The pressure of deadlines, striving for growth, the endless email barrage, and the ever-elusive pursuit of work-life balance can leave anyone feeling overwhelmed. In today’s fast-paced professional world, it’s no surprise that many of us find ourselves struggling with work-related anxiety. Monday blues, the cubicle crush, colleague conundrums, job jitters, burnout, presentation panic and so many other things are some real terminologies that therapists talk about a lot.
So, before we dive into what can help, here’s to unmasking the culprits.
Endless pressure: From our childhood, we’ve grown accustomed to facing high expectations, especially in Indian culture. Whether it was school assignments, college exams, or personal goals, race, comparison, and striving hard are ingrained in us. “However, as we step into the world of adulthood, these expectations often transform into an unrelenting “do or die” mentality. The constant need to meet deadlines, achieve targets, or maintain a high level of productivity starts defining our value in professional and personal life,” said Arouba Kabir, emotional and mental health professional, founder, Enso Wellness.
Job insecurity: Fear of layoffs, losing job stability, financial freedom, restructuring, or changes in the workplace can lead to a lot of insecurity and anxiety. “Humans thrive on certainty, but the changing market can send anxiety levels soaring,” noted Arouba.
Perfectionism: From our early years, we’re conditioned to strive for perfection and slowly it becomes a habit, an unrelenting pursuit until we realise as an adult, not many things are in our control and perfection is an elusive mirage, and that relentless quest for it triggers a lot of anxiety at our workplace.
Interpersonal conflicts: How many of us are taught to resolve conflicts or manage our emotions in our younger years? We are shielded from such challenges until we find ourselves in professional situations where we must build and sustain relationships with colleagues, superiors, or clients. “So many of clients come and ask me tips and tricks to build relationships around them. When we lack the necessary tools to manage these interactions, it can become a substantial source of stress,” mentioned Arouba.
Presentation panic: “Its real- I am not making this up. The spotlight can ignite social anxiety and sweaty palms if we haven’t had enough exposure to it during our college or school days,” exclaimed Arouba.
Here are some tips that can help at the workplace (Source: Getty Images/Thinkstock)
A tool kit – What can you do?
*Identify your triggers: Knowing your triggers is the first. Accept the problem, issue, challenge you are facing and know what triggers it. May be a specific situations or tasks or whatever.
*Breathe in, breathe out: The bridge between our body and soul is our breath. Play with it. Embrace mindfulness and relaxation techniques. Deep breathing exercises and meditation can be your secret weapons against the daily grind.
*Set attainable/realistic goals: Instead of chasing perfection or trying to do it all, set realistic, achievable goals for your day/week/month. “Break down larger projects into bite-sized tasks to reduce the feeling of being overwhelmed,” urged Arouba.
*Master time management: Taming the clock is a skill worth acquiring. “There is something called urgent and something called important. Everything is important. Going, meeting friend, completing this and that task, taking a break- But know what’s urgent. Prioritise that task first, create to-do lists, and compartmentalise your day for maximum efficiency,” mentioned Arouba.
*Master your communication: Effective communication is key. Don’t hesitate to voice your concerns with your supervisor or HR but choose your words wisely. A problem shared is often a problem halved if you choose your words mindfully.
*Reach out for support: Don’t wait for it to become worse. “Reach out to a therapist, counsellor, or support group and get the help required,” said Arouba.
Takeaways
Work-related anxiety is real, but it’s not something we cannot manage. With a mindful balance of work and life and improved mental well-being, you’ll find your way to a healthier, happier workplace.
“By recognising your triggers, embracing mindfulness, and adopting effective coping strategies, you can navigate the tumultuous seas of office life with resilience and grace. Remember that seeking professional help is a wise choice if anxiety significantly impacts your daily life,” Arouba added.
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Instead of chasing perfection or trying to do it all, set realistic, achievable goals (Source: Freepik) 
Here are some tips that can help at the workplace (Source: Getty Images/Thinkstock)
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