According to a survey from Beyond Blue, 90% of Australian employees believe that mental health is an important issue for business, yet only 50% believe their workplace is mentally healthy. That’s a large gap, to say the least.
Given we spend most of our adult life at our job, work anxiety is something we need to take seriously. Work anxiety refers to the accumulation of stress experienced at work that leads to anxiety or an anxiety disorder.
It’s crucial to address work anxiety, or it can have a long-lasting negative impact on employees and the business itself. Understanding the causes of stress at work and how to recognise the signs is an essential first step to addressing the issue and developing coping strategies for work anxiety.
Top 12 Causes of Stress at Work
Many elements in your work environment or office culture can cause work anxiety. Of course, some situations like starting a new job or having an important presentation can cause temporary stress and anxiety. That is perfectly normal. The issue is when the state of stress becomes prolonged, even perpetual.
If you feel overwhelmed or dread going to work in the morning, it might be due to one of these causes of stress at work:
- Workplace bullying or conflicts
- Unhealthy work/life boundaries
- High-pressure environment
- Difficult coworkers
- Managing a team
- Toxic boss
- Accumulated frustration
- Working long hours
- Lack of fairness or poor rewards
- Feeling a lack of control or direction
- Excessive workload
- Unrealistic expectations
Signs of Stress in the Workplace
When we experience work anxiety, it goes beyond our time at the office and takes a toll on all aspects of our life. Stress in the workplace can affect your mental and physical capacity for work, but it can also negatively affect your time with your family and loved ones.
Here are some of the most common signs that the stress you are experiencing is causing you work anxiety:
- Reduced performance and quality of work
- Strained relationships with coworkers or bosses
- Feeling tense constantly, even while off work
- Taking out stress on your partner (e.g., looking for conflict, being curt, or passive-aggressive)
- Feeling irritable, constantly tired, having a hard time concentrating
- Dreading going to work or meeting colleagues
- Missing out on opportunities because of fears (e.g., public speaking, leading a team, going to a conference)
- Lacking motivation and goals
- Taking no pride in your achievements and downplaying your skills
- A feeling of isolation at work
- Developing an anxiety disorder
- Physical discomfort or pain (e.g., tension in the neck, head, and shoulders, nausea, stomach cramps)
Symptoms of Anxiety
If you have experienced anxiety, you might have noticed that it doesn’t always express itself in the same way. Anxiety symptoms can not only be emotional and physical; they can also differ from person to person and from time to time.
For example, you might be going through a peak stress period at work with a big project and upcoming deadlines. This constant tension can lead to physical anxiety symptoms, like restlessness, trouble sleeping, and pain in your neck. Whereas at a different time, you could be working with a particularly toxic coworker and your work anxiety symptoms include nervousness, diarrhoea, and stomach cramps.
When you are under high stress, your body goes on high alert, activating your fight, freeze, or flight modes. However, running away from a potential threat in the wild is very different from dealing with work anxiety. Some of our body’s reactions can become very troublesome and hinder our day-to-day life. It’s important to recognise them and address the root causes.
Here are some of the most common symptoms of anxiety:
- A strong feeling of fear, panic, or dread
- Excessive worrying or irrational fears
- Being nervous or restless
- Increased or erratic heart rate
- Hyperventilation or difficulty breathing
- Fatigue, sleep disturbance, or insomnia
- Cautious, avoidant behaviour
- Dry mouth
- Latent anger
- Excessive sweating
- Shakiness, trembling or twitching
- Feeling lethargic and weak
- Digestive issues like gas, constipation, or diarrhoea
- Nausea
- Chest pain or tightness
- Dizziness
Be careful not to rush to conclusions. Experiencing some anxiety and stress is normal. Nonetheless, if you are feeling several of these symptoms frequently, we advise you to consult a mental health practitioner.
Anxiety Management Strategies
Coping with Work Anxiety
There are several methods you can use to help you cope with your anxiety at work. Just make sure you are not using a coping mechanism that can do more harm than good. Negative coping strategies include binge eating, junk food, drug or medication abuse, shopping sprees, and excessive caffeine.
If you are feeling anxious at work, here are some coping strategies to help you:
- Take regular breaks (e.g., enjoy a healthy snack, walk outside, self-care)
- Make time for yourself outside of work (e.g., plan for something positive you can look forward to)
- Be selective about who you spend time with (e.g., avoid coworkers who are toxic or negative)
- Examine your fear and try to understand if it is based on something rational or if your anxiety stems from irrational
- apprehensions
- Practice breathing exercises when you start feeling stressed or tense
- Meditate for 15 to 20 minutes to clear your mind and feel more present
- Share lunch with friends rather than colleagues
- Use daily pleasures to refill your energy (e.g., a cup of your favourite tea, reading a book, or any activity that brings you joy)
- Take the time to reflect on all the positives in your life and job
- Stretch at your desk to recenter and be present
- Practice self-care, such as yoga, exercise, time in nature, or eating a healthy diet.
