Job Anxiety - Is It You Or the Gig?
At the risk of saying something trite and very well known: all jobs have stress.
But, unhealthy levels of anxiety caused specifically by your job (or toxic company culture) goes way beyond that. Let me be clear, I’m not saying that every person should be made to feel 100% comfortable all the time at work.
That’s impossible and not the way the world works. To live, work, and interact with other humans means discomfort and potentially stressful situations. But that’s not what this is about.
When unhealthy levels of anxiety arise at work, we must determine the cause, and decide what needs to be done. I’m conscious that this is a delicate and complex topic, so I highly encourage you to take these learnings and apply them to your specific situation, and leave the rest that may not apply.
You know your situation better than anybody else does, so you may just need to “zoom out” and determine if it’s you… or the gig.
WHAT IS WORK-INDUCED ANXIETY?
When it comes to work-induced anxiety, we aren't talking about those heart palpitations you get when you have to deliver on sales objectives, give a presentation to your boss, or meet a tight deadline. Those are pretty common situations where we may feel a surge of adrenaline that helps us to get things done.
Work-induced anxiety is when feelings of chronic stress and anxiety are constant, potentially impact you outside of work (i.e. you can’t turn it off), and you feel like you just can’t escape those feelings no matter what you do because you’re waiting for (insert your biggest work fear here).
I’m not just preaching to the choir here, folks - I’ve felt these feelings before too and they’re horrendous. I’m talking stress nightmares and waking up at 6am on the dot every morning with brand new IBS feelings. Obviously, this is not great, healthy, or sustainable.
HOW WORK-RELATED STRESS AFFECTS MENTAL HEALTH
Several other mental health conditions and outcomes can arise from unmanaged workplace anxiety, too. Panic attacks, depression, and burnout can all occur as a result of unmonitored stress levels, literally impacting your ability to function in life and work.
It’s a very slippery slope - so if you put this type of stuff on the back burner because it “doesn’t seem like a big deal”, that’s the point where your brain and body will go, “Ok this is why we can’t have nice things, and I’m going to give you even more symptoms until you take me seriously.”
I’m not trying to be negative here, but just very honest, because anything short of that would do you all a disservice.
Here’s the thing: unmanaged anxiety can affect your physical health and even cause physical conditions. The mind-body connection doesn’t lie, folks.
tress-induced anxiety can also contribute to a range of unhealthy behaviors like excessive substance consumption (e.g. alcohol or drugs) with a clear purpose: using anything we can to cope, which could potentially lead to cardiovascular disease, psychological diseases, high blood pressure, and other medical conditions.
See where I’m going with this?
Don’t ignore the signs - they’re there because your body and brain are pleading to you to take a closer look at what’s going on.
THE SUNDAY SCARIES
Have you ever heard of the “Sunday Scaries”?
Yes, it’s a real thing and not just a meme.
It's that feeling you get in the last hours of the weekend where the thought of going to work on Monday causes that giant pit in your stomach to feel like it’s tethering you to the floor with fear. Perhaps it’s because you start to think of everything you left unfinished on Friday, what’s facing you on Monday at work, or a colleague or boss who’s just a plain old-fashioned bully.
Even if you had time to hang out with friends and socialize, it’s possible you took on some of THEIR worries and job anxiety and now you’re feeling a bit of their pain, too.
Some people cope with this by going into full-on weekend warrior mode, and never stop working or doing. Just because it’s “good for us” doesn’t mean it does us good when we spend the weekend working, working out, working on house projects, or simply worrying about work. Stillness and quiet is good for us, but when that feels uncomfortable, folks avoid it like the plague because then it leaves their mind open to focus on what they’ve become so good at worrying about.
No wonder Sunday is now felt by many as one of the unhappiest days of the week.
Finally, it could really be because you don’t like your job (or company) for a whole variety of reasons.
DETERMINING THE CAUSE
The perceived sense of doom comes from somewhere, and there are two potential causes here:
It's not you; it's me. If the anxiety comes from you (e.g. it existed before you had the gig), think about why it’s being triggered in your current role, and most importantly, how you need to manage it. Perhaps you’ve struggled with anxiety or other mental health issues for a while and haven’t yet sought help or tools to manage those feelings, or maybe the folks you work with have a certain way of just “bringing it out in you”.
It's not me; it's you. If your job is the root of the issue, what's the specific cause? Is it the workload? Your boss? The company’s culture? Once you identify it, you'll need to be proactive about who you can talk to about it and if there’s anything that can be done to mitigate the effects on you. Poor communication, job insecurity, and a heavy workload are common sources of these types of work-associated stress.
If you’re unsure which category really fits you, keep reading because we’re going to get into the nitty-gritty here.
5 SIGNS YOUR JOB IS TOO STRESSFUL
Unfortunately, most people only notice their stress levels when they start noticing persistent emotional or physical symptoms that are too loud to ignore. Watch for these signs of stress when it comes to work, because it could mean it’s time to take a good hard look at what’s going on and if you need to take some action to do things differently.
1. YOU FEEL ANXIOUS, IRRITABLE, OR DEPRESSED
If you find yourself snapping at colleagues, waking up in a cold sweat, or unable to get out of bed in the morning because you can't face work…
Then your job stress might be getting out of hand.
This may be especially true for you if you have experienced an anxiety attack before going to/dialing into work.
