Introduction
Work triggers your anxiety. Deadlines, meetings, difficult coworkers. You struggle to cope. It affects your performance.
You can deal with anxiety at work.
In this guide, I'll share how.
Understanding Workplace Anxiety
What It Is
Anxiety specifically triggered by work situations.
Common Triggers
- Deadlines
- Meetings
- Public speaking
- Conflict
- Performance pressure
- New challenges
Signs
- Worry about work outside work
- Difficulty concentrating
- Procrastination
- Physical symptoms at work
Strategies
1. Identify Triggers
What specifically triggers your anxiety?
- Write down situations
- Notice patterns
- Prepare for triggers
2. Challenge Thoughts
Ask:
- "Is this 100% true?"
- "What's the evidence?"
- "What would I tell a friend?"
3. Prepare
- Arrive early
- Review materials
- Have backup plans
- Prepare for meetings
4. Take Breaks
- Step away briefly
- Go for a walk
- Do breathing exercises
- Use lunch break
5. Ground Yourself
When anxiety spikes:
- 5-4-3-2-1
- Feel feet on floor
- Hold something
6. Communicate
- Talk to manager
- Set boundaries
- Ask for help
- Negotiate deadlines
7. Use Techniques
- Breathing
- Progressive muscle relaxation
- Brief meditation
8. Prioritize
- Make to-do lists
- Focus on most important
- Don't overcommit
9. Build Relationships
- Connect with coworkers
- Ask for support
- Don't isolate
10. Take Care of Self
- Sleep
- Exercise
- Boundaries between work/home
Managing Specific Situations
Meetings
- Prepare
- Arrive early
- Have talking points
- Take notes
Deadlines
- Break into steps
- Start early
- Communicate delays
- Don't overcommit
Difficult Coworkers
- Stay professional
- Set boundaries
- Don't engage
- Get support
Public Speaking
- Prepare
- Practice
- Breathing exercises
- Remember: they can't see your thoughts
New Tasks
- Ask questions
- Take notes
- Go slowly
- Ask for help
When to Seek Help
Signs
- Constant worry about work
- Can't function
- Physical symptoms
- Using substances to cope
Professional Help
- Therapy
- Medication
- Both
Workplace Accommodations
You Have Rights
- Request accommodations
- FMLA for severe anxiety
- Disability protections
Common Accommodations
- Flexible schedule
- Quiet workspace
- Break adjustments
- Modified duties
Conclusion
Work anxiety is common but manageable. Identify triggers. Challenge thoughts. Take care of yourself. Get professional help if needed.
Want more help? Paula is a free mental health app with workplace anxiety tools. Download it today.
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Related Reading
- How to Deal With Anxiety - Complete Guide
- What Is Anxiety? - Complete Guide
- How to Deal with Social Anxiety
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