Expert tips on what to do if anxiety starts to impact your work.
Medically reviewed by Dr Juliet McGrattan (MBChB) and words by Anna Bonet
According to research, in 2015 mental health problems including anxiety and depression contributed to approximately 17.6 million days’ sick leave, or 12.7 per cent of the total sick days taken in the UK.
Mental health problems are believed to affect one out of every six employees in the UK, and anxiety is one of the most common conditions among stressed or overworked staff. From avoiding certain social situations to lowering ambitions, left unchecked anxiety can sabotage your career goals and your mental health.
If you’re suffering from anxiety and it’s impacting you at home and at work, what should you do? We speak to Cognitive Behavioural Psychotherapist Brendan Street for the lowdown on overcoming workplace anxiety:
What is anxiety?
It’s normal to feel anxious in stressful situations, such as losing a job or confronting a difficult colleague. However, ‘anxiety becomes a more serious issue when we inflate or perceive a threat that isn’t there, or has now passed, and the worry is all-consuming,’ explains Street.
‘Overworking, not getting enough sleep and constant stress can exacerbate anxiety, which can manifest in both physical and emotional symptoms,’ he adds.
Overworking, not getting enough sleep and constant stress can exacerbate anxiety.
Street outlines the following physical and emotional signs that may indicate you are suffering from anxiety:
Physical symptoms of anxiety
- Dizziness
- Fast or irregular heartbeat (palpitations)
- Muscle aches and tension
- Excessive sweating
- Shakiness
- Dry mouth
- Shortness of breath
- Stomach upset or feeling sick
- Headache
- Difficulty falling or staying asleep
- Avoiding others
- Increased alcohol/nicotine/drug use
- Restlessness
- Tearfulness
- Sighing
Emotional symptoms of anxiety
- Feelings of dread
- Difficulty concentrating
- Irritability
- Anger
- A sense of being on edge
- Negative thoughts, such as ‘I am useless’
- A sense of constant worrying – ‘what if’ type thoughts
How anxiety impacts you at work
As well as affecting your physical and mental health, anxiety can also result in a decline in your work performance. According to Street, the most common signs that you may be struggling to manage your anxiety in the workplace include the following:
🔹 Difficulty making decisions.
🔹 Poorer relationships at work due to mood changes (eg irritability, tearfulness, agitation) and behaviour changes.
🔹 Procrastination and inefficiency when completing tasks.
🔹 Increased absenteeism due to recurring physical symptoms (for example, upset stomach, headaches).
🔹 Ongoing feelings of dread about deadlines or specific work tasks and worrying about these in your free time, when away from the workplace.
The dangers of overtime
Traditionally, companies view employees who work long hours and constantly do overtime as dedicated to their job, but the reality is often the opposite and overworking to combat your feelings of anxiety can have an adverse affect on your career and your mental health.
‘If you are experiencing chronic anxiety you might find you are working more or regularly staying late to complete tasks,’ says Street. ‘Ironically, people often do this because they believe it makes them feel more in control and helps them to avoid these feelings.’
Not only can anxiety affect physical and mental health, but it can also result in a decline in work.
‘However, it’s an ineffective coping mechanism. We end up ignoring our relationships, eliminating our social lives and eating and sleeping poorly,’ he adds. ‘Eventually, many of us will become too exhausted to do our jobs well. We will, quite literally, burn-out.’
How to overcome workplace anxiety
If you suffer from anxiety, it’s possible that it will start to impact your job too. However, there are measures you can take to minimise this. Street has the following tips:
✔️ Speak to your boss
The first step is to evaluate your work environment. If you feel like there are individual factors which are increasing your anxiety such as unreasonable deadlines, an unmanageable workload or a company culture which doesn’t encourage taking time off – make a list of these issues and schedule time to speak to a manager to address these concerns.
✔️ Change the culture
Once you have had the initial conversation with your boss, chat about ways your company could encourage a more open dialogue around stress, anxiety and company workloads.
Why not suggest the company looks into providing emotional literacy training, which ensures staff have a common language to discuss distress and worries? How about suggesting that individuals on leave are removed from email trails internally?
✔️ Know your rights
If you find your boss less than sympathetic, be aware of the specific regulations your company should adhere to. If you think these aren’t being met, it might be time to speak to a member of HR.
Legislation is on your side here, giving anyone experiencing a long-term mental health issue protection under the Equality Act 2010. This means all employers must make reasonable adjustments to work practices and provide other aids and adaptations, for those in need.
Beyond statutory health and safety duties, employers also have a general obligation to take reasonable care for the health and safety of employees in the workplace, including their mental wellbeing. ACAS has a confidential helpline if you want to find out more about your legal rights.
✔️ Use workplace support
Read up on your organisation’s wellbeing and mental health programmes to make sure you’re aware of your workplace policies and the support options available. Many businesses provide support for stress and personal problems through employee assistance programmes (EAPs).
EAPs offer direct, confidential contact with experts who can support individuals with anxiety and emotional distress, from family issues, work-related problems, addiction and mental ill-health.
✔️ Be firm about your downtime
Learning to turn off worries requires a concentrated effort, but certain practical and psychological techniques can help. Take up hobbies, catch up with friends and learn to relax outside of work hours, with stress management techniques like meditation and mindfulness.
✔️ Take regular exercise
Studies show that physical activity causes the release of neurochemicals called endorphins. Believe it or not, these are structurally like morphine, as they activate opioid receptors in the brain, which reduce discomfort.
The effects of these substances on the central nervous system are anxiety-reducing and responsible for the sensation of calm and improved mood experienced after exercise. Exercise also relieves stress, improves memory and helps you sleep better. These can all have profound effects on your physical and emotional wellbeing.
✔️ Challenge negative thoughts
Identify your triggers and signs of stress so you know when to implement positive coping strategies. Look out for unhelpful thinking. Research has shown that it isn’t things that make us unhappy or anxious, but the way we think about them. Look out for a shift in mood and then ask yourself ‘What thought did I just have?’ and ‘Is it true?’
Mental health support
For additional support your first port of call should be your GP. Alternatively, try one of the following resources:
- Anxiety UK: a charity which specifies in helping those suffering from anxiety.
- The Samaritans: a charity providing support to anyone in emotional distress.
- Mind: a charity that makes sure no one has to face a mental health problem alone.
- CALM: helping to reduce stigma and reduce rates of male suicide.
Medical Xpress