Anxiety at Work: When to Quit

Why Can Work Cause Anxiety?

A person can experience anxiety at work when the expectations and responsibilities of the job exceed their perceived ability to cope effectively. Factors contributing to work anxiety include high workloads, tight deadlines, unclear expectations, lack of control over tasks, interpersonal conflicts, and a lack of work-life balance.

Experiencing anxiety because of one’s job is common in small doses. The modern work environment is often characterized by fast-paced tasks, high expectations, and a constant need to adapt to changes, all of which can contribute to stress. Careers and jobs play a substantial role in someone’s mental health due to the significant amount of time and energy individuals invest in them.

Common causes of work stress include:

• Unmanageable workload
• Unsupportive management
• An abusive boss and/or narcissistic boss
• Lack of opportunities for growth
• Violation of values
• Workaholism
• Conflict with co-workers
• Frequent micromanagement
• Consistently ignored input
• Lack of work-life balance

Is Anxiety at Work Negatively Impacting Your Mental Health?

Work anxiety can profoundly impact mental health, leading to increased stress levels, work burnout, and even exacerbating underlying mental health conditions like depression and anxiety disorders. According to a recent study, 50% of female participants and 31% of male participants experienced symptoms of generalized anxiety disorder (GAD) as a result of work-related stressors.¹

Recognizing its presence involves paying attention to physical and emotional cues. Persistent worry, difficulty concentrating, sleep disturbances, and physical symptoms like headaches or gastrointestinal issues can be signs. Frequent negative thoughts about work outside of office hours and a growing sense of dread before work indicate work-related anxiety affecting mental well-being.

Signs your job is negatively affecting your mental health include:

• Dreading going to work
• Declining motivation
• Irritability
• Feeling depleted
• Getting inadequate sleep due to work stress
• Social withdrawal
• Physical symptoms, including tension headaches, muscle pain, and digestive issues
• Changes in appetite
• Lack of enjoyment
• Difficulty concentrating
• Negative self-talk
• Physical ailments, including high blood pressure and compromised immune system function
• Chronic absenteeism²

When to Quit Your Job Due to Stress

If the anxiety you experience at work consistently interferes with your ability to perform tasks effectively, disrupts your sleep patterns, and affects your physical and mental health, it might be indicative of a toxic work environment. If efforts to manage anxiety, such as setting boundaries or seeking support, prove ineffective and the source of stress persists, it could be a sign that the job is not conducive to your well-being.

Here are some warning signs that you should quit a job due to anxiety at work:

• Constantly bringing negative energy home
• Feeling that the work environment is toxic
• Experiencing physical or mental health issues
• Sustained lack of interest in the job
• Observing a visible impact on personal relationships
• Decreased self-care and well-being
• Frequent physical ailments related to work stress
• Having frequent panic attacks when at work or thinking about work
• Developing ergophobia, or a fear of going to work

Deciding to leave a job due to anxiety is a significant choice and not taken lightly. It’s important to evaluate the balance between the job’s toll on your mental health and the potential consequences of leaving, such as financial stability and finding new opportunities.

Should You Ask for Accommodations Instead of Quitting a Job Due to Stress?

In certain situations, it’s worth exploring how your needs can be accommodated at work before considering quitting. Anxiety can be considered a disability under the Americans with Disabilities Act (ADA). This means employers are often required to provide reasonable accommodations to create an environment conducive to productivity and well-being, allowing you to effectively manage work-related stress and anxiety without leaving your job.

Some accommodations you might ask for to relieve anxiety at work and avoid quitting include:³

• Flexible start or end times
• Flexible break schedules when you need to get calm or be in a quiet space
• Reduced work hours
• Telecommuting
• Reduced distractions like noise or lighting
• Private workspace
• Job restructuring
• Extended deadlines
• Mentoring or support
• Wellness programs
• Written instructions
• Ergonomic adjustments
• Task rotation

How to Cope With Anxiety at Work

While quitting and finding an alternative job that is healthier for someone with anxiety is a great choice, not everyone has the immediate flexibility to do so. Financial commitments, lack of alternative opportunities, or other responsibilities can constrain this decision. In such cases, exploring coping skills for anxiety that don’t eliminate the stressors themselves but aid in managing the anxiety becomes crucial.

