Nearly half of my clients have wrestled with workplace-induced anxiety. Yes, that pesky “big pink elephant in the room” is real! And it’s high time we gave it the attention it deserves!
We spend at least one-third of our lives at work. Beyond just being a means to survive, work is a core part of our identity. Given the sheer amount of time and significance work holds in our lives, it’s no surprise that workplace stress directly impacts mental health.
The Cost of Workplace Anxiety
Here’s a wake-up call: in 2018, Malaysia lost RM14.46 billion in productivity—1% of the nation’s GDP due to mental health challenges at work. As Consultant psychiatrist Prof Datuk Dr. Andrew Mohanraj highlighted at the 2024 Mental Health Forum, these numbers aren’t just statistics; they represent real lives in need of better support (The Star).
Globally, the numbers are even more alarming. Anxiety and depression in the workplace cost the global economy an estimated US$1 trillion in the same year (Selangor Mental Health Association).
Are You Experiencing Unmanageable Anxiety At Work?
Not sure if your anxiety is just a rough day or something more persistent? Take a moment with this self-reflection guide: Am I Normal?. Sometimes, a little self-check is all it takes to start getting things under control.
Understanding Workplace Anxiety
I often remind my clients: Emotions carry meaning and intention, they help us survive and thrive (Read more). Anxiety at work is often a sign that your sense of security is compromised. In simple terms, you don’t feel safe, whether it’s with certain people, specific projects, or the overall work environment.
Common Workplace Anxiety Triggers
Many of my clients tell me they get anxious because of things like:
✅ Pressure to perform on a specific task or project (that looming deadline, anyone?)
✅ Fear of public speaking (sweaty palms before presentations)
✅ Workplace conflicts with difficult colleagues
✅ Speaking up in meetings (that heart-thumping moment when all eyes are on you)
✅ Office social events (sometimes even lunch feels like an obstacle course)
✅ Imposter syndrome or low self-esteem
✅ Toxic work environments that just drain your day
(For more insights, check out this article.)
Finding the Root Cause of Your Anxiety
Once you’ve pinpointed the specific work situations that set off your anxiety, ask yourself:
👉 “What is it about this that makes me feel unsafe?”
Think of it as a bit of detective work, time to channel your inner Sherlock and dig deep! Start by exploring these two key areas:
1. External Factors: Workplace & People
Ask yourself these questions:
- Workplace culture & policies: Does your office feel more like a pressure cooker than a supportive community?
- Leadership & colleagues: Are there individuals whose micromanaging or harsh communication make you feel like you’re tiptoeing on a minefield?
- Boundary violations: Are you forced to overwork, sacrificing personal time for job demands? If your work-life balance feels like it’s been tossed into a blender, chances are your boundaries are being overstepped.
2. Internal Factors: Unfinished Business
Sometimes, anxiety isn’t just about what’s happening at work. It can also be stirred by feelings deep inside. External triggers can gently nudge you, bringing up that “unfinished business” from the past. That’s why your reaction might feel stronger than expected; it’s not only about the current event, but also about unresolved feelings that still linger. Ask yourself:
- Past trauma triggers: Is your current anxiety remind you the old wounds from past experiences of humiliation, abandonment, or rejection?
- Emotional flashbacks: Are current work challenges reopening old scars you’d rather keep closed?
If your anxiety is primarily driven by internal triggers, you might find yourself feeling especially overwhelmed and hurt, almost as if you’re blowing minor issues way out of proportion. This can lead to a cycle of self-blame, where you question your worth and deem your feelings as “invalid.” Such negative self-talk only intensifies the internal resistance you feel. In my experience, once clients gain clarity and truly understand the deeper roots of their anxiety, that internal resistance begins to dissolve. This newfound understanding paves the way for clearer strategies to manage anxiety, and that’s when healing starts to happen.
Essentially, these are the two key areas I help my clients unpack when addressing workplace anxiety. Once we understand the root cause, we can develop personalized strategies to manage it effectively.
Managing Anxiety at Work
Ready to take back control? Dive into these practical strategies to calm your nerves and reclaim your workday: How to Calm Yourself in Public. Trust me, step by step, you can regain your power.
When It’s Time to Walk Away 🚪
If your anxiety is mainly due to external factors that aren’t within your control (e.g., toxic leadership, unhealthy work culture), it might be time to “run” to a safer place. You know what I mean. 😉
Trust me, taking that step is not only brave, but it’s also an empowering leap toward a healthier, happier you.
Remember, anxiety isn’t an enemy, it’s your brain gently signaling that something needs to change. Embrace that signal as an invitation to reimagine your work life and create a space that nurtures your well-being and growth. You deserve to feel secure and inspired at work!
I invite you to dive into my Manage Anxiety Toolkit Series for more practical guidance on how to support yourself and truly befriend your anxiety?
If you need one-on-one support, book a session with me here:
👉 Schedule an appointment
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