Insights on How to Manage Workplace Anxiety From Melbourne Therapists
Do we find ourselves dreading Monday mornings or feeling uneasy as Sunday evening approaches? Do work emails or calls leave us feeling physically and mentally unwell? If stress and anxiety seem to be a constant part of our work life, we might be experiencing workplace anxiety.
According to Gallup Australia’s 2023 State of the Australian and New Zealand Workplace report, half of Australian workers report high stress levels at work. Many are disengaged, with 67% quietly stepping back from their roles, while only 20% say that they are thriving.
Left unaddressed, workplace anxiety can be debilitating. Beyond emotional distress, workplace anxiety can also manifest into physical symptoms such as fatigue and muscle tension that impact both personal and professional life. The good news, though, is that these effects on lifestyle are well recognised in our mental health spaces, and there is hope and effective strategies to mitigate these effects.
At Inner Eastern Psychology, our Melbourne therapists have supported many individuals in navigating workplace anxiety. In this guide, we will be sharing practical tips to identify and manage workplace anxiety.
What is Workplace Anxiety?
While occasional stress at work is normal, persistent or excessive anxiety can affect our emotional well-being and job performance. This can manifest in stress, nervousness, unease, and about any aspect of work including deadlines, workplace interactions, and job performance.
What is the difference between work anxiety and anxiety at work?
The key distinction between the two is that workplace anxiety is directly tied to work-related situations, such as high-pressure deadlines or difficult colleagues. Generalised anxiety disorder (GAD), on the other hand, isn’t limited to work - it’s a persistent sense of worry that affects many areas of life, regardless of work circumstances.
What is the cause of workplace anxiety?
The causes of workplace anxiety vary from person to person, and common triggers include:
Lack of job security
Interpersonal conflicts with co-workers
Ultra-tight deadlines
Unrelenting standards in a workplace
Work in a high-pressure and competitive environment
Imposter syndrome or the tendency to doubt yourself or feel unqualified
Workplace anxiety can also be affected by external factors such as your mental health and distractions from other aspects of your personal life.
How to Deal with Work Anxiety with Melbourne Therapists
1. Work within your limits
Understanding our limits and setting realistic expectations can help reduce stress. Instead of trying to tackle everything at once, focus on prioritising tasks and breaking large projects into smaller, more manageable steps. If we’re overwhelmed, we can seek guidance and help from management, peers and workmates to help us determine which tasks require immediate attention. This way, what once felt overwhelming hopefully becomes a series of achievable tasks.
Setting small, frequent deadlines throughout the day can also help us to maintain productivity, while allowing space for necessary breaks.
2. Identify your triggers
Pay attention to the specific situations that increase anxiety. Do team meetings make us nervous? Does a particular task cause a sinking feeling in your stomach? By identifying these triggers, we can develop effective coping strategies that are tailored to our specific stressors, making them easier to manage.
3. Use quick coping strategies
When workplace anxiety starts to rise, small and simple actions can help us to regain a sense of control. Stepping outside for a short walk, listening to music, or watching a lighthearted video can provide a mental reset.
Practising mindfulness techniques such as deep breathing, grounding exercises, or guided visualisation can also ease anxiety at the moment, helping us to stay present and focused.
4. Create a fulfilling life outside of work
Living a well-balanced life can serve as a buffer against workplace stress. Making time for hobbies, social events, and activities we genuinely enjoy helps shift the focus away from work-related worries, minimising their impact, and building long-term resilience.
What If We Can’t Cope with Workplace Anxiety on Our Own?
If our workplace anxiety persists despite using healthy coping strategies, seeking professional support can be a valuable next step. Therapy offers a wide range of research-based strategies to help us manage the effects of anxiety from affecting our personal and professional lives. This includes the following:
Cognitive Restructuring: Anxiety often stems from distorted thinking patterns, such as catastrophising or overgeneralisation. Cognitive restructuring helps us to challenge these thoughts and replace them with more balanced perspectives.
Assertiveness Training: Anxiety can make it difficult to set boundaries or communicate needs effectively. Assertiveness training teaches us how to express ourselves with confidence, while maintaining professional relationships.
Work-life Balance: Therapists often help us to establish healthier work-life boundaries, such as limiting after-hours emails or creating post-work decompression routines. Establishing clear boundaries can reduce anticipatory anxiety about work-related responsibilities.
Conquer Your Workplace Anxiety
Workplace anxiety is not a sign of weakness. It is a valid psychological response to stressors that many professionals experience. With the right strategies, we can manage its effects early on, before it affects our overall well-being, life satisfaction and day to day happiness. Seeking professional support can offer guidance and support for long-term well-being.
If workplace anxiety is affecting your daily life, Inner Eastern Psychology offers therapy services tailored to professionals in Melbourne. Our experienced Melbourne therapists provide personalised strategies to help us manage stress, build confidence, and improve workplace well-being. Contact us today to book an appointment.