WHAT IS CAREER ANXIETY, AND WHAT ARE ITS MAIN SYMPTOMS?

Career anxiety involves feeling stressed or uneasy about work-related issues including job performance, job demands, interactions with co-workers or managers, and more. Starting a first job or a new job can be stressful and takes time getting adjusted to. Jobs can be heavily demanding and can involve periods of high stress. These career-related stressors, however, are not the same as career anxiety. These stressors are typically short-term, and subside once a project has been completed. Career anxiety is more than an accumulation of stressors, characterised by continuous feelings of worry, apprehension, and self-doubt about a current job.

Understanding job anxiety

Job anxiety results from an accumulation of stress caused by the work environment or work demands. These stressors become overwhelming and begin to manifest as a form of anxiety. What distinguishes job anxiety from other anxiety disorders is its focus on work-related issues. While job anxiety can affect other domains of one's life, it most commonly affects employee performance and interpersonal relationships in the workplace. Career anxiety can often look like dissatisfaction with your job, including your role, responsibilities, workload, or hours. Often, job dissatisfaction occurs due to an imbalance between expectations and reality regarding one or more job factors. The most common symptoms of career anxiety are:

• Decreased quality of work.
• Decreased ability to perform at work.
• Disruption of the relationship with managers and co-workers.
• Taking an unusual amount of time off work.
• Inability to concentrate and feeling tired.
• Decreased social skills.
• Inability to work in a team.
• Large focus on negative aspects of their job.
• Self-doubt regarding one's job performance.
• Struggling to concentrate or complete tasks by the deadline.
• Low productivity at work.
• Overreacting about situations at work.

What are the main causes of job anxiety

Career anxiety occurs as a result of many reasons, including job searching, entering the workforce, changing jobs, or switching careers altogether. It is completely normal for career milestones to be stressful, but when this stress perpetuates in daily work-life it can become problematic and interfere with job performance and well-being. In a traditional work environment, job anxiety is an unnatural thing that affects the quality of work, productivity, and your relationship with your colleagues. The most important of these reasons are:

• Desire or pressure to satisfy managers and their extra demands.
• Increased workload.
• Unclear expectations of role.
• Undisciplined or chaotic work environment.
• Exposure to bullying in the work environment
• Frequent disagreements with colleagues.
• Lack of passion for the work.
• Long working hours.
• Lack of influence in decision-making.
• Reduced opportunity for development or progression.
• Uncompetitive pay.
• Low reward (i.e., not enough pay or benefits).
• Lack of job security.

Overcoming occupational anxiety

Occupational anxiety can hugely impact individuals' work performance, ability to work in a team, and overall well-being. There are many methods used to manage pressure and anxiety resulting from work, the most important of which are:

Get a little help from your friends

All of your personal relationships - family, friends, mentors, peers, anyone who you feel comfortable turning to when you feel anxious - are part of your personal support network. Having someone to talk to when you're feeling stressed can be beneficial. Often, when our minds are racing with anxious thoughts, getting them out of our heads and onto paper or into words helps us feel less anxious.

Harness this support network when it comes to brainstorming about career prospects, applying for jobs, or preparing for interviews. Having a good support system to help prepare for these career milestones can help reduce anxiety and bolster confidence, improving work outcomes.

Improve relationships with co-workers

Co-workers can be a great source of support. They understand the workplace dynamics in a way that no one else does, can often relate to specific work situations, and are best positioned to help create appropriate and feasible solutions. Talking to co-workers can help reveal new perspectives on issues and help create feelings of solidarity among employees. Your co-workers may be experiencing similar problems. By talking to them, you might bond over mutual concerns and can support one another.

Ask for support from co-workers

Feelings of pressure and anxiety from a heavy workload can be cumbersome. Asking for help isn't something to shy away from. Knowing your abilities and limitations when it comes to performing at work is a strong asset. Individuals who take on too much end up being swamped with work, pressure, and worry. They often report feeling negatively and have the lowest performance compared to other employees. Individuals who are eager to take on new tasks often have an underlying fear of failure. There comes a point, however, where even the most capable employees could use a hand managing their heavy workloads. Accepting help from employees can help relieve stress and builds trust among colleagues, making for a tighter-knit, more connected work community.

Evaluate your career goals

Career goals are objectives for improvement and development in your job. You can combine your interests with your skills to achieve your goals at work. Goals usually fall into four categories; productivity, efficiency, education, or personal development. By outlining your goals, you can apply for specific jobs and pick activities that will help you achieve them, promoting positive change in your career. Having a clear idea of what your goals are and knowing what to do to reach them can help alleviate anxious feelings about work and help reinstate a sense of control over your situation.

Demystify the concept of a dream job

Since early childhood, the concept of a dream job is instilled in us, supposedly helping us dream big and aim high. What's important to recognise, however, is that not everyone will land their dream jobs right away, and that's okay. It can take years in the workforce, and sometimes even multiple career changes to find your dream job. It's important not to get discouraged if it hasn't been achieved or even discovered yet. Often, job anxiety arises because our job doesn't bring us joy, we feel as though we should be doing more, or that what we're doing isn't significant. These feelings can lead to the belief that things would be better and our jobs were different if we had our dream job. It is important to remember, however, that the grass is only green where we water it. If we spend so much time fantasising about a dream job, our actual jobs will feel boring and unexciting, leaving us unhappy and stressed.

In this case, consider meeting with a career counsellor. A career counsellor can help individuals with career anxiety by identifying personality traits and recommending jobs that match these traits, leading to the lifestyle you want. A career advisor can also be someone with whom you discuss your career worries, helping you feel less anxious. An advisors' role is to guide you in making decisions that will propel you forward and closer to reaching your goals.

Take time off work

Take time off work to recharge your energy without feeling guilty. Vacations have been shown to reset the mind, recharge mental health, reduce stress and worry, and restore flexibility at work. By giving yourself a break, you give yourself the opportunity to return to work feeling refreshed, less stressed, more creative, and more apt at problem-solving.

Practice self-care

Like with any form of anxiety, engaging in healthy habits can promote good mental health and reduce feelings of anxiety. These can include:

• Getting sufficient sleep.
• Making time for activities that you find enjoyable.
• Relaxing (i.e., reading, taking a bath, getting a massage).
• Exercising.
• Spending time with friends and family.

Keeping your workspace clean and using time management skills is also a good way to help reduce anxiety in the workplace, helping you feel more in control of your environment and tasks.

Seek help for career anxiety today

Planning your career shouldn't make you feel trapped in a certain lifestyle. Remember that it is never too late to change jobs or careers. Understanding the factors leading to your career anxiety is the first step to addressing your stress and making a change for the better.

If you experience negative feelings or have any psychological disturbances related to work, consider seeking help. The Kusnacht Practice provides individualised support for mental health issues, including anxiety disorders and occupational anxiety. Our psychotherapists can help you process feelings of stress, develop coping strategies for managing work-related anxiety, and help identify your career-related goals. Contact us for more information on how we can help.