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Anxiety or stress caused by work is known as workplace anxiety. It can be triggered by both internal and external factors. For some people, it may just be a fleeting issue, but for others, it can be a continuous crippling feeling caused by deep-rooted factors. According to Sherief Abu-Moustafa, CEO of FHE Health, workplace stress or anxiety can lead to adverse physical and mental health problems, such as hypertension, insomnia, chronic pain, and more. 

Therefore, it is important to identify its root cause and learn effective ways to deal with it. 

Types of Workplace Anxiety

Before you look for possible treatments, it is important to identify the kind of anxiety you experience at work. 

Pre-work Anxiety 

This type of anxiety is caused before work. It can happen prior to your upcoming work day or before beginning a task. Anxiety before work can lead to procrastination and dread, accompanied by a poor night's sleep before work. 

Social Anxiety 

For some people, work is not as much of a problem as the socialization required at a workplace. Social anxiety at work can stem from the fear of interacting with your colleagues, boss, or other people at the workplace and being judged by them.

Performance Anxiety 

Performance anxiety is triggered by the fear of not being good enough or what is also known as the imposter syndrome. People with performance anxiety doubt their skills and talent and, consequently, feel insecure about their job. 

Causes of Workplace Anxiety

The causes of workplace anxiety vary from one person to the next. The most common causes of workplace anxiety are mentioned below:

• Undue stress caused by excessive workload and overlapping deadlines.

• Conflict with colleagues or bosses.

• Lack of appreciation or feedback from the team lead or employer.

• A toxic workplace environment promoting disrespect, bullying, or discrimination, etc.

• Feelings of self-doubt and fear of not fulfilling the work requirements well.

• A bad work equation with peers.

• Fear of interacting with colleagues and being stuck in awkward situations.

• Lack of collaboration or guidance from the manager.

• Fear of losing the job due to self-perceived incompetence.

• Working at a new organization with no familiar faces around.

Apart from these factors, workplace anxiety can also stem from a general anxiety disorder, which can make a person feel inadequate at their workplace. 

Workplace Anxiety Symptoms

Workplace anxiety can cause persistent physical and mental discomfort. Therefore, it is important to be aware of the symptoms and get treatment accordingly. 

The symptoms of workplace anxiety can vary from person to person, however, some of the common ones are listed below:

• Experiencing feelings of unrest, discomfort, or nervousness at work. 

• Feeling jittery or fidgeting while working.

• Procrastinating and struggling to start work on a task. 

• Losing sleep due to intense dread of going to work the next day.

• Experiencing physical tension build-up while thinking of work/projects. 

• Inability to meet deadlines or poor performance at work.

• Panic attacks

• Feeling burnt out during work or at the end of the work day on a daily basis. 

• Snapping out or overreacting in different situations.

Workplace Anxiety and How to Overcome It

Following are a few tips that can help you deal with your work anxiety in a better way. However, if you feel your health is worsening, it is best to get professional help. 

Identify the Root Cause

If you want to overcome workplace anxiety, it is important to identify its root cause first. Find out what exactly is giving you stress and anxiety, accept your feelings, and then try to look for a solution or treatment according to your situation.

Create Boundaries

It is important to take breaks and pay attention to your limits. Giving your best doesn't mean you have to push yourself to a breaking point. If you feel overwhelmed by work overload, learn to politely decline when you cannot deal with an unreasonable amount of work.

Communicate With Your Manager

If you're feeling overworked or troubled about overlapping deadlines, convey your concerns to your manager. It can be intimidating to ask for a break, but if communicated effectively, it can render great results.

Move Away from a Toxic Environment 

If your anxiety is caused by a toxic work environment where you feel disrespected or unappreciated, it is best to look for a new job and save yourself from the torture.

Use Anxiety Coping Techniques 

A few anti-anxiety practices, such as breathing exercises, meditation, taking walks and breaks, and validating your anxious thoughts, can help you feel better. Learning effective coping techniques can help you deal with your work anxiety in a better way.