Is Workplace Anxiety Holding You Back?

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Do you get anxious about travelling to work, carrying out certain work tasks or talking to certain colleagues? You’re not alone. Studies show that as much as 79% of us regularly experience work-related stress – and of this group, 55% of us experience anxiety of some kind. 

Anxiety can cause us to put off and avoid certain tasks. In other cases, it can cause us to not focus properly on other tasks, or carry out tasks over-cautiously/over-meticulously due to fear of certain mistakes. In all cases, it’s bad for productivity as it slows us down and increases errors. This is why it’s important to take measures to beat your anxiety. Below are just a few tips on how to do that. 

Tell your employer/a colleague you trust

Don’t suffer in silence in your workplace. Tell your employee that you’re mentally struggling with tasks. Alternatively, if your employer is a trigger of your anxiety, consult a colleague who you feel you can open up to. By seeking help at work, you may be able to find ways to reduce your anxiety. In some cases, you may find that your anxious feelings are a shared problem and that changes within the company are necessary – it may take someone such as yourself to speak up about it. 

Try journaling

Anxiety journaling can be a great way of getting all your negative thoughts out on paper. It can be a great way of identifying your triggers and helping you to beat them. Consider buying yourself a journal and take this with you to work. 

Give up the coffee

Coffee is a stimulant that can exacerbate stress and anxiety. If you’re drinking a lot of coffee at work, consider cutting down to see what effect it has on your overall stress levels. A herbal tea may be a better solution for helping you to keep a level head.

Explore herbal medications

There are many herbal medicines that are great for reducing stress and anxiety. Examples include chamomile, lavender and CBD. Consider trying some of these herbal medicines. You can buy these online or over the counter at a herbal pharmacy. Be wary that some herbal medication may have side effects such as drowsiness, which may not be appropriate for some workplaces.

Consider seeing a doctor/therapist

If your anxiety is debilitating and is stopping you from working, it may be worth talking to your doctor or a therapist. Your doctor may be able to prescribe medication if your anxiety is particularly bad. Therapists meanwhile may be able to help you find the root cause of your anxiety and help you through mental exercises to beat your anxiety.If your symptoms persist despite self-help and workplace adjustments, a structured clinical assessment can help determine whether conditions like ADHD or a mood disorder are contributing. That assessment can open up a range of evidence-based options — from tailored medication management to targeted therapies and, in some cases, neuromodulation techniques. For readers wanting a clear overview of these pathways and what to expect from assessments and follow-up care, resources such as Serenity Mental Health Centers summarize common approaches including ADHD testing, medication management, TMS and ketamine therapy. Discussing findings with your GP or occupational health team can make workplace adjustments and treatment far more effective.

Use your lunch break to relax

Do you often work through your lunch break or rush it so that you can get back to work? While it may seem counteractive, you could find that you get more done in the afternoon by enjoying your lunch break to its full. A break is often needed to help our mind reset – without a decent break, you may find it more difficult to concentrate and may find yourself getting more anxious. Use your lunch break to get out of the workplace if possible, take a walk and then enjoy your lunch somewhere peaceful. You could even practice five minutes of meditation on your lunch break. 

Take some time off

A longer break may be necessary in some cases. A couple weeks away from work could do you wonders by helping you to gain perspective and helping you to get better sleep. If you’ve already used up your holiday, don’t worry – if you’re on the edge of burnout, you can take it off as sick leave. In fact, it could be worth seeing a doctor so that you can get a doctor’s note.