Overcoming Fear of Work: Coping with Social Anxiety and Depression

Q: Overcoming Fear of Work: Coping with Social Anxiety and Depression

User： Hello, based on your description, it is indeed possible that you are affected by social anxiety disorder and depression. <br>It is advisable to have a family member accompany you to a psychiatrist (or psychosomatic medicine specialist) for a comprehensive evaluation and tre

Fear of work

Hello, doctor: I graduated from university two years ago and participated in a job training program called "Ming Shi Gao Tu," which involved practical training in a company for 10 months (with a regular salary), so I consider it work! I left the training early because I felt I couldn't utilize my expertise and the things I wanted to learn.
Although I discussed this with my supervisor, it was not fulfilled and took a long time.
In my job, I also had to answer phone calls, which I was actually afraid of, but I trained myself to do it.
However, when I couldn't hear what the other person was saying, I was too afraid to ask for clarification.
I think my lack of confidence and concern about others' opinions of me played a significant role.
Eventually, I decided to take the professional technician examination, and I resigned for that reason.
I resigned in December last year, started preparing for the exam in February this year, and became a full-time exam candidate.
After taking the exam in June this year, I did not pass, and my score was far from passing.
I realized that I was somewhat avoiding work by choosing to prepare for the exam at home.
During this time, I have still been looking for jobs.
In the past couple of months, I interviewed with three companies, one of which accepted me and asked me to call her if I was interested, but I am too afraid to step out because I fear I won't perform well.
I feel too anxious and scared at work; sometimes even simple tasks seem very difficult to me.
Now, I have been staying at home and am afraid to go back to work.
My emotions have been very unstable; when I am alone, I cry and sometimes get angry and hit the wall because I feel like I should be working.
The main point is that I think I have social anxiety disorder and depression! I have been going a bit crazy staying at home, and my mom keeps nagging me.
Please help me, doctor.
Thank you.

Ellen, 20~29 year old female. Ask Date: 2016/09/30

Dr. Huang Weiqin reply Psychiatry

User: Hello, based on your description, it is indeed possible that you are affected by social anxiety disorder and depression.
It is advisable to have a family member accompany you to a psychiatrist (or psychosomatic medicine specialist) for a comprehensive evaluation and treatment, which would be more appropriate.
Thank you for your question.

Reply Date: 2016/09/30

More Info

It sounds like you are experiencing significant challenges related to social anxiety and possibly depression, which are impacting your ability to engage in the workforce. Your feelings of fear and self-doubt, especially regarding job performance and social interactions, are common among individuals dealing with these issues. Let's explore some strategies for overcoming these feelings and improving your overall mental health.

First, it's important to recognize that your experiences are valid. Many people face similar struggles, especially in high-pressure environments or when transitioning into new roles. Social anxiety can manifest in various ways, including fear of judgment, difficulty in communication, and avoidance of social situations. These feelings can be exacerbated by past experiences, such as your training program where you felt unsupported.
One effective approach to managing social anxiety is cognitive-behavioral therapy (CBT). CBT helps individuals identify and challenge negative thought patterns and beliefs that contribute to anxiety. For instance, if you find yourself thinking, "I will fail at this job," CBT encourages you to reframe that thought to something more constructive, like, "I may face challenges, but I can learn and improve." Working with a therapist can provide you with tools to cope with anxiety and build confidence in your abilities.

Additionally, practicing exposure therapy can be beneficial. This involves gradually facing the situations that cause you anxiety in a controlled manner. For example, you might start by making small phone calls to friends or family, then progress to more challenging situations, like calling a potential employer. Each small success can help build your confidence and reduce anxiety over time.

Mindfulness and relaxation techniques can also be helpful. Practices such as deep breathing, meditation, or yoga can reduce overall anxiety levels and help you feel more grounded. When you feel overwhelmed, taking a few moments to focus on your breath can help calm your mind and body.

It's also essential to establish a support system. Sharing your feelings with trusted friends or family members can alleviate some of the burdens you carry. They can provide encouragement and understanding, which is crucial when you're feeling isolated. If you feel comfortable, consider joining a support group for individuals with social anxiety or depression. Connecting with others who understand your experiences can be incredibly validating.

Regarding your fear of returning to work, it may be helpful to set small, achievable goals. Instead of focusing on the entire job search process, break it down into manageable steps. For instance, you could aim to update your resume one day, apply to one job the next, and practice interview skills on another day. Celebrate each accomplishment, no matter how small, as this can help shift your mindset from fear to empowerment.

Lastly, if you suspect that your symptoms are significantly impacting your daily life, it may be beneficial to consult with a mental health professional. They can provide a comprehensive assessment and discuss treatment options, which may include therapy or medication. Remember, seeking help is a sign of strength, not weakness.

In conclusion, overcoming fear of work and coping with social anxiety and depression is a journey that requires patience and self-compassion. By utilizing therapeutic strategies, practicing self-care, and building a support network, you can gradually regain confidence and find fulfillment in your professional life. Remember, you are not alone in this struggle, and there are resources available to help you navigate these challenges.

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