Introduction:
Anxiety can be overwhelming, particularly when it strikes in the workplace. For many, this anxiety may escalate into obsessive thoughts and fear of losing control over their job performance. While psychotherapy is a valuable tool for managing long-term anxiety, it’s important to recognize when immediate medical attention is needed.
In this post, we’ll explore strategies for managing anxiety at work, the role of psychotherapy, and when it’s time to seek urgent help.
Understanding Workplace Anxiety:
Anxiety is a natural reaction to stress, but for some people, it can become persistent and debilitating. This often manifests as panic attacks or obsessive thoughts that can severely disrupt focus and productivity. In my work as a psychotherapist, I’ve encountered many clients who describe their minds “getting stuck” on anxious thoughts while at work, unable to break the cycle.
For instance, a common scenario involves a person who experiences intense anxiety triggered by work-related stressors, leading to repeated thoughts about their performance or fear of losing their job. These patterns can easily spiral out of control without proper intervention.
Immediate Steps for Managing Anxiety at Work:
While waiting for a professional consultation, there are several strategies that can help manage acute anxiety in the moment:
- Controlled Breathing: Taking slow, deep breaths can help calm the nervous system and break the cycle of panic. Try counting to four as you inhale and exhale to regain control over your body’s stress response.
- Grounding Techniques: Focus on the present moment by using grounding techniques. This can be as simple as identifying five things you see, hear, or feel around you. Bringing your attention back to your immediate environment can reduce anxious rumination.
- Take Short Breaks: If possible, step away from your workspace for a few minutes. This can provide a mental reset and help prevent your anxiety from escalating.
When to Seek Immediate Medical Help:
While these techniques can offer temporary relief, there are times when immediate medical attention is necessary. If your anxiety becomes unmanageable or leads to severe physical symptoms, such as chest pain or difficulty breathing, it’s important to seek urgent help.
If you’re in the UK and experiencing a mental health crisis, consider visiting A&E or requesting an urgent appointment with your GP. These professionals can provide immediate support and may prescribe medication if needed to stabilize your condition.
The Role of Psychotherapy:
Psychotherapy can be incredibly effective for treating anxiety disorders, but it’s important to note that it is most appropriate when a person is not in crisis. As a psychotherapist, my role is to help individuals understand and address the underlying causes of their anxiety and develop long-term coping strategies.
In a non-crisis situation, weekly therapy sessions can provide a structured environment for exploring triggers, identifying unhelpful thought patterns, and learning techniques like Cognitive Behavioural Therapy (CBT) to manage anxiety. However, for individuals in acute distress, immediate medical intervention may be necessary before psychotherapy can begin.
Conclusion:
Anxiety in the workplace is common, but it doesn’t have to take over your life. Learning to manage anxiety with simple techniques is an important first step, but knowing when to seek help—either through psychotherapy or urgent medical attention—is crucial for long-term well-being.
If you’re struggling with anxiety, don’t hesitate to reach out for support. Psychotherapy can provide lasting relief, but remember, in times of crisis, medical help is sometimes the first step.
Call to Action:
If you’re experiencing anxiety and would like to explore how psychotherapy can help, I offer brief consultations to discuss your needs and goals. Book a 15-minute initial consultation here.
By Ari Sotiriou M.A. psychodynamic psychotherapist co-founder Online Therapy Clinic