Workplace Anxiety: Are you anxious today?

 In a sprint to sprint workplace, the hustle and bustle of office life often overshadow a silent epidemic that's been steadily on the rise: workplace anxiety.

While it's easy to dismiss feelings of unease and stress as just another part of the job, the reality is that unchecked anxiety can have profound effects on an individual's productivity and overall well-being.

The Unseen Chains of Anxiety

Many professionals live in a perpetual state of anxiety, often without even realizing it. This constant state of worry and unease isn't just a mental burden; it directly impacts their ability to perform at their best. Contrary to popular belief, it's not laziness that's holding them back. It's the weight of anxiety that's pulling them down. One of the most common manifestations of anxiety is procrastination. When faced with overwhelming stress or unrealistic expectations, the brain's natural response is to delay or avoid the task altogether. It's not a sign of incompetence or unwillingness; it's a defense mechanism against the looming threat of failure or judgment.

Psychological Roots and the Reasons Behind

Workplace anxiety isn't just a product of external pressures; it's deeply intertwined with our human psyche. By understanding the psychological underpinnings of these stressors, we can better address and mitigate their impact.

When undergoing anxiety, the first response between a flight and fight is the flight response

Unrealistic Deadlines

When Joe is handed a project on Friday evening with a Monday deadline, his immediate response is anxiety. Psychologically, this stems from our innate fear of failure. Tight deadlines can trigger our body's "fight or flight" response, making us feel as though we're facing an immediate threat. The pressure to perform, combined with the fear of negative judgment or repercussions, can be paralyzing.

Poor Communication

Sonal's confusion in team meetings due to ambiguous instructions taps into the human need for clarity and structure. Our brains are wired to seek patterns and clear pathways. When faced with uncertainty, it can trigger feelings of insecurity and doubt, leading to anxiety. A lack of clear communication can make individuals question their competence and role within the team.

Interpersonal Relationships

For Karan, the dread of interacting with a colleague who belittles him is more than just about hurt feelings. Humans are inherently social beings, and our standing within our "tribe" or community is crucial for our sense of self-worth. Negative interpersonal relationships can trigger feelings of ostracization, tapping into deep-rooted fears of rejection.

Job Insecurity

Mary's constant worry about potential layoffs is rooted in our fundamental need for security. Job stability is closely tied to our sense of safety and well-being. The threat of losing one's job can evoke fears not just about financial stability, but also about our place in society and our self-worth.

Overwhelming Workloads

Dave's feeling of drowning under tasks is a manifestation of our psyche's need for control. When faced with excessive demands, our perceived loss of control can lead to feelings of helplessness, a state that can be deeply distressing and anxiety-inducing.

Imbalanced Work-Life

Ami's struggle to balance personal and professional commitments highlights the human need for equilibrium. Our identities are multifaceted, and when one aspect overshadows the others, it can lead to feelings of imbalance and unrest. The constant juggling act can strain our mental resources, leading to burnout and heightened stress.

Shifting the Perspective

Merely acknowledging workplace anxiety isn't the endgame. The goal is to foster an environment where such concerns are addressed proactively. Instead of reprimanding an employee for missed deadlines, understanding the underlying anxiety can lead to more constructive solutions.

For instance, when a team leads notice signs of distress, initiating open conversations can help. Maybe it's about redistributing workloads, offering clearer guidelines, or providing resources for personal development and mental well-being.

What can you do as a colleague?

Helping someone who is experiencing working anxiety involves providing support, understanding, and practical advice. Workplace anxiety can vary in severity, from mild unease and restlessness to severe anxiety that impacts daily functioning and well-being. Here are ways to support someone dealing with this type of anxiety, along with techniques they can try:

1. Listen and Validate Their Feelings

• Empathetic Listening: Offer a non-judgmental ear, listen to their concerns, and validate their feelings. Sometimes, having someone acknowledge the difficulty of their situation can be a significant first step in feeling supported.
• Encourage Open Communication: Encourage them to express their feelings and concerns openly. Understanding that their feelings are normal can help reduce the stigma of anxiety.

2. Help Them Set Realistic Goals

• Goal Setting: Work with them to set achievable, realistic goals regarding their career progression. Smaller, measurable goals can help make larger objectives seem more attainable.
• Celebrate Small Wins: Recognize and celebrate small achievements along the way to keep motivation high.

3. Encourage Professional Development

• Skill Enhancement: Suggest they take courses or seek training to enhance their skills. This can improve their confidence and make them feel more prepared for advancement.
• Networking: Encourage them to network within their industry. Meeting professionals in their field can provide new opportunities and insights.

4. Promote Work-Life Balance

• Time Management: Help them evaluate their time management skills and find ways to balance work with rest and leisure activities.
• Stress-Relief Activities: Suggest engaging in activities that reduce stress, such as exercise, hobbies, or meditation.

5. Suggest Seeking Mentorship

• Find a Mentor: A mentor in their field can provide guidance, advice, and support. They can offer perspectives on career growth and navigating challenges.

6. Encourage Professional Help if Necessary

• Therapy: If anxiety is severe or persists, suggest seeking help from a mental health professional. Therapy, such as cognitive-behavioral therapy (CBT), can be particularly effective in managing anxiety. Here is a list of therapists specializing in workplace anxiety. 
• Career Counseling: Professional career counselors can offer tailored advice and strategies for career development and overcoming obstacles.

7. Practice Mindfulness and Relaxation Techniques

• Mindfulness: Techniques such as mindfulness meditation can help manage anxiety by focusing on the present moment and reducing negative thought patterns. You can find some easy mindfulness exercises and meditations on the AUMHUM app, both on the web as well as on your mobile.  
• Breathing Exercises: Simple deep breathing exercises can help alleviate symptoms of anxiety in the moment: Check some easy breathing exercises here. 

The Path Ahead

Understanding and addressing workplace anxiety is pivotal for a harmonious and productive work environment. It's about valuing the human element, and ensuring every team member feels seen, heard, and supported.

If the scenarios above resonate with you or someone you know, use one of the CBT therapy talks available here. You can always reach out to one of the mental health experts who specializes in this. Choose one of the many listed here. Ta tailored for workplace challenges, these sessions aim to provide insights, coping mechanisms, and a safe space to voice concerns. Prioritize mental well-being. It's not just good for the individual; it's good for business.