I probably dont have to tell you this: Work is stressful. On top of having to successfully complete all of our responsibilities, we usually have a lot of other concerns crossing our minds occasionally (or always). And let’s be real here. We don’t really have the time to be fretting about all these additional scenarios, do we?
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All that worrying takes up a lot of space in our brains, and as anyone who’s ever spent hours stressing instead of getting through his or her to-do list knows, it’s also a pretty successful time suck.
Because I don’t want you spending any unnecesary time panicking (over possibly nothing), Ive rounded up five incredibly common situations that may cause you to feel some work-related anxiety—and given you advice on how you can start addressing them head on.
Worrying about work is incredibly common. In fact a recent study found that 61% of employees report feeling anxious about their jobs. This constant state of worry can take a major toll on your mental health and prevent you from being present and enjoying your life outside of work.
The good news is that with some effort you can break free from chronic work-related anxiety. In this article we’ll explore actionable tips for reducing worry about work so you can find more balance, joy, and peace of mind.
Why We Worry About Work
Before diving into solutions, it’s helpful to understand what causes us to worry about work in the first place. Here are some of the most common reasons:
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Fear of failure. Many of us worry that we’ll mess up an important project or deliverable This stems from fear of failure and letting others down.
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Uncertainty about the future. Fretting about potential layoffs, restructures, or other unknowns contributes significantly to work worry.
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Pressure to perform. The endless pressure to produce results, hit metrics, and prove our worth can fuel anxiety.
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Lack of control. Not having full control over outcomes at work leaves us feeling helpless and anxious.
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Negative experiences. After a bad day or difficult interaction, we tend to ruminate on it and worry about the implications.
Knowing what triggers your work worries puts you in a better position to address them.
How to Stop Worrying About Work
Now let’s explore proven strategies to reduce anxiety about work:
1. Practice Acceptance
When you experience stress about work, it’s important to practice acceptance of your situation. Attempting to fight it or wish it away tends to backfire. Instead, take a deep breath and tell yourself “This worry is happening right now and that’s okay. It will pass.” Bringing calm, non-judgemental awareness to your fear helps diffuse its power over you.
2. Think Objectively
Work worries often get exaggerated in our minds. Try to think objectively about the actual likelihood of worst case scenarios. For example, if you’re worried about losing your job, analyze whether there are any indicators that you’re at risk. Chances are, there aren’t any and this worry is exaggerated. Sticking to objective facts helps create perspective.
3. Generate Possible Solutions
If there’s a work situation you’re worried about, shift your focus to possible solutions instead of dwelling on fear. For example, if you’re anxious about an upcoming presentation, dedicate time to thoroughly preparing for it. Brainstorming constructive ways to tackle the issue will empower you.
4. Use Probability
When you catch yourself worrying, quickly estimate the mathematical probability of the negative outcome happening. For most work worries, the probability is quite low. This simple act of putting a percentage to it can calm your mind.
5. Take Advantage of the Present
Anxiety thrives when we fixate on the future. Instead of worrying about what might happen, direct your attention to the present. Appreciate the tasks you’re doing now, conversations happening around you, and sensations in your body. Grounding yourself in the present loosens worry’s grip.
6. Distract Yourself
Sometimes the most effective short-term strategy is to actively distract yourself from the worry. Go for a walk, call a friend, or listen to music—anything to shift your focus. The break gives your mind a chance to reset.
7. Contextualize Your Feelings
Remember that worry and anxiety are normal emotions that nearly everyone experiences at times. You shouldn’t feel ashamed or defective. Frame these feelings as temporary natural responses, rather than permanent indicators of a problem.
8. Think About Monday on Friday
An interesting technique is to set aside time each week to think about any work worries, such as Friday afternoon. Postpone fretting until your designated worry time. Containing the anxiety to one period prevents it from leaking into the rest of your week and weekends.
