Workplace anxiety: know your triggers and how to manage it

If you’ve ever been worried or anxious at work so much that it affects your performance, you might have workplace anxiety. Having some level of anxiety at your workplace is normal; everybody feels this to some extent, but it shouldn’t become a functional problem. Dr. Asim Shah, professor and executive vice chair in the Menninger Department of Psychiatry and Behavioral Sciences, explains the causes of workplace anxiety, how to manage it and when to seek professional help. 

Workplace anxiety can be triggered by your environment, which includes your co-workers, a supervisor, small tasks or major projects. 

If you have workplace anxiety, you might notice signs like: 

• Feeling overly anxious or nervous
• Physical changes such as excessive sweating or trembling
• Obsessively thinking about a task 
• A lack of interest in your work

“The anxiety becomes so overwhelming that you are unable to focus and concentrate,” Shah said. “These feelings can impair your daily work functions.” 

If these feelings last over six months, Shah says it could be time to seek professional help. 

“Some employers might offer an employee assistance program where you can go for help. You can also start talking to a therapist through psychotherapy or look into medication management for your workplace anxiety,” he said. 

It is important to know that getting a new position isn’t always the answer to your workplace anxiety. To manage it and help to reduce stress, Shah recommends to:

• Break your tasks into small pieces to not feel so overwhelmed. 
• Set small goals throughout the work week and praise yourself for accomplishing them.
• Express your emotions. Journal how you feel. Talk, laugh or cry with someone you confide in. 
• Start healthy habits and do things that you enjoy.
• Work within your limits. Set boundaries with your workload. 

“The goal is not to suffer and not let your anxiety affect work performance. About 60% of people experience workplace anxiety. It is common, which means you can do something about it,” Shah said.