Workplace Anxiety: How to Handle Stress on the Job

Workplace Anxiety: How to Handle Stress on the Job

by | Mar 17, 2025 | Anxiety, Blog

Understanding Workplace Anxiety

Workplace anxiety is a common issue affecting millions of employees across various industries. Whether it's looming deadlines, difficult colleagues, or job insecurity, workplace stress can take a toll on mental and physical well-being. Identifying the sources of anxiety and learning effective coping strategies can improve overall job satisfaction and performance.

Signs and Symptoms of Workplace Anxiety

Recognizing workplace anxiety is the first step toward managing it effectively. Common signs include:

  • Constant worry or nervousness about work tasks

  • Difficulty concentrating or making decisions

  • Physical symptoms such as headaches, muscle tension, or stomach discomfort

  • Irritability or mood swings

  • Sleep disturbances related to work stress

If left unaddressed, workplace anxiety can lead to burnout, decreased productivity, and even long-term health issues.

Common Causes of Workplace Anxiety

1. High Workload and Tight Deadlines

Excessive workloads and unrealistic deadlines can create pressure, leading to chronic stress.

2. Poor Work-Life Balance

Long hours and difficulty unplugging from work contribute to heightened anxiety levels.

3. Difficult Work Relationships

Conflicts with coworkers or supervisors can cause emotional distress and anxiety at work.

4. Job Insecurity

Fear of layoffs or job instability can increase feelings of uncertainty and stress.

5. Lack of Control

Feeling powerless in decision-making or having unclear job expectations can heighten workplace anxiety.

Effective Strategies to Manage Workplace Anxiety

1. Prioritize Time Management

Organizing tasks and setting realistic goals can prevent overwhelming workloads. Use tools like to-do lists, time-blocking, and prioritization methods to stay on track.

2. Set Boundaries

Avoid taking work home by setting clear boundaries. Turn off work notifications after hours and establish a routine that promotes relaxation.

3. Practice Mindfulness and Deep Breathing

Mindfulness techniques such as meditation, deep breathing, and progressive muscle relaxation can help alleviate stress and promote mental clarity.

4. Seek Support

Discussing workplace concerns with a mentor, therapist, or trusted colleague can provide valuable guidance and emotional relief.

5. Foster Healthy Work Relationships

Building positive connections with coworkers can create a supportive work environment that minimizes stress.

6. Take Breaks and Move

Short breaks throughout the workday, along with physical activity like stretching or walking, can help reduce tension and improve focus.

7. Address Workplace Concerns with Leadership

If workplace anxiety stems from organizational issues, consider speaking with HR or management to address potential improvements in workload distribution or company culture.

When to Seek Professional Help

If workplace anxiety becomes overwhelming and starts affecting daily life outside of work, it may be time to seek professional help. Therapy, counseling, or stress management programs can provide coping strategies tailored to individual needs.

Final Thoughts

Managing workplace anxiety is crucial for maintaining mental well-being and overall job performance. By recognizing stress triggers and implementing effective coping mechanisms, employees can cultivate a healthier, more balanced approach to work. Prioritizing mental health not only enhances personal well-being but also contributes to a more productive and positive workplace environment.

Taylor McDonald Counseling Ankeny

Taylor McDonald, T-LMHC

Taylor works with preteens, teens, and young adults. She offers insightful, thoughtful guidance and practical tools to help you make lasting change.
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Managing Election Day (and Beyond) Anxiety

Managing Election Day (and Beyond) Anxiety

by | Nov 8, 2024 | Anxiety, Blog, Kay Foster

Election day is here again, and with it, waves of emotions, questions, and lots of anxiety. You are not alone if you're feeling tense or overwhelmed. Many people feel this way—especially when constant news updates and social media can make it feel like every opinion is right in your face.

As a therapist, I work with many clients who feel the weight of this election in a way I’ve never seen before. Emotions are high, and the uncertainty about outcomes or the future leaves people feeling helpless and, sometimes, hopeless. If you’re finding it challenging to stay present and manage your anxiety, stay tuned for some helpful tips. Whether you use these today or in the days after the election, these small steps can make a big difference.

1. Identify Your Triggers

Knowing precisely what’s causing your anxiety can be empowering. Are you stressed every time you scroll through social media? Or maybe it's when the news is on in the background? Are there specific friends or family members that leave you feeling a sense of dread or despair? Try to notice what, or who, specifically, is making you feel anxious. Once you know, you can start to make small changes—like limiting your screen time or choosing a specific time to catch up on updates. You might even think about limiting contact with that person until you have the capacity to discuss the election results. 

