4,7 of 5 in 5000+ reviews
Thousands of clients trust Lavendla Therapy for delivering exceptional service and support.
Work can be stressful at times, but if you worry excessively about your performance or work situation you might have job anxiety. Here we explain what job anxiety is and how you can get help.
What is job anxiety?
Job anxiety is ongoing anxiety related to situations at work, such as job performance, dynamics with coworkers, or being unsure of your future career.
This type of anxiety can manifest itself in different ways and is caused by a variety of factors. People with job anxiety may experience a general feeling of worry, stress or fear directly related to their job.
Job anxiety is not a diagnosis in itself, but rather anxiety symptoms related to a particular situation. Read more below.
What set our therapist apart was her genuine empathy and personal insight. Not only did she possess a deep understanding of neurodiversity, but she also shared personal experiences that resonated with us, creating an instant connection and fostering a sense of trust!
Benedetta Osarenk
Our counselors
Click here to view all counselors and therapists.
Causes of job anxiety
You can get job anxiety from several different situations. Anxiety disorders in general are often due to an interaction of hereditary, biological and environmental factors. In the case of job anxiety, the situations are often directly linked to work, both in terms of work tasks and the work environment. Unemployment or big changes at work can also cause job anxiety.
Book a meeting
Fill in the form, choose a counselor and proceed to payment.
What can cause job anxiety?
Job anxiety can be caused by different things. It can be part of other mental health problems such as anxiety disorders such as social anxiety or generalized anxiety disorder (GAD), post-traumatic stress disorder, or depression. People with job anxiety often have high levels of anxiety related to work, have difficulty concentrating and may be easily irritated. Physical symptoms such as headaches, stomachaches and tension are also common. Some common causes of job anxiety are:
- Workload: Overwhelming amounts of work or the feeling of not being able to keep up with tasks can lead to anxiety.
- Deadline pressure: Tight or unrealistic deadlines can increase stress levels.
- Job insecurity: Worrying about losing your job, especially in times of economic uncertainty, can be a major stressor.
- Work-life balance: Difficulties in balancing work demands with personal needs and family life can lead to stress and anxiety.
- Perfectionism: Setting unrealistically high standards for yourself at work can cause stress and anxiety.
- New role or tasks: Changes in tasks or taking on new roles can cause uncertainty and anxiety.
- Poor working environment: Unsupportive leadership can contribute to poor wellbeing at work and if bullying is present, it is important to seek help.
- Long-term absence: You may feel anxious about returning to work after a vacation, parental leave or long-term disability.
If you are experiencing a lot of anxiety related to your job, you may want to seek help to feel better and improve your quality of life. Our licensed psychologists and therapists can help.
Why Lavendla?
Choose your own counselor
Browse and select a counselor based on reviews, area of focus, and education, ensuring you find the perfect match.
45, 60 or 90 min sessions
Choose a 45, 60, or 90-minute session, or a package, providing flexibility and control over the duration and intensity.
Managing job anxiety
Dealing with job anxiety can involve both psychotherapy and self-care, and conversations with others such as managers and occupational health services may help. Additional ways to alleviate anxiety include:
- Stress management techniques such as recovery through mindfulness, among others
- Effective time management and prioritization of tasks
- Seeking support from colleagues or a professional therapist
- Establishing a healthy work-life balance
- Seeking help in case of unemployment
Addressing job anxiety is important for both mental well being and performance. In some cases, it may be necessary to seek professional help, especially if the anxiety starts to affect other aspects of life.
Treatment with cognitive behavioral therapy (CBT)
Through CBT, individuals learn to identify, challenge and change thoughts and behaviors related to different situations. It also involves setting goals and changing behaviors, but can also work on stress management through various tools and exercises. In newer forms of therapy such as acceptance and commitment therapy (ACT), you can also work more with mindfulness to change your approach to your thoughts. It is possible to get help with work-related anxiety and feel better.
12 common questions and answers about job anxiety
What is job anxiety?
Job anxiety is ongoing anxiety related to situations at work, such as job performance, dynamics with coworkers, or being unsure of your future career.
What causes job anxiety?
Job anxiety can be caused by excessive work demands, perfectionism, a long-term absence, and many other factors.
What are the symptoms of job anxiety?
People with job anxiety may experience a general feeling of worry, stress or fear directly related to their job. There can be difficult concentrating, a tendency become easily irritated, and/or physical symptoms.
Can job anxiety be related to other mental health problems?
Job anxiety can be part of other mental health problems such as anxiety disorders such as social anxiety or generalized anxiety disorder (GAD), post-traumatic stress disorder, or depression.
How can I deal with work-related anxiety?
Initially, you can try different stress management strategies and try to plan your tasks. You can also talk to your manager and, if necessary, occupational health services. You can also seek psychological treatment.
Can job anxiety affect physical health?
Yes, long-term job anxiety can have a physical impact, just like other stress and anxiety. Symptoms can include sleep problems, digestive problems, headaches and general exhaustion. It is important to take care of both your mental and physical health, and seek medical attention if necessary.
I don’t feel supported by my manager, what should I do?
Having a supportive manager is important. If you find it difficult to be heard, you can turn to human resources who can help mediate.
I have sleep problems and worry about work, what should I do?
It is common to develop sleep problems if you have a lot of work-related anxiety. Feel free to seek help from a licensed psychologist or therapist at Lavendla.
Can physical activity help reduce job anxiety?
Yes, physical activity can be an effective way to reduce symptoms of stress. Regular exercise promotes mental well-being by releasing endorphins, improving sleep quality and reducing stress.
I am afraid to change jobs, what should I do?
If you experience a lot of uncertainty in deciding whether to change jobs, you can seek help from a licensed psychologist or therapist to help you sort out your choices and how it would affect you in the short and long term.
Can a change in lifestyle help manage job anxiety?
Sometimes a change in lifestyle can help with job-related anxiety. This includes exercising and getting better sleep, but also working on stress management.
Where can I go if I need help?
Through our website, you can book an initial session with a licensed psychologist or therapist to describe your problems and start planning treatment. We can make the hard things easier.
Treating job anxiety with cognitive behavioral therapy (CBT)
Here is one scenario of how CBT treats job anxiety.
Assessment of symptoms
The first step is for a licensed psychologist or qualified therapist to help you evaluate your situation and history. You may also be asked to fill in assessment forms.
Psychoeducation and objectives
You will learn about your anxiety and how it affects you both physically and psychologically. Your therapist will help you work on analyzing situations and also set goals for treatment.
Tools for changing behaviors and patterns
You will work on identifying and changing patterns of thinking that are linked to your anxiety. Your therapist will help you implement tools such as a worry diary, worry time and mindfulness. You will be given homework to practice between sessions.
Contact human resources if necessary
If you experience difficulties in your work environment, such as reorganization, bullying or unsupportive leadership, you can also contact human resources or employee services for guidance.
Follow up and evaluate progress
You will have support from your psychologist throughout the process. At the end of treatment, you will also receive a plan to continue practicing with the aim of maintaining your progress over time.
Feel free to book a first session with one of our licensed psychologists or therapists to see how we can help you. We make the hard things easier.
Read more
