If you experience anxiety, you probably know that stress makes it worse. Unfortunately, work is a place where stress commonly occurs.
Getting stressed at work happens to everyone, and it’s perfectly normal. But stress that is persistent and impairs daily functioning could mean an anxiety disorder.
According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults—about 18.1 percent of the population—every year.
The types of anxiety that people suffer vary from specific conditions such as agoraphobia and social anxiety disorder to generalized anxiety disorder. For some, their anxiety includes panic attacks.
Panic disorder is diagnosed in people who experience spontaneous panic attacks and are then preoccupied with the fear of a recurring attack. If you have a panic disorder, you might have to deal with a workplace panic attack.
According to licensed clinical psychologist Dr. Joshua C. Klapow, experiencing panic attacks at work is rare—but if you’re having them, you should see a mental health professional to help you manage them.
One thing you can do for your anxiety at work is to find a safe space. This can be a private place to sit during a panic attack or an open conference room with a trusted friend. Maybe you can go on a walk around the block to call a friend or family member, or to a quiet cafe down the street. Don’t wait until you begin to have anxiety to look for this safe space. Plan ahead and take regular breaks to let yourself have a moment to take deep breaths.
Here are additional tips for managing stress and anxiety in the workplace from the Anxiety and Depression Association of America.
- Focus on your work. Work can make you feel more productive and boost your self-esteem
- Tell a trusted co-worker what you are going through. Knowing that someone accepts your condition can be comforting, and it might reduce your anxiety about having a panic attack at work
- Learn to recognize the symptoms of your disorder and how to handle them
- Practice time management. Make to-do lists, and prioritize your work. Schedule enough time to complete each task or project
- Plan and prepare. Get started on major projects as early as possible. Set mini deadlines for yourself. Anticipate problems, and work to prevent them
- Be realistic. Don’t overcommit or offer to take on projects if you don’t realistically have time
- Ask for help. If you’re feeling overwhelmed, ask a co-worker for help. Later, you can return the favor
- Communicate. Speak up calmly and diplomatically if you have too much to handle. Your supervisor might not realize you’re overextended
- Stay organized. Filing and clearing your desk and computer desktop might rank low on your priority list, but they can save you time in the long run and prevent a crisis later
- Avoid toxic co-workers. Try to ignore negativity and gossip in your workplace
- Take breaks. A walk around the block or a few minutes of deep breathing can clear your head
- Set boundaries. Don’t take work home with you. Don’t check your work email or voicemail after hours
- Savor success. Take a moment to celebrate your good work before moving to the next project. Thank everyone who helped you
- Plan a vacation. You’ll be rejuvenated and ready to work when you come back
- Be healthy. Eat healthfully, get enough sleep, exercise regularly, and limit caffeine and alcohol. Try to keep your body and mind in shape to handle challenging situations
Above all, remember that effective treatments and therapies are available if your anxiety is interfering with your life. Don’t be afraid to talk to your family doctor or other trusted health care professional.
Work is an important part of who we are. It allows us to be financially secure, feel that we are contributing to society, and find our professional niche. You can’t reap all of these benefits if you are looking over your shoulder worrying about anxiety ruining your day. Do what you need to do to feel comfortable, safe, and able to cope in case anxiety finds you in the workplace.