- Express your frustrations and negative feelings
- Talk to someone you trust or a mental health professional
- Take a day off. According to the Fair Work Act 2009, you are entitled to take a “sick leave” or “personal leave” day.
Speak With Your Employer
If you are suffering from work anxiety, deciding to talk about it with your boss can be very sensitive, especially if your employer is part of the issue. You might be worried that speaking up will make things worse or that you will be labelled negatively by coworkers. You might also wonder if you need to share a diagnosed anxiety disorder or other health issues.
If your work anxiety results from work-related stress, it is likely it won’t be resolved on its own. That is why it is essential to speak up.
Although you may worry that talking about your work anxiety will get you labelled as ill or poorly treated, many employers will likely try to help. Some things that your boss can do to help could include:
- Adjusting the workload
- Limiting overtime
- Flexible working options (e.g., flexible location or hours)
- Encourage regular breaks and use of holiday leave
- Have a technology cut-off (e.g., no work-related messaging after hours)
- Clear boundaries in the workplace (e.g., being able to have your space figuratively and physically, not encroaching on personal time)
- Being able to say “no” (e.g., not being judged by coworkers when we feel we are at capacity)
There are regulations protecting Australian workers from the risk of physical and psychological injuries. It is required by law for an employer to make reasonable adjustments to the workplace or a job description to help an employee’s ability to stay or return after a leave of absence.
The bottom line is yes, you can continue working if you suffer from anxiety or an anxiety disorder. As long as you can perform your core job responsibilities and you are not causing a risk to others, you have no obligation to talk about it. It’s up to you. Nevertheless, it is most likely that the situation at work won’t evolve unless some changes are made with the support of your employer and colleagues.
Workplace Health and Safety Laws in Australia
Know that employers and employees have formal rights and responsibilities under Australia’s discrimination, privacy, and work health and safety legislation. If your job isn’t affected by your mental health condition, you have no legal obligation to discuss it with your boss.
Workplace Health and Safety (WHS) legislation protects your right to a safe workplace, free from both physical and psychological hazards. Under WHS laws, an employer must manage psychosocial risks at work. However, employees must also take care of their wellbeing and that of others and assist their employer with health and safety.
In addition, under the Disability Discrimination Act 1992, being able to work safely is a requirement of any employment. On the other hand, if you might cause a health and safety risk for coworkers, you must inform your boss under WHS laws.
It can be complex to claim insurance for work-related mental health conditions, but it is possible. If you are suffering from a workplace-related psychological injury, there are some worker’s compensation and insurance claims you can ask for. Get in touch with your state or territory’s worker’s compensation authority.
Take Action
Feeling stress or anxiety at work from time to time is normal. On the other hand, if your job is a continual source of anguish and you have tried to make changes to improve the situation to no avail, the issue might be more intricate. Although there can be some anxiety inherent with work, excessive anxiety can signify that your job or workplace is problematic.
A toxic culture or boss, excessive workload, high-pressure environment, or a job that doesn’t match your skills can all lead to work anxiety. If you have been proactive in trying to fix the solution by talking with your boss, setting boundaries, or using coping mechanisms, but you have found no relief, it might be time to take drastic action.
If your job is the source of your accrued anxiety and endangers your mental and/or physical health, it might be worth reconsidering your position. This can mean:
- Changing roles or responsibilities
- Working with a different employer for a healthier culture and supportive environment
- Switching careers to something that will be better adapted to your health
Cognitive Behaviour Therapy for Anxiety
Although you might be experiencing work anxiety, the root cause may be more complicated. Anxiety can be complex, and understanding what it stems from and how to manage it are essential for your mental health. An effective treatment option is cognitive-behavioural therapy (CBT).
CBT focuses on negative thought patterns or behaviour to recognise and reorient them. CBT can help you reframe how you view a situation.
Seeking help from a qualified psychologist, you can use CBT to treat your anxiety by breaking your negative thinking.
Some CBT techniques your therapist can employ to help you cope with your anxiety and change your behaviour include:
- Cognitive restructuring or reframing
- Thought challenging or change of perception
- Behavioural activation
- Journaling
- Behavioural experiments
- Relaxation techniques
Dealing with anxiety can be challenging, but you don’t have to do it alone. Cognitive behavioural therapy can help you change your negative thought patterns so that you may regain control of how you react to certain situations.
Proactively take care of your mental health today by working with a psychologist with CBT expertise. Get in touch with us to book an appointment.