When to Seek Help
While implementing these tips, pay attention to your level of work anxiety. If it remains extremely high for weeks and interferes with your daily functioning, you may need professional help. A therapist can equip you with stress management skills tailored to your situation. Don’t hesitate to confide in a doctor, therapist, or counselor if work worry becomes overwhelming.
Start Finding More Balance Today
With consistent practice of the strategies in this article, you can drastically reduce how much you worry about work. Keep them handy so you can refer back whenever old thought patterns creep back in. No matter how demanding your job is, you deserve to have peace of mind and enjoy life outside of office hours. Be patient with yourself and know that finding balance takes time. But you have full capability to get there, lessen anxiety, and thrive in all areas of your life.
You’re Worried You’re a Fraud and Will Be Found Out
Imposter syndrome at its finest! This happens to me all the time—I have an especially unproductive day or take a couple breaks and start to think “I’m a horrible employee,” or, “They shouldn’t be paying me what they’re paying me.” (Wait, yes they should. I need to pay my rent! And feed my cat!)
Self-doubt is sneaky and can take over your rational mind without you even noticing it. If you often find yourself feeling you’re not worthy of something—your job, your promotion, a raise, run through the following thought process: Are you completing all of your work? If so, are you doing it well?
If the answer to both of these questions is yes, then you need to stop those thoughts before you end up in a really negative headspace. Easier said than done, right? Don’t worry—we’ve got your back with these nine strategies from some of our awesome career coaches. My favorite tip? Number six—identifying the root. If you can get to the bottom of why exactly you feel this way, it’ll be much easier to combat those feelings.
If the answer is no to either (or both), though, it still doesn’t mean you’re a fraud. It just means you need to figure out why the answer is no and then take action.
You’re Worried You’re Going to Miss a Deadline
Realizing you may not be able to get something done in time is not a fun situation at all—frankly, it probably causes you to panic a bit (or a lot). But before you throw in the towel, take a step back and ask yourself these questions:
- Is there anything else on your to-do list you can reprioritize? If so, rearrange it.
- Are there any unnecessary tasks in the project you can remove to cut down on time? Yeah? Eliminate them. More often than not, it’s better to turn the project in on-time if it’s 75% complete, rather than 100% complete a week later.
- Is there anyone who can help you finish it? Yes? Then ask. Delegation is always key.
But if you are definitely going to miss the cut off point, it still doesn’t mean everything is ruined. Adrian Granzella Larssen, Editor-in-Chief of The Muse, lays out exactly what to do. First and foremost? Alert all involved parties as soon as possible so they can plan accordingly.
Speaking of planning accordingly—there are steps you can take to minimize the chances of this happening again. “Set a faux deadline for yourself a day or two before your actual deadline—even put it in your calendar, which tricks your brain into thinking it’s due a few days before,” Larssen advises. “Stick to that date, and you’ll always be safe.”
Workplace Mental Health – all you need to know (for now) | Tom Oxley | TEDxNorwichED
How do I stop worrying about work?
Distraction can help you create a more positive atmosphere and reduce worries about work. Doing something that makes you happy or something that engages your attention, such as watching a film or playing a video game, can be a good way to help you forget about your worries. 10. Try anxiety reduction techniques
How can I cope with work-related stress?
Work related stress can be managed by developing healthy responses to fight stress. Tackle the main reason for stress. Learn methods to relax and have a healthy meal. Also take time off when you feel overwhelmed.
Should you tell yourself to stop worrying?
Telling yourself to stop worrying doesn’t work. In fact, trying to do so often makes your worries stronger and more persistent. This is because trying to “thought stop” forces you to pay extra attention to the very thought you want to avoid. But that doesn’t mean there’s nothing you can do to control worry. You just need a different approach.
How can I overcome my worries?
Examining your feelings and understanding the cause of them can help you overcome your worries. Think about the context of your situation and why you feel this way. Through this process, you may be able to gain insight into your situation and identify methods for coping with stress or re-framing your thought processes.
