Managing Anxiety at Work: Strategies for a Successful Career

Feeling anxious at work can be overwhelming, especially when it affects your job performance. If you're experiencing anxiety or tremors that have led to disciplinary actions from your employer, it's important to take a proactive approach to address these issues. This article will explore various strategies, including communication with your employer, seeking professional help, and taking steps to manage stress in the workplace.

1. Inform Your Employer About Your Condition

When dealing with anxiety at work, it's crucial to communicate your condition transparently to your employer. This is not just a matter of honesty; it can also protect you from further disciplinary actions under the Americans with Disabilities Act (ADA). By discussing your needs, you may be able to receive accommodations that help you manage your symptoms effectively in the workplace.

Exploring ADA Accommodations

The ADA requires employers to make reasonable accommodations for employees with disabilities, including anxiety disorders. Examples of accommodations might include flexible work schedules, a quiet workspace, or additional time to complete tasks. While these accommodations can vary, the goal is to create a work environment that supports your ability to perform your job effectively.

2. Seek Professional Support

Addressing anxiety involves taking a comprehensive approach, which includes seeking support from a therapist or counselor. Mental health professionals can provide you with tools and techniques to manage your anxiety symptoms, helping you to feel more in control and less prone to panic attacks or tremors. Regular therapy sessions can also provide a safe space to express your fears and work through them constructively.

Tips for Finding a Therapist

Choose a therapist who specializes in anxiety disorders and has experience working with clients in a professional setting. You can find such professionals through your healthcare provider, online directories, or recommendations from friends or family. Consider attending an initial consultation to ensure a good fit before making a long-term commitment.

3. Document Interactions with Your Boss

It's important to keep a record of any interactions with your boss, especially if you're facing disciplinary actions. This documentation can be crucial if you need to take legal recourse or if you're looking to negotiate accommodations under the ADA. Keep notes of each incident, including dates, times, what was said, and any actions taken. This information can be invaluable in ensuring that you're treated fairly and with the necessary accommodations.

Building a Case for Legal Protection

If you feel that you're not being treated fairly or if the disciplinary actions are based on discriminatory practices, you may want to consult with an attorney who specializes in employment law. They can advise you on your rights and help you understand the best course of action. Remember, under the ADA, you have the right to a workplace free from discrimination and reasonable accommodations for your disabilities.

4. Prepare for “Worst-Case” Scenarios

One way to manage anxiety is by mentally preparing for potential worst-case scenarios. This can help you develop realistic plans to deal with different outcomes, reducing the anxiety and fear that come with the unknown. For example:

Step-by-Step Worst-Case Scenario Planning

1. What if I got fired?
Answer: I would be out of money very quickly.

2. What would I do then?
Answer: Go on unemployment and/or get some interim jobs.

3. What if there weren’t any interim jobs, and what if my unemployment runs out or doesn’t last long enough?
Answer: I would cut all expenses, move to a cheaper apartment, and find roommates.

4. What if that doesn’t work?
Answer: I might have to move back in with my parents or other relatives, live in my car, or go to a shelter.

Continue working on these scenarios, exploring all possible outcomes, and developing practical solutions. By doing this, you can face potential difficulties with more confidence and less fear.

Conclusion

Managing anxiety at work requires a proactive and thoughtful approach. By informing your employer about your condition, seeking professional help, documenting interactions, and preparing for worst-case scenarios, you can create a supportive and motivating work environment. Remember, with the right strategies and support, you can navigate through workplace challenges and maintain a successful career despite the demands of anxiety.