Manage Anxiety as an Employee: Performance Reviews, Inbox Dread, and Sunday Nights
"Why does my stomach drop every time a new message from my manager appears?"
A certain amount of worry is part of caring about your job. Sometimes, though, the worry grows past the situation in front of you and starts to shape your sleep, your body, and your weekends.
This article shares what the National Institute of Mental Health (NIMH) says about generalized anxiety disorder (GAD), so you can tell the difference between ordinary work stress and something worth discussing with a professional. It is general information and not a diagnosis. Only a licensed health professional can diagnose an anxiety disorder.
What It Means to Manage Anxiety as an Employee
Everyone feels anxious at times, and a performance review, a reorganization, or a big presentation can raise your worry. NIMH describes generalized anxiety disorder as excessive, persistent worry or dread that is out of proportion to the situation and interferes with daily life. It often begins in early adulthood, can occur at any age, and is more common in women. Symptoms can last for months or years.
The phrase that matters most is "out of proportion." An employee with a healthy level of concern prepares for the meeting, sends the update, and then rests. An employee whose worry has become a pattern may find that the preparation never feels like enough, and that the rest never arrives.
Signs to Notice as You Manage Anxiety as an Employee
NIMH lists these symptoms of generalized anxiety disorder:
Excessive worry about everyday matters, with difficulty controlling it
Restlessness, feeling on edge, and trouble relaxing
Fatigue, and trouble falling or staying asleep
Difficulty concentrating
Irritability
Muscle tension, headaches, and other physical aches
NIMH explains that a diagnosis involves difficulty controlling worry on most days for at least six months, along with at least three of these: restlessness or feeling on edge, fatigue, trouble concentrating, irritability, muscle tension, or sleep problems. It also notes that symptoms often get worse under stress.
At work, these signs can blend into the background. Rereading an email five times before sending it, replaying a comment from your manager all evening, dreading Sunday night, or avoiding a task because it might not be perfect can all look like conscientiousness from the outside.
Because many of these signs resemble the strain of a demanding job, they are easy to dismiss as "just part of work." If they have lasted for months and come with worry you cannot switch off, a conversation with a health professional is worth having.
Workplace Support When You Manage Anxiety as an Employee
In the United States, the Americans with Disabilities Act can require employers to provide reasonable accommodations when a condition substantially limits a major life activity.
The Equal Employment Opportunity Commission (EEOC) explains that you can ask for a change at work at any time, that an employer may ask for a letter from your provider, and that a general description such as "anxiety disorder" may be enough if you prefer not to share more. This is general information and not legal advice.
The Job Accommodation Network (JAN) lists ideas that employers and employees can consider, and it notes that not everyone with anxiety needs accommodations:
Stress: a flexible schedule, uninterrupted work time, task rotation, and counseling through an Employee Assistance Program.
Feedback: regular supervisory feedback, positive feedback, and on-site mentoring.
Social interaction: one-on-one communication, written communication, and instant messaging.
Breaks: a modified break schedule, periodic rest breaks, and a private space.
Location: telework or work from home.
The Department of Labor's guidance on FMLA and mental health lists anxiety as an example of a chronic condition that can qualify as a serious health condition, which may allow eligible employees to take job-protected leave, including leave for appointments. Eligibility depends on factors such as your length of service and your employer's size, and your HR team can tell you whether you qualify.
Treatment Options When You Manage Anxiety as an Employee
NIMH describes two main paths, often used together:
Psychotherapy. Cognitive behavioral therapy (CBT) is the most studied option and is described as the gold standard. Acceptance and commitment therapy (ACT) is another option, with a growing body of research behind it.
Medication. SSRIs and SNRIs are antidepressants that can also help with GAD, and they take several weeks to work. Benzodiazepines may be used for severe cases, usually for a short time because of the risk of tolerance and dependence. A prescriber can explain which options fit your situation.
NIMH also points to supports that complement professional treatment and do not replace it: support groups, reducing caffeine, getting enough sleep, exercising, and practicing mindfulness. Some people begin with their employer's Employee Assistance Program, which the U.S. Office of Personnel Management describes as a program offering free and confidential short-term counseling and referrals.
A few small habits can sit alongside professional care, and you can raise any of them with your provider or coach. Give your worries a scheduled time, and write them down in one sitting so that they do not follow you through the day. Separate the problems you can act on this week from the ones you cannot. Protect your sleep as you would protect a deadline.
If anxiety ever feels unbearable, or you have thoughts of harming yourself, call or text 988 to reach the 988 Suicide and Crisis Lifeline. In a life-threatening emergency, call 911.
In my experience as a life coach, employees who name their anxiety early and get support tend to speak up more, rest better, and enjoy their work more than employees who try to out-work the worry.
Worry that you carry every day is a signal worth listening to, and asking for support is a smart career decision as well as a caring one.
Ready to Feel More Calm at Work?
If you want a steady place to think through your career and your next steps, you do not have to figure it out alone. Book a Free 30-Minute Chat with Asi Efros to talk through a plan that fits you.
I hope this blog post "Manage Anxiety as an Employee: Performance Reviews, Inbox Dread, and Sunday Nights" was helpful. You can find more insights like this on the blog 👉 Explore more insights on the blog
CREATE YOUR DREAM LIFE, CAREER & BUSINESS — one aligned step at a time.
Comments