15 May Dealing with Stress in the Workplace: Why Am I Feeling Anxious and Unable to Stop Thinking About Work??

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How to deal with stress in the workplace?

We all feel stress and anxiety in our daily lives, so it is totally normal to feel anxious about your job from time to time. Given our jobs play a significant part in our lives, it’s normal to feel anxious when workplace pressures are especially high or if you’re starting a new job. Feeling anxious and unable to stop thinking about work could be due to various reasons, such as high stress levels, workload, deadlines, or a fear of failure. Let’s explore how dealing with stress in the workplace is possible, but first, we need to unpack and explore the common triggers of anxiety within the context of work:

Common Symptoms of Anxiety:

• A persistent sense of worry, apprehension, dread or hopelessness
• Feeling trapped and unable to find a ‘way out’
• Feeling fearful, paranoid and tense
• Anger and impatience
• Difficulty concentrating
• Panic attacks
• Muscle tension
• Fatigue

Top 4 Triggers of Workplace Anxiety:

#1. High Stress Levels:

When you’re under a lot of stress, whether it’s from work or other aspects of life, it can trigger feelings of anxiety. Stress can be caused by a variety of factors, including workload, tight deadlines, interpersonal conflicts, or even personal issues outside of work.

#2. Workload:

If you have a heavy workload or feel overwhelmed by the amount of work you have to do, it can lead to anxiety. Feeling like you have too much to handle can make it difficult to relax and stop thinking about work, even when you’re not on the clock.

#3. Tight Deadlines:

Tight deadlines can create a sense of urgency and pressure, causing you to constantly worry about meeting them. This can contribute to feelings of anxiety and make it hard to disengage from work thoughts.

#4. Fear of Failure:

The fear of not meeting expectations or failing to perform well at work can be a significant source of anxiety. This fear can stem from a desire to succeed, perfectionism, or past experiences of criticism or negative feedback.

The Impact of Dealing with Anxiety and Stress in the Workplace:

If you are dealing with stress and anxiety in the workplace you would likely experience the above symptoms. Symptoms of anxiety might result in an inability for you to do your job, as you’re unable to concentrate or feel motivated to do the tasks that you’ve been given. The higher our distress levels are sitting at any given time, the lower our ability to focus, problem-solve, and get tasks done. Over time, dealing with stress in the workplace might lead to your performance dropping, a breakdown in your working relationships, spending your weekends trying to get ahead of projects which maintains the problem, or in certain instances cycling through patterns of burnout and spending increased time on sick leave.

8 Tips for Managing Stress & Anxiety in the Workplace:

#1. Take regular breaks and set boundaries:

As stress levels rise, our body releases cortisol, a hormone associated with the body’s stress response. This physiological reaction heightens our senses and prepares us for potential threats. To counteract the effects of cortisol and reduce stress, it’s crucial to signal to our brain that we are safe. Taking regular short breaks from work can help achieve this by allowing our body to relax and cortisol levels to decrease. During these breaks, activities such as stepping outside into nature, practising deep breathing exercises, or engaging in mindfulness techniques can further help calm the mind and lower cortisol levels, promoting a sense of relaxation and well-being.

#2. Engage in stress-relieving activities:

It’s crucial to integrate stress-relieving activities into your daily routine, even within the confines of your workday. This could involve incorporating exercises like meditation, listening to music, or indulging in hobbies you enjoy, such as cooking or spending time with loved ones. Engaging in these activities can effectively alleviate tension and foster a sense of relaxation amidst your workday responsibilities.

#3. Plan ahead:

Take the time to plan out your days and weeks. That way, you will have full visibility of the tasks you want and need to accomplish. A well-structured plan will help you to feel in control of your work and your working day, which can ease any feelings of anxiousness.

#4. Prioritise tasks and set realistic goals:

Break down your tasks into smaller, manageable tasks and prioritise them based on urgency and importance. Often we use a ‘decision matrix’ which can be found on a quick Google search, to help manage priorities. Setting realistic goals can help prevent feeling overwhelmed and reduce anxiety.

#5. Practice time management:

Improve your time management skills by using techniques such as the Pomodoro Technique, time blocking, or task batching. This can help you stay organised, focused, and efficient, reducing stress and anxiety.

#6. Establish boundaries:

Set clear boundaries between work and personal life to prevent work-related stress from spilling over into your personal time. Avoid checking work emails or taking calls outside of designated work hours whenever possible.

#7. Give yourself realistic deadlines:

Setting ambitious deadlines for projects will only ever add to your anxiety. By breaking down bigger tasks into smaller steps, you can start to get a realistic picture of how long a project will take – use this planning stage to set deadlines that you are comfortable with. If you need to, make people aware of the different steps that need to be completed, to help them understand why you’ve set certain deadlines.

#8. Ask for help:

We understand that dealing with stress in the workplace and asking for help at work can be difficult for someone experiencing symptoms of anxiety, as you worry that people will view you as inadequate. If your workload becomes too much – or you need a little bit of support on a project – a reasonable manager will respect you for being responsible and will want you to have the support that you need to get the work done.

What to Expect When Seeing A Psychologist for Managing Stress and Anxiety in the Workplace:

Cognitive-behavioural therapy (CBT):

CBT is commonly utilised to identify and challenge negative thought patterns contributing to anxiety. Through CBT, individuals learn coping strategies such as relaxation exercises and cognitive restructuring to manage their anxiety effectively.

Mindfulness-based therapies:

Psychologists also utilise mindfulness-based therapies, such as Mindfulness-Based Stress Reduction (MBSR), to help individuals cope with work-related stressors. These therapies foster present-moment awareness and non-judgmental acceptance of thoughts and emotions, providing valuable tools for handling workplace anxiety.

Stress management techniques:

Psychologists often teach stress management techniques to address work-related challenges. These may include progressive muscle relaxation and problem-solving skills, empowering individuals to develop effective coping mechanisms for managing stress in the workplace.

Workplace strategies:

Psychologists collaborate with individuals to develop workplace strategies tailored to their specific needs. This may involve goal-setting, communication techniques, and other strategies to navigate job-related stressors effectively, fostering a healthier work environment and enhancing overall well-being.

How Positive Wellbeing Psychology can Help?

At Positive Wellbeing Psychology, our Melbourne psychologists are instrumental in helping individuals manage work-related anxiety through various evidence-based therapeutic approaches tailored to their specific needs. our experienced Melbourne psychologists have a special interest in workplace anxiety management. We utilise evidence-based approaches including Cognitive-Behavioural Therapy, to help individuals improve confidence, achieve workplace goals, and enhance interpersonal connections, to cultivate a profound sense of achievement, meaning, and overall life satisfaction.  

Our warm and compassionate psychologists have an interest in dealing with stress in the workplace and provide a supportive environment for individuals to express concerns, receive validation, and explore coping strategies tailored to their unique circumstances, ultimately empowering them to manage work anxiety and enhance overall well-being.