Are you feeling the work or school stress? Whether it’s a project presentation, exams, or deadlines closing in, it can be a lot. Self-doubt, nervousness, and frustration —we’ve all been there, riding the anxiety wave.
Between 2020 and 2021, a Labour Force Survey spilled the beans – stress, depression, or anxiety made up 50% of UK work-related health issues. And guess who wore the anxiety crown? The education sector. The picture in our country is more or less the same.
Work or school stress is no stranger. It’s like life’s anxiety triggers cranked up a notch. But in the professional or school scene, the pressure feels extra intense. If you’re the type to catastrophize (fancy term for blowing things out of proportion), your first thought might be getting the boot from your job or flunking out because of anxiety.
Anxiety can pop up anytime – be it looming deadlines, dealing with coworkers, or public speaking. It hits each of us uniquely, but what ties us together is how it messes with our happiness and goals.
In the workplace, anxiety can make you feel like you don’t belong or, worse – like you’re faking it in your chosen gig. Impostor syndrome, impostor feelings – call it what you want – it’s the feeling of being a fraud, questioning your job skills. Many battling impostor syndrome or brainy self-doubt do it alone, afraid to spill their anxieties. The symptoms, like isolating yourself, make it even more challenging.
Sadly, impostor syndrome is a nasty cycle – starting with self-doubt, fearing you’ll be busted, and then, any success gets chalked up to anxiety-fueled hard work. The trick to boost your confidence is to realize perfection is a myth and mistakes are part of the deal. Track your wins to remind yourself – you’re the real deal.
Remember, workplace or school anxiety isn’t just about doubting yourself. It can also respond to a lousy environment – crazy workloads, insane deadlines, annoying colleagues, or a foggy job or study situation. Unchecked, anxiety can block your path to a promotion or stop you from shining in a new role.
How to tackle anxiety?
First off, recognize it. Symptoms vary – constant worry, irritability, concentration slips, and can escalate to panic attacks, chest pains, and sleep loss. Anxiety can change your behaviors too – less appetite, going antisocial, or relying on drinks and smokes as stress busters.
Once you’ve got that anxiety on your radar, it’s time to talk about it. You know the saying – share the problem, cut it in half. Chat with your boss, coworkers, teachers, or classmates. Anxiety can be lonely, but talking about it can ease the nagging self-doubt or job pressure. And hey, you’re not obligated to spill your anxiety beans at work. Friends outside the job work just as well.
Take on anxiety directly to show off your skills, especially at work. If presentations are causing you jitters, sign up for an online public speaking course. Sometimes, facing your anxieties is the secret sauce.
Try practical desk tricks to handle anxiety. One is progressive muscle relaxation (PMR) – close your eyes, inhale, and exhale slowly. Tense and release muscles starting from your toes. If you need more action, do quiet meditation, yoga, or tai chi. These not only relax your muscles but also teach cool breathing tricks. Spend some mornings and post-work hours doing these – it’s time to chill out.
Taking breaks from work is crucial to break the link between work and anxiety. Step away from the computer, change your pace, and try five minutes of mindfulness meditation. Sit quietly, breathe, and observe your thoughts without getting carried away. It can shift your view of anxiety and maybe shrink it a bit.
Adopting healthy habits — exercise, eat well, get enough sleep, and focus on self-care — is a fantastic way to battle work anxiety.
If all these tips don’t work, it’s time to get professional help. There are loads of therapies out there. One example is cognitive behavioral therapy (CBT), which tackles your current situation instead of diving into your past. It’s all about challenging those feelings of job anxiety and flipping your perspective.
No one-size-fits-all solution for workplace anxiety, but juggling different methods and looking out for your mental well-being gives you the best tools to handle it. Remember, you’re not alone in this anxiety adventure.