Coping skills for anxiety provide the tools to navigate the challenging work environment while contemplating future steps. Acknowledging that managing work-related anxiety is a process and seeking support within and outside of work can facilitate positive coping in a stressful work environment.

Try the following coping techniques for dealing with anxiety at work:⁴

• Take mental breaks throughout the day whenever possible
• Setting healthy boundaries between work and home
• Recite positive affirmations about yourself several times per day
• Use a mindfulness app to practice deep breathing
• Break tasks into smaller steps
• Create a to-do list and organize by priority
• Take breaks from work for a quick walk or a set of jumping jacks
• Take time off work for mental health
• Text or call a loved one when feeling overwhelmed
• Utilize stress balls or fidget toys
• Create a comfortable workspace, such as a cozy throw blanket or pictures of family
• Limit multitasking and focus on one baby step at a time
• Practice assertiveness and let your boss know when you have too much on your plate

What Doesn’t Help Relieve Anxiety in the Workplace

Certain behaviors, though often unintentional, can inadvertently exacerbate anxiety in the workplace. Engaging in excessive self-criticism and negative self-talk about performance can perpetuate anxious feelings. Likewise, fearing mistakes and constantly seeking perfectionism will exacerbate anxiety at work.

Overburdening yourself with an excessive workload without setting boundaries can lead to burnout rather than effective productivity. It’s also unproductive to suppress or ignore feelings of anxiety, as this can amplify its impact over time. Recognizing these counterproductive behaviors is crucial to adopting healthier strategies for managing anxiety at work and fostering a more supportive work environment.

Common behaviors that won’t help with anxiety at work include:

• Ignoring or repressing your work anxiety and trying to push through
• Walking away from the problem
• Constantly seeking external validation from your boss
• Avoiding necessary conversations with your boss or coworkers
• Comparing yourself to others at work
• Overloading on information
• Isolating yourself when not at work
• Attempting to do everything at work perfectly

When to Seek Professional Help for Anxiety at Work

If anxiety at work begins to significantly impact your daily functioning, emotional well-being, and overall quality of life, it’s a good time to seek guidance from a therapist. If your anxiety prevents you from effectively managing tasks, affects your relationships, or consistently causes distress, therapy can provide valuable tools to cope and address these challenges.

Moreover, if you’re grappling with deciding whether to quit your job due to anxiety, therapy can help you explore your feelings, assess your options, and make an informed decision aligned with your mental health needs.

Online therapy for anxiety has become increasingly popular and accessible, offering the flexibility to connect with a therapist from the comfort of your own space. Utilizing online therapist directories can help you find a suitable therapist specializing in anxiety, ensuring you receive professional guidance to navigate workplace-related anxiety and the decision-making process regarding your career path.

Treatment for Anxiety at Work

Treating an anxiety disorder can significantly alleviate the symptoms of anxiety experienced at work. Effective treatments, including therapy, medication, or a combination of both, can equip individuals with coping strategies to manage anxiety triggers.  Seeking professional help and adhering to a treatment plan can create a positive ripple effect, fostering a healthier work environment and improving overall well-being.

Therapy provides tools to reframe negative thought patterns, develop relaxation techniques, and build resilience, enhancing one’s ability to handle workplace stressors. Medication can help regulate brain chemistry, mitigating the intensity of symptoms.

Treatment options for anxiety at work include:

Therapy

There are many effective modalities and forms of therapy for anxiety. In individual psychotherapy, a trained therapist works one-on-one to address specific anxiety triggers and develop coping strategies. Group therapy involves sessions with individuals facing similar challenges, facilitating shared experiences and insights. Support groups offer a more informal setting for discussing anxiety-related concerns among peers.

The frequency of therapy sessions depends on the individual’s needs, the severity of anxiety, and the therapist’s recommendation. Weekly sessions might be suggested, gradually spacing them out as progress is made. Consistency and open communication with the therapist is crucial in determining the most effective therapy frequency.

