Why We Worry All the Time at Work & How to Cope

READING TIME - 5 MINUTES

Work can be a breeding ground for worry.

Deadlines, performance reviews, office politics—there's always something that keeps our minds spinning.

If you often find yourself consumed with anxiety at work, you're not alone.

Worry is a natural response to uncertainty and high expectations, and for many of us, it's part of the daily grind.

But why do we worry so much at work?

And, more importantly, how can we learn to cope with it effectively so it doesn't hold us back?

In this newsletter, we'll explore why worry at work is so common and, more crucially, four strategies you can use to manage it.

Why We Worry at Work

First, let's take a look at why work tends to cause so much worry.

The workplace is often a high-pressure environment, filled with unknowns and expectations.

Here are some key reasons why:

• Fear of Failure: We want to succeed, be seen as capable, and earn recognition. The fear of failing or not meeting expectations can be paralyzing, especially when we tie our self-worth to our work performance.

• Uncertainty: The unpredictability of the job market, organizational changes, or even just not knowing how a project will be received can all contribute to anxiety. We crave stability, but work can often be anything but stable.

• Comparison to Others: It's easy to look around and see others thriving, getting promoted, or receiving praise. We begin to wonder if we're doing enough, and that constant comparison can fuel feelings of inadequacy.

• High Stakes: Work affects our livelihoods, our sense of identity, and sometimes even our happiness. Because so much is riding on our professional success, we naturally worry about the outcomes of our actions.

The good news?

There are ways to cope with this worry and not let it derail your performance or your peace of mind.

Step 1: Separate Facts from Assumptions

One of the biggest drivers of worry is assuming the worst.

We create stories in our heads about what could happen: "If I miss this deadline, my boss will be furious." or "If I make a mistake, everyone will think I'm incompetent."

These thoughts are rarely rooted in fact—they're based on assumptions and fears.

When you find yourself worrying, take a moment to separate fact from assumption. Ask yourself:

• What are the facts of this situation?

• What am I assuming or projecting?

By focusing on the facts, you can prevent your imagination from making the situation worse than it really is.

This simple step can help you see things more rationally and reduce the power of those negative thoughts.

Step 2: Focus on What You Can Control

A lot of our worry comes from things that are outside of our control—how others perceive us, organizational changes, or unexpected setbacks.

When we dwell on things we can't change, we feed into a cycle of anxiety that ultimately serves no purpose.

Shift your focus to the things you can control.

You can't control if your boss will be in a bad mood, but you can control how well-prepared you are for a meeting.

You can't control every outcome, but you can control your effort and attitude.

Ask yourself, "What can I do right now to improve this situation?"

By taking action on what is within your power, you'll not only reduce anxiety but also feel more empowered in your role.

Step 3: Practice Mindful Communication

Worry at work often involves interactions with others—colleagues, managers, clients.

We may worry about how we'll be perceived or whether we'll say the right thing.

Practicing mindful communication can help alleviate some of these fears.

• Pause Before Responding: In meetings or conversations, take a moment before speaking. It helps you collect your thoughts and articulate more clearly.

• Listen Fully: When you listen actively, you worry less about what you should say next. This helps you engage in more genuine, productive interactions.

• Set Boundaries: Communicate when you're overloaded or need support. A lot of workplace anxiety stems from taking on too much without asking for help.

Step 4: Reframe Negative Thoughts

Our brains have a way of defaulting to the negative.

When faced with uncertainty, it's easy to assume the worst.

Instead, try to reframe those thoughts into something more positive or realistic.

For instance, instead of thinking, "I'm not good enough for this project," reframe it to, "This project is a challenge, but it's also an opportunity for growth."

Reframing doesn't mean ignoring the problem—it means choosing to see it in a different light, which can significantly reduce your anxiety.

Final Thoughts

Worrying at work is normal, but it doesn’t have to consume you.

By focusing on facts, controlling what you can, practicing mindful communication, and reframing negative thoughts, you can begin to cope with the worries that come your way.

Remember, even CEOs and leaders worry.

The difference is, they don't let worry paralyze them—they acknowledge it, manage it, and keep moving forward.

You can do the same.

Take these steps, start small, and practice them daily.

Over time, you’ll find that worry no longer controls you, and you'll be better equipped to thrive in your work environment.