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7 Ways to Deal With Workplace Anxiety


Unfortunately, being overburdened at work has become widespread in many industries in the United States, with an incredible 83 percent of US workers experiencing job-related stress. The United States has been dubbed the world’s most overworked developed nation.

Some of you may be nodding your head knowingly, while others may be tilting your head in confusion right now. Here’s the deal: statistics from the United States Bureau of Labor Statistics show that the average productivity of American employees has grown since 1950. Unfortunately, real earnings have stayed practically stable since that time (adjusted for cost of living and inflation), which means that to earn the same amount as we did in 1950, we must work an additional 11 hours each week—an unimaginable 572 hours per year. Doesn’t it seem a little stressful?

To put things into perspective, consider the following statistics:

  • People are so stressed out at work that it costs American businesses over $300 billion per year in lost productivity and over $190 billion in healthcare expenditures. This is due, in part, to the fact that feeling overwhelmed at work results in more sick days, lower productivity, poor mental and physical health, more blunders on the job, and more turnover.
  • Furthermore, work-related stress costs us not just money but also our lives. With a startling 120,000 fatalities related to job stress each year, something needs to change.

Let us begin by considering some of the remedies and adjustments we can do as people. Let’s be honest and say that simply telling individuals to take better care of themselves will not solve the problem. Yes, taking personal responsibility for your own self-care is an important aspect of it, but it goes far deeper than that. We’re talking about removing profoundly ingrained assumptions that influence our self-esteem and self-worth.

Process Your Emotions

Finding appropriate outlets for our emotions is an important part of processing and moving on. Dr. Dan Siegel invented the expression “name it to tame it” to describe the efficacy of identifying emotion in order to decrease its influence. Journaling or talking things out with someone are two examples of this. To be honest, this stage should come first because it is really difficult to think rationally while we are in an overly emotional state.

Be Aware of Self-Judgment and Negative Self-Talk

Are you staying late at work and losing out on time with friends (or your dog) because your internal critic tells you that if you don’t finish this project, you’re a slacker and an underperformer? Self-talk like this is neither constructive nor healthy.

You may overcome this by becoming aware of the tale you are telling yourself, as well as the judgment that comes with it. This is by far the most critical phase. These self-criticisms and tales that keep us working insane hours and causing poisonous anxiety are the same nonsense stories that keep us from taking the time we need to care for ourselves.

Examine Your Beliefs

Take a step back and attempt to examine the story you’re telling yourself for what it is. “Does this actually happen?” Why do I think that? Is there any proof to the contrary?”

Develop New Beliefs

Rewrite your tale based on what seems natural to you. Fortunately, we are our own writers, and we can choose what we tell ourselves. It may not appear to be much, yet the power of perspective and genuine positive thinking may be enormous. It is healthy to assess our internal beliefs and self-talk on a regular basis.

Have Clarity on What You Want

Be specific about what you want and how you want things to change. Should I work a lot of hours a week and then be too exhausted/anxious/grumpy to do anything else with my life? What are my priorities, and does my current position represent them?

Speak With Your Boss

Speak with your boss to explain expectations. Do you hold yourself to implicit or self-imposed standards? Or have they been formally established by your employer?

Ensure That You Have a Strong Support System in Place

Having a robust support system might help you avoid becoming overwhelmed by job anxiety. They can be friends, relatives, a life coach, a psychologist, teammates, social groups, or anybody who feels supportive, positive, and encouraging.

Final Thoughts

Improving workplace support is beneficial to everyone. It’s better for people’s health and well-being, it’s better for productivity and making fewer mistakes, it’s more cost-effective for businesses and our healthcare system, and it boosts the firm’s bottom line.

As we have indicated, the broader picture will not alter overnight. For the time being, take charge of what you can and consider strategies to better handle your end of things. If these modifications are insufficient to create the desired effect, a change of surroundings or to a firm that shares your ideals may be in order.

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