Effective types of therapy for anxiety at work include:

• Cognitive behavioral therapy (CBT): CBT for anxiety is a structured approach that helps individuals identify and modify negative thought patterns and behaviors contributing to anxiety.
• Dialectical behavior therapy (DBT): DBT for anxiety combines cognitive-behavioral techniques with mindfulness to address intense emotional reactions and improve emotional regulation.
• Exposure therapy: Exposure therapy for anxiety involves gradually exposing individuals to anxiety-triggering situations in a controlled environment, helping them confront and manage their fears.
• Eye movement desensitization and reprocessing (EMDR): EMDR for anxiety involves guided eye movements to process distressing memories and reduce their impact on anxiety.
• Acceptance and commitment therapy (ACT): ACT for anxiety focuses on increasing psychological flexibility, which means learning to accept challenging thoughts and emotions while taking committed actions aligned with personal values.
• Mindfulness-based stress reduction (MBSR): MBSR combines mindfulness meditation and awareness techniques to help individuals become more attuned to their thoughts, emotions, and physical sensations without judgment.
• Psychodynamic therapy: Psychodynamic therapy helps individuals understand how early life experiences might be influencing their reactions to workplace stress.
• Neurofeedback: Neurofeedback is a biofeedback technique that uses electronic monitoring to help individuals learn to control physiological responses to stress and anxiety.
• Alternative therapies: Some individuals find relief through alternative therapies such as acupuncture for anxiety, aromatherapy, or herbal supplements, although these should be discussed with a healthcare professional.

Medication

Medication is commonly prescribed as part of an anxiety treatment plan, often in combination with therapy. Medications like antidepressants and anti-anxiety drugs can help regulate brain chemistry and alleviate the intensity of anxiety symptoms. When used in conjunction with therapy, medication can provide additional support, helping individuals manage their anxiety more effectively and facilitating a holistic approach to treatment that addresses the condition’s physiological and psychological aspects.

Common medications prescribed for anxiety at work include:

• Antidepressants: Antidepressants, such as SSRIs and SNRIs, work to balance neurotransmitters in the brain, reducing anxiety symptoms. Tricyclic antidepressants can also be prescribed for anxiety.
• Beta-blockers: Beta-blockers can be used for anxiety to manage physical symptoms, like rapid heart rate and trembling, by blocking the effects of adrenaline.
• Benzodiazepines: Benzodiazepines are fast-acting medications that provide short-term relief from acute anxiety but may carry a risk of dependency, making them generally used for short periods.
• Buspirone: Unlike benzodiazepines, buspirone doesn’t have the same risk of dependence or withdrawal symptoms. It’s classified as an anxiolytic and works by affecting certain neurotransmitters in the brain, primarily serotonin and dopamine.
• Pregabalin: Pregabalin works by affecting certain neurotransmitters in the brain, specifically by modulating the release of neurotransmitters like gamma-aminobutyric acid (GABA).

Lifestyle Changes

Lifestyle changes can be instrumental in managing anxiety experienced at work. Regular physical activity, relaxation techniques, and a balanced diet can promote overall well-being and resilience against workplace stress. Additionally, cultivating a healthy work-life balance, setting clear boundaries, and engaging in hobbies outside work can create a buffer against anxiety’s impact.

While at work, simple practices like taking short breaks, practicing deep breathing exercises, and organizing tasks can help maintain a calmer state of mind. At home, establishing a consistent sleep routine and practicing stress-relief techniques can improve mental health, enhancing one’s ability to manage anxiety inside and outside the workplace.

Here are some lifestyle changes that can help cope with anxiety at work:

• Getting daily exercise
• Avoiding alcohol and recreational drugs
• Increasing hydration and limiting caffeine
• Maintaining a healthy diet that incorporates foods that help anxiety
• Getting enough sleep
• Practicing meditation for anxiety, such as guided imagery meditation for anxiety
• Journaling about the anxiety
• Limiting technology use
• Engaging in hobbies outside of work, such as painting or dancing
• Increasing time spent in nature and fresh air
• Incorporating stress management exercises, such as progressive muscle relaxation
• Increasing time with people and activities that bring laughter and joy
• Practicing gratitude, such as creating a thankful tree