5 Types of Workplace Anxiety and What You Can Do to Deal With Them

Almost all of us experience workplace anxiety to some extent.

To a certain degree, work-related anxiety can even be healthy as it pushes us to try harder and to be our best.

Often times, however, workplace anxiety can be debilitating. For many of us, the anxiety we experience at our jobs may even hinder our professional progress or stop us from progressing altogether.

Consider five of the most common types of work anxiety and what you can do to better deal with them.

Fear #1: Public Speaking

Speaking in public is a nearly-universal fear. So many of us experience extreme anxiety when we are asked to speak in front of our peers.

Yet, speaking in front of an audience is extremely common in many diverse job roles and workplaces.  Many may find themselves apprehensive of even applying to a position that may involve public speaking, even if the position is aligned with their interests and goals.

Public speaking involves not only your traditional workplace presentation, but can also include Zoom meetings, conference calls, community outreach events, and even job interviews.

Often people with anxiety surrounding public speaking may struggle through these tasks while being extremely uncomfortable, perhaps even exhibiting physical symptoms such as sweating, becoming flushed, dry mouth, shaking, or stuttering.

How to Deal With It:

Because anxiety about public speaking is so common, it is helpful to remember that many of your coworkers and even your supervisors likely share in your fear.

By remembering this you will likely be more cognizant of your own anxiety than others are. Repeating this to yourself as positive self-talk before the event, you can help quell anxiety.

If you do have to speak or present in front of a group, there are many grounding techniques that can be helpful in lessening your workplace anxiety.

Before you step into the spotlight or begin your zoom call, why don’t you try taking a few deep breaths… in through your nose and out through your mouth for about 4 seconds for each inhalation and exhalation.

While breathing, focus on the sensations your body is feeling as you breathe.

Another grounding technique to do, especially if you notice yourself shaking or fidgeting, is to rub your big toe on the bottom of your shoe.

Focus on this sensation and notice that the repeating motion provides some comfort and soothing for you.

Additionally, you may notice that you have stopped shaking and fidgeting all together, all the while no one can visibly notice this grounding technique!

Fear #2: Socializing With Colleagues

Even in our post-COVID world, many companies expect their employees to go above and beyond the 9-to-5 schedule. At some point, you may need to attend company lunches, conventions, or mixers These expectations can make employees fear being asked personal questions or being put on the spot.

How to Deal With It: 

It is likely impossible for you to skip every social function your department throws, but you can usually minimize the time you have to spend at each one.

If you need to attend a function have a strict “end time” in mind before the event begins. Express to your coworkers that will need to leave at a predetermined time.

Not only is this a healthy way to practice setting time boundaries, but it also allows you to increase self-confidence and self-advocacy! 

Furthermore, it can be helpful to mentally prepare your answers to a handful of common “small talk” questions. That way, you will not feel put on the spot when your coworkers ask them.

Often many can find small talk uninteresting and repetitive, so if you feel this applies to you too, why not have a few fun questions in mind that can create a deeper, more interesting, and more authentic connection.

Ask questions such as “What is one thing you have been enjoying during the pandemic that you didn’t before?” or “Have you learned anything recently that you were genuinely excited about?”.

Questions like these, not only start off a meaningful and exciting conversation but you may also notice your anxiety diminishing as you become more naturally invested in the conversation.

Do you fear social or performance situations and get anxious just thinking about them? Do you avoid situations due to your anxiety, fear of judgment, or fear of embarrassment?

Take our social anxiety test and find out if it social anxiety is limiting your potential.