Performance Anxiety On The Job Got You Down?

Don’t worry—you’re not alone.  Performance anxiety on the job affects all of us at one time or another and is the result of very intense stress brought on by pressure “to perform to perfection” on our jobs.  Anxiety on the job usually consists of several factors coming together to make the “perfect storm” resulting in anxiety symptoms including sweaty palms, a racing heart, a pounding headache and, in extreme cases, hyperventilation.  Some employees are so afraid of having an anxiety attack on the job, they actually aren’t able to perform the most mundane daily tasks for fear of making a mistake. 

The recent onslaught of corporate and retail lay-offs and business closings only adds to the fear of losing our jobs, thus, making workplace stress and anxiety seem unmanageable at times. 

The good news?  You can learn to diffuse anxiety on the job to a large degree. 

It’s important to first identify the source of your anxiety.  Here are a few possibilities:

• Does your employer have extremely high expectations or is he/she hyper-critical? 
• Do you have insecurity issues or a negative self-image—in other words, are you your own worst enemy? 
• When you make mistakes on the job, do you become so fearful of making another mistake that you start doubting your skills and abilities—which then leads to more mistakes?
• Does your current job match up with your skill set?  In other words, are you in a job that makes use of your God-given talents and abilities?   

There are several different ways to avoid performance anxiety, though everyone is different so you’ll have to find the method(s) that works best for you. 

Here are a few tips to avoid anxiety that may be helpful:

• Talk to a trusted friend or colleague.  If your job is making you anxious to the point of experiencing anxiety attacks talking with a close friend, colleague or family member will serve as a good outlet—we all need to vent sometimes.  This will also help put things into perspective from someone else’s point of view.  Don’t isolate—this will only make things worse.  Brooding over these things can lead to further stress and anxiety.
• Get a healthy perspective of your situation.  Sometimes when we’re under pressure to perform it’s hard to see “the forest for the trees”.   Things look much more insurmountable than they really are.  Try to remove yourself emotionally from the situation and assess it objectively.  Are you anxious about a certain task because you’re uncertain of how to perform it?  Ask for help or direction from a colleague–there’s no shame in that.  We all need help at one time or another.
• Avoid perfectionism.  No one is perfect and putting that pressure on yourself or allowing others to do so, is a dead-end street.  Learn from your mistakes by making a mental note of the cause and let it go!  You’ll do better next time!
• Avoid negative self-talk like, “I’ll never get this right!”, “What’s wrong with me—I’m so stupid!”, etc.  Give yourself a break.  You’re not stupid—you’re human.  Once again, let it go!
• Address feelings of insecurity or inadequacy.  Identify the source and take steps to correct these negative feelings.
• Breath!  Learn deep breathing and meditation techniques that will help you through an anxiety attack.  Positive self-talk might also be helpful.
• Acknowledge success!  When you do well on the job, enjoy your success and pat yourself on the back—even if no one else does.  Affirming yourself to yourself is very powerful and will build your self-confidence.  Even better, keep a “Success Journal” by writing down any and every victory and success.
• Don’t let your job become “your world”.  Pursue personal interests and hobbies that will allow you to hone creative skills and talents.  This is also a good way to build your self-confidence.

Finally, it’s important to be honest with yourself—you may be in the wrong job.  Honestly assess the pros and cons of your current employment situation.  List your likes and dislikes and determine whether you’re willing to spend 1/3 of your life in your current job. 

Making a change may be the ultimate and best method of avoiding performance anxiety on the job.  Don’t be afraid of a job change—it may be the best decision you ever made!

Recommendation:

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