The difference between workplace anxiety and anxiety at work
Experiencing symptoms of anxiety at work doesn’t necessarily mean the job is the source of the condition. In some cases, anxiety may affect a person’s performance even though it stems from a personal matter. Recognizing that an employee’s anxiety is caused by work requires careful consideration of signs and signals.
The biggest sign is that the anxiety is limited exclusively to the workplace. For example, someone with workplace anxiety will experience a decrease in symptoms during their days off. The condition tends to return in full force at the start of the week.
Those with workplace anxiety may also find it difficult to communicate with fellow team members during work hours. The same people tend to have little trouble interacting with people outside of work.
Causes of workplace anxiety
No two people are alike when it comes to anxiety, but there are some common causes that professionals often attribute to the source of the condition.
Some causes are temporary, such as the pressure to finish a project by the deadline or perform well during a meeting with a client. In these cases, the anxiety may go away once the task is over. More permanent causes may lead to symptoms that last indefinitely.
For example, those who suffer from imposter syndrome may grow anxious as they doubt their qualifications. Similarly, a person who has poor relationships with fellow employees may feel alienated at work. An office with a poor environment or workplace culture can also damage employees’ mental health.
Workplace anxiety: signs and symptoms
Anxiety affects everyone differently, so its symptoms can take a variety of forms. Some people have difficulty concentrating on tasks related to work, while others experience an extreme lack of motivation. Procrastinating is also a common symptom of workplace anxiety.
Physical symptoms are also standard in those with anxiety. These can take the form of nausea, headaches, neck pain or sweaty palms.
10 ways to cope with anxiety in the workplace
As an employer, there are a few ways you can help your team (or yourself) cope with workplace anxiety. Here are 10 tips that may ease the stress.
1. Identify anxiety triggers
The first step in coping with workplace anxiety is to determine what’s causing it so you can develop a specific plan to eliminate the source of the condition.
Anxiety triggers aren’t always easy to spot. One way to identify them is by keeping a journal where you can document moments when your anxiety flares up. Over time, you may notice some revealing patterns.
For example, you may notice that dealing with a specific team member makes you feel anxious or that you always procrastinate right before weekly team meetings. Recognizing these patterns makes you better equipped to treat anxiety by eliminating its original source.
2. Take short breaks
Anxiety can often disrupt your focus, making it difficult to concentrate. Give your mind a much-needed rest by scheduling short, frequent breaks throughout the day.
The promise of a break may make it easier to focus in shorter bursts. Try working for 30 minutes before giving yourself a quick 5-minute break. That way, you’ll enjoy a quick breather without feeling guilty for ignoring your work.
Enhance your mini-break by taking deep breaths or getting up from your desk for a few minutes to help you stay focused when it’s time to get back to work.
3. Find ways to move
Moving your body can be a great way to reduce anxiety. Activities like walking and dancing are rhythmic by nature, making them ideal for regulating both the body and mind.
Exercising before or after work can make you more resistant to anxiety throughout the day. But that doesn’t mean you have to stop moving as soon as you clock in.
Office exercises can be done in small spaces and don’t require any special equipment. To help your entire team relax and get moving, try planning a daily group exercise session. This is a good way to get moving and can double as a team-building strategy.
4. Clear the clutter
When your mind feels jumbled, physical clutter only adds to the stress. Organizing your office or desk can put your mind at ease, making you feel better prepared to tackle what the day brings you. As an added bonus, you’ll have better access to the materials you need when you need them.
Consider turning your organization session into an office-wide event. Setting aside time for your whole team to declutter their desks can be extremely therapeutic. Plus, it allows everyone to enjoy the benefits of a tidy workspace.
5. Create a relaxing workspace
Your physical environment can greatly affect your mental state. Beyond decluttering, creating a soothing environment can reduce anxiety and improve performance overall.
There are countless ways to make your team’s workspace more relaxing. Consider adding some live plants to the decor, which can purify the air and reduce stress, according to some studies. Playing instrumental music, such as classical or smooth jazz, can also enhance concentration and relieve anxiety.
To really switch up your space, paint the walls a soothing color, like shades of blue or green. Natural lighting can also improve mood. If your space is short on windows, skip the fluorescent overhead lights in favor of something softer—lamps can also create a cozy, comfortable atmosphere.
6. Find a hobby outside of work
Engaging in a hobby outside of work can be a great way to relieve stress before another day at work. As an employer, you may be able to encourage some of these hobbies yourself.
An office book club can be a fun way to promote relaxing after-work activities such as reading. Employees can vote on books they’re interested in and schedule monthly meetings to discuss what they read. Besides letting off steam after hours, they may also strengthen their interpersonal bonds, which can further reduce stress.
7. Brush up on your conflict management skills
In some cases, employee conflicts can be a source of workplace anxiety. As an employer wondering how to deal with anxiety at work, improving your conflict management skills makes you better equipped to find a solution to these issues.
Understanding the various types of interpersonal conflict can be useful when facilitating a resolution between employees. When playing the role of a neutral third party, make sure you listen actively and work to find a solution that brings both parties together.
Interpersonal conflict can create tension in the workplace, even for those who aren’t directly involved. Resolving tension at its source may help lower anxiety for your entire team.
8. Set boundaries
Giving your best effort at work each day is a commendable trait. But it is possible to give your career too much attention. Team members at all levels need time away from work to unwind.
To cope with stress caused by a poor work-life balance, consider implementing a “no emails after hours” policy. Minimizing meetings can also give employees the uninterrupted work time they may need to meet deadlines.
Giving employees more paid time off can also promote a better work-life balance. That way, employees can take some time to rest and recharge without feeling guilty for missing work.
9. Turn to team-building
No matter what industry you’re in, the people you work with can greatly impact your job satisfaction. If several of your team members are showing signs of being anxious at work, facilitating team-building exercises may help reduce their stress.
Employee bonding activities can be a fun way to strengthen your team. Consider hosting a group lunch or a potluck where everyone can enjoy a nice meal and get to know each other better. Or choose an activity that gets employees out of their comfort zones, like karaoke or go-kart racing.
Activities like these are good for camaraderie and can help your team improve communication skills and creative thinking. People with strong professional relationships typically experience less anxiety and greater job satisfaction, meaning they’ll likely be more committed to their work than ever.
10. Rethink your company culture
Sometimes, lowering anxiety means rethinking your entire company culture. To do this, find out what your team values—is it flexibility, diversity or innovation? Once you know what speaks to them, you can determine how to incorporate it into your culture. Creating an environment that aligns with your team’s goals can boost satisfaction and reduce anxiety in the workplace.
