affected, as panic attacks trigger the continuous release of adrenaline, raising blood pressure and straining the heart, thereby increasing the risk of cardiovascular diseases.
- The inability to focus is a common consequence of heightened stress hormones, leading to poor concentration and cognitive decline.
- Anxiety can interfere with memory, giving rise to trust issues and paranoia.
- In an attempt to manage overwhelming worries, individuals may turn to substance abuse, using alcohol or cannabis as unhealthy coping mechanisms.
- This reliance on self-medication to address sleep disturbances exacerbates the overall situation.
- The collective impact of untreated anxiety on various aspects of life, including relationships, physical health, sleep, and concentration, may lead to suicidal thoughts, as these pervasive emotions are often intertwined with the development of such thoughts.
These are just some ways workplace anxiety can creep beyond the initial butterflies. If you're experiencing these symptoms consistently and they're impacting your daily life, it's important to seek help. Remember, there are ways to manage anxiety and find peace at work.
