Anxiety is a feeling that we all have, it is part of our human nature, and it is just a matter of learning to manage it. But, what happens when the anxiety comes from the work environment?
Anxiety can come from different perspectives; it can surface from relationships, friendships, family, social environments, social expectations, etc. Many things can trigger it, and work isn’t exempt from it. It can be a direct source that can affect our personal life and job performance, risking our hard work and goals.
It’s essential to detect triggering situations in our work environment or work development because if we do, there can be a solving process soon after.
We`ve noticed a few with our growth department. Among those are:
– Not having the necessary resources to carry out work effectively.
– Disliking the industry you are working in or feeling like you don’t belong in it.
– Feeling trapped in the job, which sometimes comes hand in hand with repetitive work and routines.
– Doubting your skills and knowledge to perform your job effectively.
– Poor communication skills or weak decision-making.
– Undefined roles, unclear, confusing, or inconsistent tasks.
– Inadequate workload (both underload and overload can cause anxiety and stress).
– Fear of making mistakes, of negative evaluation, or of losing the job altogether.
– Excessive perfectionism or exaggerated tendency to control.
– Poor work organization or time management.
– Bad salary and financial debt.
These are just some examples that we can find involving our career path or work life. We must assertively address these situations, as this can cause low productivity, friction with colleagues, and even desertion on projects because of overwhelming feelings or not wanting to deal with the situation.
How can we cope with Anxiety at the workplace? What can we do?
Detect it! We have to look at how anxiety is affecting us, as it manifests itself in different ways. Only you know yourself in detail. Try to notice the little things that can be affecting you.
Once this is done, we must focus on the feeling that it gives us. How does it feel? It is either experiencing fear that something awful is about to happen or an overwhelming obsession with doing everything perfectly. Both the lack and the excess of control is also a symptom of anxiety.
Some tips, once we analyze this, are the following:
- Take breaks and clear your mind. Doing this is more likely for you to have a little more order and inner peace while in your day-to-day work.- Organize your time effectively. It will give you more clarity and tranquility.
- Learn to rest. Feeling guilty is a typical response when you rest or want to do so, but there`s nothing to feel guilty. Resting is a crucial element to be productive. There isn’t one without the other.
- Take care of your diet. It sounds weird, but it’s true. When you are in the middle of an anxiety crisis, taking care of yourself and your health fall behind, and this is what we shouldn’t do! Try to keep a schedule; that way, if you are feeling anxiety or a possible upcoming crisis, your body will help you chemically stabilize your body because you have the nutrients to do so.
- Be active! Keeping a step score, doing sports regularly, walking, or exercising daily is a natural helper with an endorphin response that, with a good diet, can help you with many anxiety feelings. Of course, try to do what you like, not out of duty but because you enjoy it. We want you to lay off the load, not add to it.
- Do not neglect your sleep hours! Even when anxiety turns everything upside down, things will slowly but surely resolve once you put your head on the pillow. Try to meditate, keep a decent sleeping schedule, and you will see results. Also, move away from electronic devices at least half an hour before going to sleep! That helps the relaxation process of your brain, and it will let you fall asleep faster.
- Go to a professional if you need to talk to someone. Talking to a professional will always be a significant action when there isn’t a response or result we want or need. Someone who sees things from a more neutral point of view, with professional insight and knowledge, will help you feel more liberated, and it can give you the tools and techniques you need to cope with situations. It might be a slower process, but it is the most effective to live a fuller life.
Is it the workplace?
When we talk about anxiety in the workplace, we must be very aware and observe the type of work culture in which we are. We are often overwhelmed, but because the culture surrounding us lives in pressure and emotional and mental wear, constantly taking a toll on us. In these cases, it is essential to rethink if it is a favorable environment for us.
There is no shame in leaving a bad environment when you no longer have what to give or don’t see yourself growing and improving. Your health should always be a priority.
On the other hand, you also have to look at the environment and see if you could be a decisive factor within a toxic culture. You have to have a retrospective view and see what you can do to improve the situation.
For example, try to influence your work environment with positivism and help to create a better culture. By doing this, you help yourself, but you can change the lives of those around you who may be going through the same situation.
Work culture is something we all create. It takes all of us.