Essential Tips for Managing Anxiety in the Workplace
Work anxiety can drastically affect your quality of life and leave you counting down the minutes to get off work. Roughly three out of every four people with stress or anxiety in their life say that it interferes with their daily lives; and the workplace is no exception. Anxiety can affect performance at work, the quality of the work, relationships with colleagues, and relationships with supervisors.
People report that deadlines and dealing with difficult people and bosses particularly those who often shout in rage are the biggest causes of work-related stress.
Conflict in the workplace will elicit many different reactions. Some people love the drama, while others would rather hide under their desks until the commotion subsides. Regardless of whether or not you thrive on conflict, lack of effective communication at your job can cause quite a bit of anxiety.
When several people in the office are visibly affected by anxiety, the level of stress can almost feel contagious. People begin to miss more work; the quality of work goes down, and coworkers begin to gossip or vent rather than work together to solve problems. People stop talking to one another, they start collecting mountains of grievances, and the environment can become downright toxic.
Here are ways you can manage anxiety arising from work;
Ask For Help
When work is hectic, it becomes all too easy to say “yes” even when you don’t understand how to do something. But the discomfort of asking for help or clarification is worth it in the long run, and it can decrease overall anxiety about responsibilities. Asking for help also communicates to your superiors that you genuinely care about doing a good job.
Set Honest Deadlines
Anxious people sometimes will agree to deadlines and timelines that they know they cannot meet. Often it’s better to be honest upfront than to apologize later. Not every deadline is negotiable, but it will save you hours of anxiety if you can be honest upfront and work at a manageable pace. And if you finish the job ahead of time, that will make you look even better.
Avoid Triangles
Although gossiping about a coworker may provide temporary relief or entertainment, it only serves to build up tension and stress. You can almost feel it floating in the air when an office is full of this kind of negativity. Bonding with someone by talking about a third person is called “triangling,” and it’s an unhealthy way to manage work anxiety.
Though it might be tempting to vent to a coworker, consider how you can keep the issue between you and the person with whom you have conflict. Though it might be difficult at first, you can reduce your anxiety by approaching the individual and communicating the facts of the situation. Tell them you’d like to reach a resolution and are motivated to create an open and honest workplace. If you’re an employer or supervisor, consider how you can encourage employees to work out conflicts between themselves and approach you honestly if they have an issue with your leadership.
Use Neutral Language
Learning to use neutral and calming language in the office can help bring down everyone’s anxiety at work. Disagreements are more manageable when you begin a statement with, “Here’s what I’m thinking,” and end it with, “What are you thinking?” This lets people feel like they have input and makes them more likely to hear what you’re saying. Questions like, “What could we each do about this issue?” or “How could we prevent this from coming up in the future?” are also great for problem-solving.
Stay in Contact
It’s human instinct to avoid or cut off contact with people who make us uncomfortable, and the workplace is no exception. Maybe you stop replying to emails that you don’t know how to answer. Or perhaps you avoid the break room after you’ve had a disagreement with a bullying coworker. Maybe you try and duck out for the day before your boss can catch you with a question. The problem with avoidance is that it’s only a very temporary solution. That twisting feeling in your stomach or other work anxiety symptoms will only get worse over time the more you use distance as a way to manage disagreement, confusion, or other difficult emotions.
Contact is a muscle you have to flex to make it stronger. The more you approach problems and communication head-on, the less anxious it will make you over the long term. Great leaders have the ability to maintain contact with people who have different points of view or styles of work. Staying in contact can also help you improve on saying “no” to additional responsibilities that make you overworked and less effective in your job.
Encourage In-Person Conversations
It can be incredibly difficult to decipher emotions and intentions electronically. Much workplace anxiety comes from misinterpreting emails or waiting to hear back about a difficult subject. If an issue is making you particularly anxious, don’t be afraid to pick up the phone or have an in-person conversation to clarify things.
Focus on the Facts
Your mind and emotions can feel pulled in many different directions when you feel overloaded, under-appreciated or misunderstood.
The best way to lower anxiety is to control the conversation and what’s communicated. Try to verbalize what specifically is causing your anxiety and ask other people share their views. Then be sure to express how you’d like this specific conflict to be resolved. Focus on the facts of the situation, and stay in the present. This probably isn’t the best time to pull up past grievances, no matter.
It will be tempting to pull out your arsenal of complaints when you feel reactive, but lowering anxiety is not about winning. It’s about resolving. Try to avoid emotionally charged exaggerations that use words like “always” or “never.” Begin your sentences with “I” statements, because “You” sounds too accusatory. If you’re concerned about a volatile reaction from a coworker, then consider having a mediator, usually an HR rep, join the conversation.
Access Resources
Many workplaces offer counseling through employee assistance programs or can connect you to mental health resources in the community to help you manage anxiety. Though it may be intimidating to speak up about your anxiety; when you take responsibility for your wellness, you serve as a role model for others in the workplace.
When you build more solid relationships, improve communication, and ask for help, the entire office will benefit. Anxiety is always present to some degree in your daily life; but it doesn’t have to interfere with doing good work and enjoying your profession. Remember, though anxiety is an unpleasant emotion, it’s also an opportunity for you to grow in your career.
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Culled from: Psycom.
