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Workplace Anxiety: Symptoms to Identify it and Tips to Manage

Workplace Anxiety: Symptoms to Identify it and Tips to Manage


Workplace Anxiety: Symptoms to Identify it and Tips to Manage:

On an average we spend at least a third of our day at the workplace and it is an important aspect of our lives. While facing challenges every day at work is a common thing, excessive worry, fear or stress regarding one's work environment leading to workplace anxiety is also very common in today’s world. Here are some common symptoms of workplace anxiety:

  1. Physical Symptoms:
    1. Headaches or Muscle pain
    2. Rapid Heartbeat or sweating
    3. Fatigue or exhaustion
    4. Gastrointestinal problems (e.g stomachaches, diarrhea etc)
    5. Changes in appetite (eating too much or too little) 
    6. Impaired Sleep (Restless nights, Insomnia)
  2. Emotional Symptoms:
    1. Irritability or mood swings
    2. Excessive worry or fear of losing job
    3. Fear of failure
    4. Low self-esteem
    5. Poor concentration


  1. Behavioral & Interpersonal Symptoms:
    1. Avoidance of tasks or responsibilities
    2. Social withdrawal and strained relationships
    3. Increased absenteeism, conflicts or arguments
    4. Perfectionism and excessive need of control


  1. Physical Health Issues: Workplace anxiety can contribute significantly to the below condition:
    1. Hypertension
    2. Cardiovascular Issues
    3. Autoimmune Disorders


Impact of workplace anxiety can range from mild to severe and varies from person to person.  Coping with workplace anxiety is crucial for our mental and emotional well-being. Here are few tips to help you manage workplace anxiety:

  1. Practice Relaxation Techniques such as deep breathing exercises, mindfulness meditation etc
  2. Set Realistic Goals
  3. Time Management – prepare to-do lists and calendars
  4. Seek Support:  Talk to trusted colleagues, friends or family members about your workplace anxiety
  5. Maintain Healthy Lifestyle: eating well, regular exercise, enough sleep can help reduce anxiety
  6. Stress Reduction Activities- Engage in hobbies, exercise, or spending time with loved ones. Set time aside for self care
  7. Keep a Journal: Writing down your thoughts and feelings can help you gain insight into your anxiety triggers and patterns

Coping with workplace anxiety is an ongoing process, and it may take time to find the strategies that work best for you. Your Mental Health is important and there are resources available to support you in managing workplace anxiety. If your workplace anxiety is severe or persistent, do not hesitate from seeking Professional Help.

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