Waking up in the morning and thinking about going to work makes you anxious? Do you get nervous thinking about your workplace? Well, getting nervous on some days is a common phenomenon and happens to each one of us. But, if this happens regularly, then you are suffering from workplace anxiety. According to the Anxiety & Depression Association of America, one in five adults in America suffers from workplace anxiety that means nearly 20% of the American adult population suffers from the same.
If you are the one who falls under this bracket, then this journal is for you.
What causes workplace Anxiety?
In today’s fast-paced society, companies have to compete to sustain themselves in this marketplace. Most companies assign targets to their employees. You must achieve them to sustain in the company. Your manager tries to get the maximum output of your potential. This situation also leads to stress and anxiety. Regularly, you need to compete with your colleagues and try to be the best among them. This condition leads to anxiety and depression in many.
Symptoms of Workplace Anxiety
Workplace anxiety can happen to anyone. You may or may not know whether the condition is dwelling in you or not. To know that, you need to identify the symptoms. Let us see what are the symptoms of workplace anxiety:-
- Worrying about what will happen in the workplace today while waking up.
- Facing difficulty in sleeping and difficulty in waking up.
- Feeling lost in the office.
- Remaining aloof from friends and family, or becoming less social.
- Feeling irritated all the time.
- Crying in solitaire.
- Overreacting as well as underreacting in certain instances.
- Losing interest in the workplace.
- Lack of self-esteem and self-confidence.
If you are facing any of the symptoms, then you may be facing work-related anxiety issues.
Results of workplace Anxiety
Anxiety in the workplace not just affects your work life but also affects your personal life. You might have noticed that you constantly overreact to your partner, parents, or kids at home. Here are some of the outcomes of workplace anxiety-
- Feeling lost in the office.
- Drop-in performance level.
- Frequent absenteeism from the workplace due to health issues.
- Health-related issues like nervousness, sweating, and upset stomach occur regularly.
- It can lead to panic attacks if not treated early.
- Cutting off the social circle.
- A lower level of your self-confidence level.
- Can lead you into frustration.
How to avoid Workplace Anxiety?
Workplace anxiety is a serious concern. Once we identify the cause, we need to find out ways to eradicate it. If it is not taken care of, then it could lead to serious health issues. It also impacts our social and moral beings. It is perfectly alright to experience some anxiety before a big presentation, but persistent feelings of anxiety on regular days are a symptom of anxiety-related issues.
Identify the cause- First of all, one needs to identify what is the reason that is causing your anxiety. Is it dealing with your boss, or manager, or coworker, or the project? What is the one factor that occupies most of your thought? After you identify it, then try to resolve it. If it is with your boss, have a conversation with him. In the case of your coworker, then either try to resolve the conflict or try to avoid them. If it is with the project, try to do more research about it and deliver your best.
Become more organized- One of the main reasons for workplace stress and anxiety is lack of preparation. Try to be organized in your work. Keep a diary and jot all the To-Do-List in it. Mark all your deadlines in the calendar so that you know when to achieve the targets. Once you have written all the tasks assigned, now try to complete your goal according to that. Once you start practicing the habit of maintaining a work diary, you can feel the change by yourself.
Healthy lifestyle- Altering your work level curriculum is not sufficient if you are not practicing a healthy lifestyle. Monitor your sleeping pattern as well as your food pattern. Practice a habit of going to bed early and wake up early. Reduce intake of salt, sugar, and junk in your diet. Avoid alcohol and tobacco smoking. Indulge in 30 minutes of workout each day. Try to practice the art of meditation. Give yourself a short break which you deserve once in a while. Try to meet your friends and family and spend quality time with them. These changes will improve your lifestyle pattern and will reduce the level of stress and anxiety in your day-to-day life.
Avoid caffeine- Intake of too much caffeine can raise the concern of anxiety symptoms in the body. No doubt it boosts the energy level, but your morning cup of hot coffee also aggravates heart rates and tremors in the hand. Try to sip lukewarm water and replace it with your coffee. Also, carry a bottle of detox drink into your workplace. Sip that whenever you take a break. It is hard to get over the caffeine addiction, but it is not impossible. Within a few days, you will adapt to the new taste. To know more about the type of detox drink, click here.
Talk to your HR- If you face problems in achieving the deadline goals, or have difficulty in interpreting the project, then have a conversation with your HR or your manager. Discuss the issues which you are facing and any obstacle that is restraining you from achieving the goal. You can ask your manager for suggestions and try to implement the same.
Set realistic deadlines- Always set realistic deadlines for the completion of your project. Don’t try to push yourself too hard to achieve unrealistic goals. Be very clear on what you can achieve and in how much time. Never occupy all your time for work. You must allocate some time for your well-being yourself.
Establish trust with coworkers- Connect with your colleagues and establish a friendly relation with some if not all. If you have a friend in the office, you can speak your heart out to him/her. Having friends in the workplace will make you part of the happy lunch/tea break gossip, this can boost your mood and make you feel happy about going to the workplace.
Stay away from toxic people- In every workplace, there are certain people with whom you cannot gel up. It is not mandatory to maintain friendships with each person. But, in the workplace, you can’t avoid a few people. So the best way is to maintain a professional relationship with people with whom you cannot gel. You don’t need to be a part of all the negative gossip among the staff
Deep breath before meetings- If you are anxious before a presentation, then first try to be well versed with your part. Take time to prepare for the same. Once you are about to deliver the presentation, take a few deep breaths and relax your body and mind.
Live Life- After applying all these steps if still you are feeling the same then it’s high time to think about other career options. You can think about switching for a job change or try some other field in which you are good at. Remember, you earn to live, not live to earn. Nothing is more crucial than your mental peace and health. Try to spend time on things which make you happy.
Love & Pamper yourself- You need to take out time for yourself. Once a week, plan an outing. Also, you may go on a weekend getaway once a month. Spend time in the salon and give time for self-grooming. Pursue a hobby that might interest you. These things will uplift your mood and will increase your productivity.
Take expert advice- Last but not least, you may visit a consultant. Sometimes, consulting an expert may resolve your problem and bring you back to your regular life. Always consult a reputed practitioner for any anxiety-related issues.
Takeaways-
Anxiety and depression have become a matter of concern, not only in America but in the rest of the world. Work-related stress is increasing these days. But, if you think you are also suffering from the same, then get it treated then and there. With time anxiety issues can become more grave. It can also affect your physical health, especially heart-related ailments.
You can always opt for an expert opinion. Also, you must speak about this issue with your loved ones.