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Do you feel anxious about situations related to your job, such as performance, work environment, or leadership? Here, we explain workplace anxiety and how you can get help.
What is workplace anxiety?
Workplace anxiety is related to work situations, such as being away from work for a while, having a bad working environment or not enjoying your work.
This type of anxiety can manifest itself in different ways and be caused by a variety of factors. People with workplace anxiety may experience a general feeling of worry, stress or fear directly related to their job.
It is not an official diagnosis in itself, but rather anxiety symptoms related to a particular situation and can be helped. Read more below.
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Why do you get workplace anxiety?
You can get workplace 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 workplace anxiety, the situations are often directly linked to work, both in terms of work tasks and the work environment, but also if you have not been there for a while due to, for example, vacation or parental leave.
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What can cause workplace anxiety?
Workplace anxiety can be caused by different things. It can be a part of other mental health problems, such as stress-related problems and anxiety disorders, such as social anxiety or Generalized Anxiety Disorder (GAD). It can cause sleep problems where you develop insomnia. They often have high levels of anxiety related to work, difficulty concentrating and may be easily irritated. You may also experience physical symptoms such as headaches, stomach aches and tension. Some common causes of workplace 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 during economic uncertainty, can be a major stressor.
- Work-life balance: Difficulties balancing work demands with personal needs and family life can lead to stress and anxiety.
- Perfectionism: Setting unrealistic standards for yourself at work can cause stress and anxiety.
- New roles or tasks: Changes in tasks or taking on new roles can cause uncertainty and anxiety.
- Poor working environment: Unsupportive leadership can contribute to poor well-being 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 unemployment.
If you are experiencing anxiety related to your job, you may need to seek help to improve your quality of life. Our psychologists and therapists can help.
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Managing workplace anxiety
Dealing with workplace anxiety can involve psychotherapy, self-care, and conversations with managers and occupational health services if necessary. Initially, you can try stress management strategies. It is important to work on recovery in your free time. You can also talk to your manager and, if necessary, occupational health services can also help with treatment.
- Stress management techniques such as recovery through mindfulness, amongst others
- Effective time management and prioritization of tasks
- Seeking support from managers, colleagues or a professional therapist
- Establishing a healthy work-life balance
- Seeking help in case of unemployment
Addressing workplace 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
Through CBT, individuals learn to identify, challenge and change thoughts and behaviours related to different situations. It also involves setting goals and changing behaviours, 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 FAQs about Workplace Anxiety
What is workplace anxiety?
Workplace anxiety is related to situations where you have been away from work for a while, have a bad working environment or do not enjoy your work.
What causes workplace anxiety?
Several situations can cause workplace anxiety. Anxiety disorders are often due to an interaction of hereditary, biological and environmental factors. In job anxiety, the situations are often directly linked to work.
What are the symptoms of workplace anxiety?
There is often a high level of anxiety related to work, difficulty concentrating and a tendency to become easily irritated. You may also experience physical symptoms such as headaches, stomach pains and tension. Sleep problems are common.
Can workplace anxiety be related to other mental health problems?
It can be a part of other mental health problems, such as stress-related problems and anxiety disorders, such as social anxiety or Generalized Anxiety Disorder (GAD), but it also causes sleep problems where you develop insomnia.
How can I deal with work-related anxiety?
Initially, you can try different stress management strategies and plan your tasks. You can also talk to your manager and, if necessary, occupational health services. If you are unemployed, you can get help from the employment service, but you can also seek psychological treatment.
Can workplace 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. Taking care of your mental and physical health and seeking medical attention if necessary is important.
I don’t feel supported by my manager, what should I do?
It is important to have a supportive manager. If you find it difficult to be heard, you can turn to HR or the occupational health service, which can also hold tripartite meetings between managers and employees if necessary.
I have sleep problems and often worry about work, what should I do?
It is common to develop sleep problems if you have a lot of work-related anxiety. You can seek help from a psychologist or therapist at Lavendla.
Can physical activity help reduce workplace anxiety?
Yes, physical activity can be an effective way to reduce stress and anxiety symptoms. Regular exercise promotes mental well-being by releasing endorphins, improving sleep quality, and reducing stress. Other changes may also be needed.
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 psychologist or therapist to help you with your choices and how they would affect you in the short and long term.
Can a change in lifestyle help manage job anxiety?
Sometimes a lifestyle change can help with job-related anxiety. This can include exercising, getting better sleep, and also working on stress management. The idea of changing jobs can also cause anxiety. You can discuss your options with a psychologist or therapist.
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 a treatment. We will help you make the hard things easier.
Treating job-related anxiety with CBT
Here is a summary of how job-related anxiety could be treated using Cognitive Behavioural Therapy (CBT). There is help available, and this gives you an idea of the steps you may take in therapy:
- Assessment of symptoms: The first step is for a psychologist or qualified therapist to help you evaluate your situation and history. You may also be asked to complete assessment forms.
- Psychoeducation and objectives: You will learn about your anxiety and how it affects you both physically and psychologically. They work on analyzing situations and setting goals for treatment.
- Tools for changing behaviours and patterns: You will work on identifying and changing patterns of thinking that are linked to your job anxiety. Together with your therapist, you can work with different tools to overcome health anxiety. You will be given homework to practice between sessions.
- Follow-up and evaluation progress: Your psychologist will support you throughout the process. At the end of treatment, you will receive a plan to continue practising and to maintain your progress over time.
Feel free to book a first session with one of our psychologists or therapists to see how we can help you. We make the hard things easier.
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