How to Recognize High Stress and Anxiety in the Workplace

We expect work will come with some degree of stress. Deadlines, numerous meetings, performance evaluations, and difficulties dealing with colleagues can all be a source of tension. But there is a difference between manageable stress and high stress and anxiety that affect your well-being and daily functioning. Recognizing the signs early can help prevent burnout.

High workplace stress and anxiety manifest in both the mind and the body. You may notice persistent worrying about your performance, fear of making any mistakes, or difficulty disconnecting from work at night or during weekends. You may have the same thoughts going through your mind over and over again about looming deadlines, emails to respond to, what you will say at an upcoming meeting with your manager or what you did or didn’t say during last week’s meeting with colleagues. Persistent worrying that feels disproportionate to the situation may signal the presence of anxiety rather than ordinary stress.

Physical symptoms are common. The body’s stress response includes muscle tension, headaches, digestive issues, excessive sweating, rapid heartrate or sleep disturbances. Some people report they feel physically unwell before work or have a sense of dread before the start of their workday.

Another important sign to look out for is difficulty concentrating. When stress and anxiety are elevated, the brain seems highjacked by perceived threats and catastrophic scenarios, making it harder to focus on your tasks and to retain information. You may find yourself procrastinating, avoiding responsibilities, or rereading the same text multiple times as a result.

Behavioral changes can also be noticed. You might avoid meetings, withdraw from colleagues, become unusually irritable, or feel overwhelmed by situations that previously felt manageable. Some people continue functioning at a high level outwardly while feeling tense and on edge and being unhealthily self-critical.

Here are a few questions that might be helpful:

• Do I feel consistently tense or worried before, during, or after work?

• Am I struggling to relax, even when I am not working?

• Has my sleep, concentration, or mood unexpectedly changed recently?

• Do I constantly worry about work during my evenings or weekends?

• Am I avoiding tasks or interactions that previously felt manageable?

Workplace stress and anxiety are not signs of weakness or poor coping abilities. They are often signals that your nervous system is under constant pressure. Recognizing the signs early can give you the opportunity to slow down, identify the source of these issues, and seek support before symptoms become more entrenched.

If stress and anxiety are affecting your daily functioning, relationships, or overall quality of life, reach out to me.