Do I Need Therapy for Work Anxiety?
No matter the job, industry, or company, work comes with its own stressors. Whether it's hitting a sales goal, meeting that deadline, or acing that big presentation to the board, we all face work stress on a day-to-day basis, but when does it become more than normal stress? Learn more about why therapy for work anxiety is a great tool for managing emotions and continuing career success.
Signs It’s More Than Stress
There are many worries that come with work - life balance, time management, keeping people happy, staying within budget, and in some cases, even life and death. We all deal with a wide range of stressors, but when does it become too much to manage on your own?
A certain level of stress is normal at work. We all wonder if we are meeting expectations or making enough money to pay the bills. It's a focal point in all of our lives, most of us spending 8+ hours a day in the office or engaged with work, but there comes a point where the anxiety becomes all-consuming and makes it difficult to get the work done.
Here are some signs that it may be time to talk with someone:
Low productivity or unable to complete tasks
Scared or constantly worried about meeting expectations
Feeling alone and not supported or valued
Experiencing physical symptoms (racing heart, stomach aches, insomnia)
Panic attacks due to pressure or work concerns
Low energy or loss of interest in work
If the anxiety you're experiencing is getting in the way of everyday tasks at work and affecting how you get your work done, a therapist is a great outlet to express those worries.
Finding Work-Life Balance
One of the biggest challenges when dealing with work anxiety is learning how to leave work at the office and enjoy personal time. With 40+ hours a week dedicated to it, no wonder we can't just forget about it. A lot of us are unable to turn a switch when we walk out at 5 pm or leave on a Friday afternoon; the feelings and worries of work are carried home and linger in the back of our minds until Monday inevitably comes back around. Finding a way to break this cycle and be present in the moment is something we all continue to strive for, balancing the priority of work, time for family and friends, and having a peaceful moment to ourselves.
The Sunday Night Slump
Dread starts to fill your mind, and the racing thoughts about what's on the to-do list for Monday morning come flooding back in. Sunday night can be a scary time for those who are dealing with stress and anxiety around work. The anticipation of the workweek ahead takes a bite out of the weekend, using up time that could be spent enjoying life and relaxing.
Aspects of work may be out of one's control, but it's important to find ways to ease back into the workweek. Here are some ways to relieve those scary thoughts on a Sunday night:
Physical exercise to release stress
Tech-free night routine (no screens!)
Keep a weekend day free for planning or organization
Schedule weekend activities or indulge in hobbies
Set boundaries between personal and work
The Rise of Remote Work
As more people choose to work from home, new challenges have arisen. In the office, friendships are built, and face-to-face conversations can take place. Working from home has its own set of stressors, from unclear communication to feeling isolated from your peers.
Another challenge for remote workers is setting time boundaries with work. 8 hours seems like a long time, but the day flies by and all of a sudden you're still sitting at your desk at 7 pm. It's healthy for everyone to set boundaries between work and personal time, leaving your work-from-home space, and letting it be until the next morning. The urge to walk back in and check an email is hard to resist, but it's vital to maintain a balance so work anxiety doesn't spill over into the rest of your life. Here are some ways others have separated personal time from work time when working from home:
Keep the work space separate from living spaces
Turn off notifications at night after a certain time
Create daily routines such as dressing for work or exercising
Set firm hours and schedule periodic breaks
Relationships at Work
One of the top sources of anxiety at work and in life is relationships. Whether it's a relationship with a coworker on the same project or a manager who likes things done a certain way, there are always difficult relationships to navigate, especially in the workplace. These dynamics can bring a lot of emotions with anxiety, such as feeling inadequate, frustration, confusion, and anger.
Here are some methods to manage work relationships and set yourself up for success:
Be empathetic and have compassion for others
Communicate clearly and proactively
Always be professional
Set boundaries for yourself
How Does Therapy Help?
Therapy provides a space where you can talk about the stress and frustrations of work and explore coping methods to help you feel grounded and work through the anxiety in those stressful moments. Get to the root of what makes you feel overwhelmed and anxious, and learn the tools to overcome those emotions and focus on meeting your goals, both personally and professionally.
Learn more about therapy for anxiety and how you can start your therapy journey.
Ready to talk about your anxiety?
Ready to get started? Schedule a free 15-minute consultation and learn more about how to start your therapy journey.