Am I Sick? Anxiety and Pressure in the Workplace

Am I sick?

I am a vocational student, and I feel anxious about going back to work.
Previously, when I was working, I was scolded for being slow, so I developed a habit of arriving early to lift the covers (I was already accustomed to arriving early before my shift started).
I thought that if I did this, I could be quicker during my shift and avoid being reprimanded.
I tend to feel nervous and pressured whenever someone tells me to hurry up, and there have been several instances where I couldn't finish my tasks.

Then, a thought suddenly crossed my mind: should I arrive even earlier to get a head start on my work? This way, I wouldn't feel overwhelmed during my shift, and I wouldn't have to wonder why I couldn't finish on time.
I often worry in advance about not completing tasks well or failing, which makes me rush and feel anxious.
Before tasks begin, I experience tension and worry, and my mind sometimes can't stop racing with thoughts about what I need to do and the entire process.
In severe cases, I feel a bit short of breath.

Elaine, 10~19 year old female. Ask Date: 2018/02/24

Dr. Qiu Junda reply Psychiatry

Hello.
The symptoms described in the text are likely adverse reactions to stress.
Do you tend to have a personality that is more prone to anxiety and tension? I suggest you search for information on stress management.
You can learn some methods from it, such as talking to friends or engaging in leisure activities after work.
You may also consider consulting a mental health professional nearby.
If necessary, short-term use of medication (such as anxiolytics) can be helpful.
This should assist you in alleviating the symptoms that are troubling you.

Reply Date: 2018/02/24

More Info

It sounds like you are experiencing significant anxiety and pressure related to your work environment, which is not uncommon, especially in high-stress jobs or situations where performance is closely monitored. Your feelings of unease, fear of being criticized for your pace, and the pressure to perform quickly can lead to a cycle of anxiety that makes it even harder to focus and complete tasks effectively.

Firstly, it's important to recognize that feeling anxious in a work setting, especially when you are under pressure to perform, is a common experience. Many people face similar challenges, and acknowledging that you are not alone in this can be a comforting first step. However, when these feelings become overwhelming or interfere with your ability to function, it may indicate a need for additional support.

Here are some strategies that may help you manage your anxiety and improve your work experience:
1. Mindfulness and Breathing Exercises: Practicing mindfulness can help ground you in the present moment and reduce feelings of anxiety. Simple breathing exercises, such as inhaling deeply for a count of four, holding for four, and exhaling for four, can help calm your nervous system and reduce feelings of panic.

2. Time Management Techniques: Instead of arriving excessively early or rushing through tasks, consider using time management techniques like the Pomodoro Technique, where you work for a set period (e.g., 25 minutes) followed by a short break. This can help you maintain focus without feeling overwhelmed.

3. Set Realistic Goals: Break your tasks into smaller, manageable goals. Instead of focusing on completing everything at once, prioritize your tasks and tackle them one at a time. This can help reduce the feeling of being overwhelmed and allow you to celebrate small victories.

4. Communicate with Your Supervisor: If you feel comfortable, consider discussing your concerns with your supervisor. They may not be aware of the pressure you are feeling and could provide support or adjustments to your workload. Open communication can also help build a better understanding of your capabilities and needs.

5. Seek Professional Help: If your anxiety continues to escalate or significantly impacts your daily life, it may be beneficial to speak with a mental health professional. They can provide you with coping strategies tailored to your specific situation and help you work through your feelings of anxiety.

6. Practice Self-Compassion: Be kind to yourself. Recognize that everyone has strengths and weaknesses, and it’s okay to not be perfect. Allow yourself to make mistakes and learn from them rather than viewing them as failures.

7. Limit Negative Self-Talk: Pay attention to your internal dialogue. If you find yourself thinking negatively about your abilities or fearing criticism, challenge those thoughts. Replace them with more positive affirmations about your skills and contributions.

8. Engage in Relaxation Activities: Outside of work, engage in activities that promote relaxation and joy, such as exercise, hobbies, or spending time with friends and family. These activities can help reduce overall stress levels and improve your mood.

9. Establish a Routine: Having a consistent routine can provide a sense of stability and predictability, which may help reduce anxiety. Try to establish a morning routine that includes time for self-care before heading to work.

10. Consider Your Work Environment: If the work culture is particularly toxic or unmanageable, it may be worth considering whether this job is the right fit for you. Your mental health is paramount, and finding a supportive work environment can make a significant difference.

In conclusion, while it’s normal to feel anxious in a demanding work environment, it’s crucial to address these feelings before they escalate. Implementing coping strategies, seeking support, and practicing self-care can help you navigate your anxiety and improve your overall work experience. Remember, it’s okay to ask for help, and taking steps to care for your mental health is a sign of strength.

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