Anxiety at work: What it is, why it happens, how to manage it and overcome it
In the fast paced world of business, anxiety has become an increasingly common issue among professionals in the UK. Whther you’re a corporate executive, business owner, entrepreneur, freelancer, or a rising star in your field, the combined pressures of a demanding work life and a busy home life can often lead to overwhelming feelings of worry and stress. This post aims to shed some light on anxiety in the professional world, what’s causing it, how it affects us and most importantly, how to identify it and overcome it.
The scale of anxiety in the UK workforce
Approximately 828,000 workers in the UK suffer from work-related stress, depression or anxiety each year.
1 in 5 workers (18%) report experiencing anxiety at work
Over half (55%) of employees want to work at a company that actively supports their mental health.
So what’s causing this anxiety?
Anxiety can come from a variety of sources – and often it can be the combination or build up of these triggers at work and in our home life, that drives anxiety levels up beyond what we can cope with. For example:
High workloads and tight deadlines
Job insecurity and fears of redundancy
Struggles with getting the right work-life balance
Financial pressures
Relationship conflicts or communication issues
Fears over performance, perfectionism and imposter syndrome
Changes and transitions
Issues with personal relationships among family and friends
Health and wellbeing problems
Events happening in the world around us
The challenge of juggling family and caregiving commitments alongside a demanding work life.
But what actually is it? What does it feel like?
Anxiety…..it’s a bit of a funny word that’s hard to connect with. Sometimes people can feel anxious and be suffering from anxiety, without being able to recognise it for what it is. Anxiety manifests differently for everyone – but people describe it in common ways:
“Every thought becomes the worst-case scenario. You can’t stop excessively worrying about everything.”
“Worries just keep coming, you can’t switch off from them.”
“It’s like a churning feeling in your stomach, with a racing heartbeat and not being able to concentrate.”
“Everything feels tight, like you can’t relax and you are being chased around by a fear all the time.”
Anxiety can start to impact how we feel physically – affecting our appetite, sleeping patterns, heart rate, breathing rate, increase sweating – ultimately it can lead to panic attacks and palpitations.
The impact of anxiety
Sometimes in a busy life with lots of demands that are triggering anxiety, it’s easy to fall into the loop of ignoring the anxiety, because you are focussing too much on the very things that are causing it. Those feelings of “I’ve just got to get over this deadline” or “I’ve got to be the perfect parent” can drive us more and more, and the anxiety builds up and up. Over time, this build up can take it’s toll:
Becoming less productive and not performing as well in work or in our tasks at home
Strains on relationships with colleagues, friends or loved ones
Finding it difficult to make decisions, cope with changes or take on new challenges
Impacting physical health and wellbeing – such as appetite, sleep, concentration, digestive issues, ability to relax
Reduce overall quality of life and happiness
It can become a vicious circle of worry and fear.
Breaking the cycle by seeking help
Recognising the need for help and support with anxiety is a crucial step. Getting help from others can help you to:
Identify the sources and triggers of your anxiety
Look at ways to make changes in your life and activities to relieve stress, gain perspective and reduce anxiety
Incorporate other things or ways of thinking that can increase your resilience and coping skills
Increase your self awareness
How to manage anxiety
Immediate relief
Practice deep breathing exercises – find one that works for you. Headspace is a great resource for breathing techniques here, and is great in general for helping with relaxation and mindfulness through meditation. My favourite is box breathing as it’s so easy to do and remember.
Practice grounding techniques to reduce your stress response and ground you in the here and now – again – find one that works for you – loads to try here.
Step away from what you are doing and take a short walk or get some fresh air
Listen to relaxing music
In the short term
Look at ways to reduce your workload / mental load both in work and at home – talk to your manager, partner, family or friends to look at ways you can reduce what’s on your plate to give you some breathing space.
Make a list – get everything out on paper, and prioritise – what can you do, what’s important, what can you delay, and what can you delegate to others? Again both work and home could be looked at here.
Establish clear boundaries between your work and home life – look at where you have challenges with this and make small changes or work with others to help you with changing this.
Practice mindfulness and meditation for free via Insight Timer, Headspace or Calm subscriptions. My favourite is Buddify but it’s all down to personal preference so experiment to find one you connect with.
In the medium term
Develop a regular exercise regime
Improve your sleep hygiene – I can’t recommend Sleepio enough for this!
Learn and practice stress management techniques
Build a support network of colleagues and friends – look at who is lighting you up and who is dragging you down. It’s not worth maintaining connections unless you have to, if they are not serving you.
Long-term approaches
Consider therapy or counselling
Reassess your career goals and work-life balance
Develop new skills to boost confidence and a sense of self worth, or identify skills and capabilities you have that you may have not used for a while and can return to.
Cultivate hobbies and interests outside of work – often it’s easy to let the things we enjoy go on the back burner – think about where you get your joy from and how you can introduce more of this in your life.
The Power of Person-Centred Therapy for Anxiety
Person-centred therapy can be particularly beneficial for professionals dealing with anxiety. This approach:
Provides a non-judgmental, empathetic environment to explore your concerns.
Empowers you to find your own solutions, aligning with the self-directed nature of many business professionals.
Helps build self-awareness and self-acceptance, crucial for managing anxiety in high-pressure roles.
Offers flexibility in addressing both work-related and personal issues contributing to anxiety.
Person-centred therapy can help you develop a deeper understanding of your anxiety triggers, improve your self-esteem, and cultivate more effective coping strategies tailored to your unique situation and personality.
Anxiety is a common challenge faced by many in the corporate and professional world. However, with the right support and strategies, it's possible to not only manage anxiety but to thrive in your career and personal life. Remember, seeking help is a sign of strength, not weakness.
“Vulnerability is the birthplace of joy, courage, empathy and creativity. It is the source of hope, empathy, accountability and authenticity.” Brené Brown
By taking proactive steps to address your anxiety, you're investing in your well-being and future success. If you're struggling with anxiety, don't hesitate to reach out for support. Professional help, combined with self-care strategies, can make a significant difference in your journey towards a more balanced and fulfilling life.
Louise Fearick MBACP
Person Centred Therapist @The Corporate Haven louise@thecorporatehaven.com