2. Set Boundaries with Social Media and News Outlets

While staying away might be hard, try setting specific times to check the news or scroll through updates. Think of it as setting a boundary for your own emotional well-being. You could set a timer to catch up for 10-15 minutes in the morning and then again in the evening. This can help you stay informed without getting overwhelmed. If you’re determined to watch election results roll in, make a plan ahead of time for what time you want to go to bed and stick with it. Will staying up all night awaiting the results help you feel hopeful and balanced the next day? I’m guessing the answer for most of us is no. Give yourself permission to check out, take care of yourself, and check back in when the time is right. 

3. Use Grounding Techniques

When anxiety kicks in, grounding techniques can bring you back to the present moment. One simple method is the 4-4-4 breathing exercise: inhale for four counts, hold for four, and exhale for four. This slow breathing pattern helps calm your nervous system. You might also try progressive muscle relaxation, where you tense and release different muscles in your body, working your way from head to toe. Rubbing an ice cube on your forehead or wrists can have a similar effect.

One question I often ask my clients is how much time in a day do they give themselves in which they are totally unstimulated - no phone, no music, no distractions - just space to sit and breathe? For most people, the answer is none. It’s just not something that authentically happens. Being intentional about these small moments of peace can create a sense of control in moments of worry or panic. When your anxiety is more intense than usual, I recommend doing these grounding techniques several times a day, even when you’re not feeling particularly anxious at that moment.

4. Focus on What You Can Control

There are plenty of things we can’t control about elections, but there are also a few things we can. Voting, for example, is one way to take meaningful action. After that, think about small, manageable ways to direct your energy—maybe reaching out to friends, offering transportation to the polls, or simply taking a mindful break. Shifting focus from the unknown to tangible action is a powerful way to ease anxiety. The goal is to focus on empowerment rather than powerlessness.

5. Connect with Your Support Network

Don’t go through this alone. Sometimes, talking to friends, family, or a therapist can lighten the load. Connecting with others who understand what you’re going through is comforting. Maybe plan a time to call a friend or meet up for coffee. Staying connected can offer a fresh perspective and remind you that you’re not alone in feeling this way. Maybe you decide that watching the election results come in is not suitable for your mental health, and you want to schedule a night out with friends or participate in an activity you enjoy instead. 

Recently, one of my clients shared that they’d come to therapy specifically to talk about election anxiety in a calm, supportive space. They found it helpful to voice their concerns openly—about the future, what others might think, and their worries in this political climate—without any judgment. They were grateful to have a safe space to process their concerns and questions without feeling the need to defend themselves. Therapy can be a space where you can say it all, feel supported, and come away with tools to face the days ahead. 

6. Move Your Body

Moving your body is one of the most effective ways to reduce stress and anxiety. I like to think about anxiety as energy in your body that needs to be released. We all know that feeling of anxiety that builds and builds but has nowhere to go. Moving your body is a tried and true way to get that energy out. If you like to work out by going to the gym or running, do that! If you prefer to go for a leisurely walk or stretch, do that! Whatever feels good for your body and allows you to use the anxious energy for movement, your body AND mind will thank you for it. 

7. Make a Plan for the Day/Week After

Election anxiety doesn’t always end on Election Day. Planning a simple routine for the day after can offer a sense of stability. Whether that’s scheduling time to do something you enjoy, going for a walk, or practicing gratitude, these gentle routines can keep you grounded, even as results unfold. I’ve talked to a lot of people who are considering taking the day off from work after Election Day. Only you know yourself well enough to know if you will be consumed by the results that day or if you can truly unplug and use that day to rest. Be honest with yourself about what you need. 

Take Care of Yourself

Elections are always emotionally charged, and it’s okay to feel anxious. By taking steps to recognize triggers, setting boundaries, and staying connected, you can find a bit of calm in all the chaos of the upcoming days. If you need support or a safe space to process, I’m here to help. In the meantime, I encourage you to find small moments of peace and contentment. 

 

If you or someone you know is in need of support for mental health or therapy services, don’t hesitate to reach out to us at Ankeny Counseling Center. Our compassionate team is here to help you on your journey toward well-being. Call us at 515.289.3757 or email inquiry@ankenycounselingcenter.com today to learn more or to schedule an appointment. You don’t have to face this alone – we’re here for you every step of the way.