A psychologist's no-BS guide to managing work anxiety.

Thanks to our brand partner, Ramsay Psychology

I've spent nearly 30 years in recruitment, which means I've met with hundreds of clients and interviewed thousands of candidates across different fields.

If there's one common thread that links people and work, it's that most of us have experienced workplace anxiety at some point in our careers.

And it doesn't discriminate — regardless of industry, seniority or experience level, it can affect anyone.

Any situation — big or small — can act as a catalyst. It could be an email that catches you off guard, a high-stakes meeting, juggling multiple priorities, conflicting deadlines or even a difficult conversation with a colleague.

To gain a deeper understanding of workplace anxiety and how to manage it, I spoke to Dr Johanna Meyer, Clinical Psychologist at Ramsay Psychology, who shared valuable insights and practical strategies for navigating these challenges.

Not all anxiety is equal.

Dr Meyer began by explaining that not all anxiety is bad — sometimes it can be both motivating and useful.

But understanding what's helpful anxiety versus unhelpful anxiety is key.

"There's a big difference between typical workplace stress and problematic anxiety. Anxiety becomes a problem when it is unhelpful, disproportionate and negatively impacts a person's life," Dr Meyer explained.

This is where professional help is, well, helpful.

The team at Ramsay Psychology are highly skilled experts who are passionate about helping adults develop lifelong skills to manage conditions like anxiety.

There's also no "blanket method" to what they do — their approach is tailored to meet the unique needs of adults on their own mental health journey.

Recognising when support is needed is an important step, but accessibility can often be a barrier.

Ramsay Psychology offers appointments in-clinic and via telehealth with readily available bookings, making it easier for people to access support when they need it.

How to spot workplace anxiety.

According to Dr Meyer, there are several key signs that may indicate you or a colleague is experiencing workplace anxiety.

The first is avoidance — whether it's avoiding work altogether, skipping meetings or putting off tasks. This can stem from a fear of failure, feeling overwhelmed or a lack of confidence in your abilities.

Another sign is an increased reliance on coping strategies, such as consuming more alcohol or caffeine. This can also include excessive scrolling on social media, emotional eating or withdrawing from colleagues.

Some signs are less visible and more emotional, including overthinking, ruminating, difficulty concentrating and over-preparing. These can contribute to heightened stress levels and make it harder to complete tasks efficiently.

While checking your work is beneficial, over-checking and developing perfectionist tendencies can quickly become unhelpful and unhealthy. This can lead to procrastination, burnout and an ongoing cycle of self-doubt, making even simple tasks feel overwhelming.

Practical steps to help.

The good news? Workplace anxiety is manageable.

Part of the work that psychologists do is around helping change the relationship we have with anxiety so that it is not seen as this "thing" that needs to be avoided.

The best way to stop anxiety from controlling you is to learn to live your life with the sensation of anxiety. Ignoring anxiety may offer short-term relief, but in the long run, it often makes things worse.

Dr Meyer explained cognitive behaviour therapy and exposure therapy, highlighting how gradually facing anxiety-inducing situations can be beneficial. For example, doing one thing each day that makes you nervous but aligns with your professional goals can help build resilience.

The idea is that without moments of anxiety, there is no growth — an important takeaway worth noting and keeping as a daily reminder.

"It's also helpful to challenge automatic thoughts and be mindful of the narratives the mind creates in the moment," said Dr Meyer.

"It's a useful strategy to review situations with a critical eye and ask, 'What is the actual evidence that something bad is going to happen?'."

The reality is that work often comes with its fair share of stress and anxiety, but there are always steps you can take and resources that can help you.

Head to Ramsay Psychology to book an appointment.

This information is general in nature and does not replace the advice of a healthcare professional. As with any health condition and vaccine, always seek health and medical advice from a qualified pharmacist or your healthcare professional.

Feature Image: Supplied.

Find out more at ramsaymentalhealth.com.au/en/our-locations/Psychology-services/Ramsay-Psychology/ - appointments available now face to face and via telehealth.