Strategies for Dealing With Job-Related Anxiety

Are you frequently overwhelmed by worries, even about minor things? This could be a sign of anxiety. While anxiety is a common feeling involving unease, worry, or fear - particularly during periods of uncertainty, change, or high-stress situations - if not addressed, it can evolve to be pervasive. Anxiety can make it difficult to focus on our work and impact productivity and well-being. According to a study by Champion Health in the UK, 60% of employees experience some form of anxiety. This statistic is concerning, but what's more troubling is that many people suffer in silence, unaware or unwilling to acknowledge their struggles. Throughout my journey, I've encountered numerous moments where, in retrospect, anxiety was a silent battle for me. Externally, I appeared successful, but I was wrestling with persistent worries and self-doubt internally. Thankfully, with professional help and a supportive personal network, I've learned to manage these challenges better. My experiences have underscored the need to openly discuss anxiety and educate ourselves on coping mechanisms and support options. To get some practical insights and tips on this topic, I reached out to my friend Dana Berri. Dana is a licensed psychologist with expertise in applying Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) techniques. Here are 3 invaluable tips she shared on managing anxiety: 1. Befriend your anxiety and allow it to be: Contrary to the common advice we often hear telling us ‘not to worry’, a positive approach for managing anxiety involves intentionally allowing ourselves to explore these worries and letting the worry run its course. Ask yourself: ↳What am I thinking about right now? ↳On a scale of 1-10, how stressful do I feel? ↳Explore the worst-case and best-case scenarios and their probability. 2. Reframe your thoughts: Once you have identified these negative thoughts, try transforming them into more positive or constructive ones. E.g. ‘I will never be good at this’ to ‘This may be challenging now, but with practice, I can improve my skills over time.’ 3. Lean on problem-solving: Apply a problem-solving approach once you've identified and reframed negative thoughts. 1. Identify the Concern: ‘What's the specific concern that's causing anxiety?’ 2. Ask the Right Questions and focus on what’s helpful rather than what is right or wrong: Instead of dwelling on the worst-case scenario, redirect your focus. E.g. ‘What aspects of this situation are within my control?, is this thought helping me get what I want?’ 3. Set Realistic Goals: E.g. If you're anxious about an upcoming presentation, dedicate specific time to preparation. 4. Consider the Variables: Determine which variables you can influence and take action. E.g. You can’t control your manager’s mood, but you can plan to leave home early to avoid peak traffic. PS: Approach your feelings with kindness and curiosity. Image Credit: 6seconds.org

May is Mental Health Month. So, let me ask: How are you doing? Seriously. How are you REALLY doing? I speak to so many clients who wait too long to make a change. They endure difficult and demoralizing work climates, hoping that things will get better. While they wait, their confidence is eroded, making a job search that much more daunting. Please, don't let this happen to you. No job is worth your mental health. If you: ➙Don't get any satisfaction in your work ➙Routinely deal with people who are difficult ➙Do the work of 2 people (or more!) ➙Lack the resources to do your job well ➙Get no support from your direct supervisor ➙Are bullied or taken advantage of by co-workers ➙Find it difficult to muster the energy for your workday Then, your mental health is at risk. That is not okay! Here are 6 strategies to take care of yourself: 1️⃣ Map Your Triggers ↳ Document specific situations that drain you ↳ Track when your stress peaks ↳ Notice when you are withdrawing or in conflict 💡Action: Make adjustments where you can, based on what you learn 2️⃣ Create Non-Negotiable Boundaries ↳ Set firm work hours for yourself ↳ Block "recovery time" in your calendar ↳ Turn off notifications during deep work 💡Action: Communicate these changes with key people 3️⃣ Master the "Strategic Pause" ↳ Take micro-breaks (2-5 minutes every hour) ↳ Use lunch for actual lunch, not more work ↳ Practice quick breathing exercises between meetings 💡Action: Put these items in your calendar and set alarms to take care of yourself. 4️⃣ Control Your Controllables ↳ Organize your workspace ↳ Structure your day around your energy peaks ↳ Focus on what you can influence, not what you can't 💡Action: This is a habit. Keep coming back to what’s in your control when frustration builds. 5️⃣ Build Your Support System ↳ Connect with trusted colleagues ↳ Consider tapping into your Employee Assistance Program ↳ Look into professional counseling 💡Action: Ask for help, even when it makes you feel uncomfortable. You are worth it. 6️⃣ Prepare to Make a Change ↳ Activate your network and have casual conversations to test the waters ↳ Update your resume and your LinkedIn profile ↳ Build a list of target companies and research your options 💡Important Point: These steps aren’t a decision to leave. But, they will make it easier and quicker if you decide to do so. Reminder: Your mental health is non-negotiable. Protect it fiercely. 🎯 What's your best strategy for maintaining mental health at work? Tell us below! ♻️ Repost to support colleagues who might be struggling 🔔 Follow Sarah Baker Andrus for more career and workplace strategies

In this job market, it’s easy to feel constantly triggered by uncertainty, rejection, or the pressure to keep networking. I’ve learned through somatic therapy that our bodies often know we’re about to react before our minds catch up. Tuning into these subtle signals, even milliseconds before a reaction, can help us pivot from automatic responses to intentional ones. The mind-body connection matters! I've practiced somatic therapies like EMDR (Eye Movement Desensitization and Reprocessing) and Psych-K, which are powerful tools for getting in touch with the subconscious cues our bodies send us. These approaches help us reprocess old patterns, unlearn automatic reactions, and reprogram our responses, allowing us to show up with more presence and resilience. Here is a little info on both modalities. EMDR works by engaging both the brain and body to process memories and emotional triggers. It’s not just about talking through challenges but feeling and releasing them physically. EMDR can help reduce the emotional charge of rejection or setbacks, making it easier to move forward with clarity and confidence. Psych-K uses muscle testing and other techniques to communicate with the subconscious, identify limiting beliefs, and “rewrite” them. This process helps create a Whole-Brain State, making it easier to shift out of stress and into empowered action, even when facing job search anxiety or setbacks. When you get that visceral hit with your heart racing, stomach dropping, tension and resistance building, pause for a moment and: Notice the sensation - Where do you feel it in your body? Is it tightness in your chest, a knot in your stomach, or something else? Naming it helps you step out of autopilot. Ground yourself - Try grounding exercises like feeling your feet on the floor, taking a slow breath, or box breathing (breathe in for 4 seconds, hold for 4, out for 4, hold for 4, repeat 4x), or gently pressing your fingertips together. This brings you back to the present and calms your nervous system. Ask what you need - Sometimes your body is asking for reassurance, movement, or a break. Listening to these cues helps you respond with care instead of reacting out of habit. Reframe the experience - If you’re facing rejection, remind yourself it’s not a reflection of your worth. Rejection is almost always protection or redirection! Use the moment to practice self-compassion and look for the lesson or growth opportunity, because what is meant for you will be for you. The more we practice listening to our bodies and responding instead of reacting, the more resilient we become. Somatic therapies give us practical tools to process stress, regulate emotions, and stay grounded, especially when the world feels out of control. If you’re feeling overwhelmed by networking or the sting of rejection, know that your body holds wisdom that can help you navigate these challenges with more ease and self-trust.