Ask yourself why you are having these feelings. Are you working too many hours? Is your boss constantly at your heels? Is your place of work just an uncomfortable or toxic place to be?
2. YOU STRUGGLE TO CONCENTRATE
Poor concentration and brain fog can be symptoms of job stress. Job burnout may be on the horizon. This can be especially true of those who work long hours.
3. YOU'VE LOST INTEREST IN YOUR JOB
If your job used to bring joy, but now you'd rather scrub the sink (except for you folks who get really zen from cleaning, I see you) than tackle your work to-do list, then you'll need to take inventory when it comes to your levels of job stress.
A drop in job satisfaction can be a sign that increasing levels of workplace anxiety has struck.
4. YOU CAN'T SLEEP OR “SWITCH OFF” FROM YOUR JOB
Sleep disturbance is another sign that workplace stress may be affecting your quality of life.
5. YOU EXPERIENCE NEW PHYSICAL PAIN OR DISCOMFORT
Just before the annual meeting, your heart rate skyrockets, your stomach cramps, and you feel sick (no, not the fear of public speaking type). Every part of you is aching by the end of the working day. These could be symptoms of anxiety or psychological distress related to your job.
You might think that you just need to just suck it up (p.s. we need to stop normalizing that nonsense because it’s not perseverance or coping), put up with the stress, and keep working. But that’s the last thing you should do. Getting to the root cause is the most important action to take so you know how to address work-related stress in a healthy way.
WHAT CAN I DO TO MANAGE THIS?
If you're looking for a magic wand to wave it all away, and while I wish I could give that to you, it unfortunately doesn’t exist.
But there ARE things you can start putting into place to cope with work-related anxiety and determine if a change in circumstance is needed.
First, personal accountability is key here (1). You're a chronologically-aged adult, and part of that is taking responsibility for what you do (or don't do) to manage aspects of your life.
Your mental health is one part of your life, and you'll be more invested in improving your situation if you are the driver.
Next, if your workplace-related anxiety is role-related or culture-related, who can you speak to about trying to help shift your immediate environment (if possible)?
Here are some pointers from my book (2) to help you have those tougher mental health at work conversations if and when you choose to have them:
1. CHOOSE YOUR PERSON, TIME, AND PLACE
Know who to talk to and book them for a meeting.
Your company's employee assistance program (EAP) could be your first option, or you could book your supervisor/manager for a meeting. (3)
2. BE PREPARED TO EDUCATE, EXPAND AND EXPLAIN
Especially if you don't have an EAP, be ready to be specific about your specific problems, why they’re impacting you, and what you want/need to change. (4)
Taking action is important, especially to take control of your own mental health and drive change in the way you need.
CAN I QUIT MY JOB IF MY MENTAL HEALTH IS SUFFERING?
Let me be clear: if the price is your mental health, it’s too damn expensive.
Can you quit a job because your mental health has been in a nose dive? The short answer, obviously, is yes. But it’s not always that easy.
With “old school” stigmas still circulating that quitters aren’t “winners” (ugh, barf), many people suffer through a job they hate because of what they think people will think of them. We’ve been taught that “when you get into a job or career it's for life – and that's something that just isn't true, or based in reality anymore”.
For those who also don’t have something lined up to go to after they quit, the stigma they can sometimes encounter from recruiters can be really tough to deal with. Unfortunately, being hired while you’re still working is often seen as “more favorable” than if you’re being hired while unemployed. It’s a social stigma that is currently being addressed, but that’s a slow-burn, kids.
But perhaps the recent Great Resignation will begin to change this narrative about job quitters and help those suffering in silence to be bold and make a decision in favor of their mental health and general well-being.
If you want to quit to prioritize your mental health, that’s a great reason, but make sure to think before you leap.
Did you reflect on your situation from several different angles and do your due diligence?
Have you tried talking to a coworker, asking for help from management, going to counseling, taking breaks, or practicing consistent stress management techniques? Have you honestly asked yourself if you’re uncomfortable with discomfort? If you haven’t tried any of those, then be careful about putting the blame solely on your job.
This is where it could be you – because if you’re not taking reasonably good care of yourself - it’s easy to feel like “other stuff” is setting you off.
IF IT’S THE GIG AND YOU’RE GOING TO TAKE THE LEAP ELSEWHERE
There’s a lot to consider here based on your individual situation, but consider these pointers.
1. HAVE A PLAN
Be intentional. Whether you line up another job first or decide to take a break, know where you're going.
2. KNOW WHY YOU'RE LEAVING
Know specifically why you left, what drove you to do that, and what you want next that’s different from your present circumstance.
3. TAKE A STEP BACK
Be intentional - don’t make a decision on impulse and rage quit. I know it may seem fun to pull a Half Baked, but in real life, that rarely goes well after the fact (even though it would feel really good in the moment).
THE BOTTOM LINE ABOUT JOB ANXIETY
Be mindful of work-related anxiety; it matters and needs to be managed.
If the cause is you, take responsibility and do something about it.
If it's the gig, identify stakeholders who can help to create a shift. And if isn’t possible, then maybe it’s time to move on.
And remember: no job is worth your mental health.
Are you ready to help your team learn how to cope with escalating work stress due to workflow demands? Reach out to Melissa to learn more.
Want to learn more about creating a psychologically safe space for mental health conversations in the workplace? Check out Melissa’s book.
