The workplace can serve as a perfect escape from anxiety that we experience outside of our jobs. It can provide us with distraction; if we feel competent in our jobs, it can give us a feeling of control over our world; it can provide us a place to channel our passions and talents. But what happens when our safe haven of work becomes invaded by our anxiety monster? When we start to doubt or second guess ourselves in areas and ways we never have before?

Everyone is different, so it makes sense that anxiety in the workplace will manifest itself in different ways for different people. Often, anxious thoughts can dominate our brains, making it difficult to concentrate on the tasks at hand. Some people can go through the motions of work, accomplishing tasks, without being fully present because of being wrapped up in their anxiety, which can result in careless mistakes or not remembering things.

For people with anxiety, their anxiety can appear with or without triggers. I remember starting a new job several years ago, and my office was directly across from my boss’ office. One Friday afternoon, in the first few weeks of me being at this job, I was killing time at my desk, waiting for the end of the day, when I overheard my boss speaking in hushed tones with her assistant about the company reorganizing. Mind you, her door was wide open, and if she was talking about something super confidential, I have to imagine she would’ve closed her door. However, my anxiety took over in that instant, and all I could hear in my brain was, “last one hired, first one fired!” I remember going home that weekend, wondering if I should be preparing my resume. Only because I had overheard the word “reorganizing,” and my boss whispering with her door WIDE open. I laugh recounting this experience now, but I remember that weekend well. I was bombarded with anxious thoughts about losing my job, not knowing what I’d come into on Monday. These thoughts stole my restful weekend from me. (And, while the company did reorganize, no one was laid off.)

So, what are some ways we can address our anxiety at work that don’t involve taking extra-long lunch breaks or hiding in the bathroom? (Both of which I’ve been guilty of!) We can address our anxiety at work in the same ways we address it outside of work. I always like to start with what I call a body and brain check-in. First, the body check-in: where in your body are you experiencing the anxiety? Are your shoulders tense? Is your jaw clenched? Take a moment to pay attention to those sensations and to breathe into them. 

Next, the brain check-in: what is your brain telling you about this anxiety? Is it telling you, “this is too hard”? “I’m going to get fired”? “I can’t do this”? Can you notice your thoughts as what they are—just thoughts? For me, this is tricky, because I often want to reassure myself by arguing with these thoughts, by convincing myself that these thoughts are incorrect. And while they may truly be incorrect, my brain likes to play the “yeah, but” game. As in, if I tell myself, “Julie, you’re not going to get fired. Your boss knows you’re a hard worker and you have a good relationship,” my brain can come back with, “Yeah, but this task was really important and you made a mistake.” Therefore, my efforts at reassuring myself are often fruitless, as they just circle back around to additional anxious thoughts. 

Instead, I can notice what is going on inside my body in the present moment (for me, usually my jaw is clenched and my shoulders are tense), visualize my breath moving into these areas, and notice what is happening in the present moment, perhaps by paying attention to my feet making contact with the ground. I can recognize the thoughts that I’m having as just thoughts, maybe even giving them a name like they’re a story, like the “You’re fired! Story.” While these strategies may not evaporate our anxiety, being mindful of what’s happening in our bodies and in the present moment can help put us in a position to make decisions based on the information we actually have, rather than what we fear. We can also take this opportunity to show ourselves compassion, perhaps by placing a hand on our chest and recognizing how difficult this situation is. For those of us that struggle with showing ourselves kindness, sometimes it can be helpful to imagine what we’d say to a friend struggling with the same kind of anxiety, and then practice telling ourselves those same words.

Over the years, I’ve had clients wonder if the anxiety they experience on the job is a sign that maybe it’s time for them to change jobs. This is certainly a fair question, especially if they aren’t experiencing significant anxiety in other areas of their lives. And in some cases, changing jobs may certainly be an option worth considering, especially if the anxiety is resulting from working in a toxic environment, being overworked, having an abusive boss, etc. It’s important to keep in mind that in some cases, changing jobs does not guarantee that the anxiety will go away, especially if you’re experiencing anxiety in other areas of your life besides work. It’s also important to keep in mind that each job and career path comes with its own unique set of stressors and anxieties! It’s helpful for all of us to address the symptoms of our anxiety, regardless of the source, as anxiety is part of the human experience and will creep into our lives at some point in some way if it hasn’t already. Talking with a therapist or mental health professional can help you determine if your anxiety is related to your job or not, and help you take steps to either cope with the anxiety, and/or determine if a career change may be necessary.

If you would like to explore how your anxiety manifests itself in your work and career, I’d be happy to chat! Give me a call at (314) 392-2895.