08/09/2025
For those working in demanding roles, the persistent feeling of needing to perform better can often lead to a cycle of anxiety and worry. It’s not uncommon to experience racing thoughts, physical tension, and a sense of being overwhelmed—particularly when the expectations placed upon us seem unrelenting.
What’s happening beneath the surface:
🔹 The body’s natural response:
When faced with continual pressure, our nervous system perceives a threat—whether it’s looming deadlines or perceived judgment. This triggers the stress response, releasing hormones like adrenaline and cortisol, which heighten alertness but also amplify feelings of anxiety.
🔹 The thoughts and worries:
Common concerns include “Am I doing enough?”, “Will I be judged?”, or “What if I fail?” These thoughts often become habitual, and physical sensations—tight shoulders, clenched jaw, rapid heartbeat—can intensify the sense of unease.
🔹 The origins of these worries:
Many of these feelings are rooted in internalised messages — beliefs that worth is tied to productivity or success. Such beliefs often originate from early experiences, and are reinforced by the culture of the workplace.
Practical steps to consider:
✔️ Pause and breathe: When feelings of anxiety emerge, take a moment for mindful breathing—inhale slowly through the nose, exhale gently through the mouth. This activates the body’s relaxation response.
✔️ Ground yourself physically: Feel your feet on the ground, notice the sensation of contact with your chair or the surface beneath you. This anchors you in the present moment.
✔️ Acknowledge your worry: Name the thought—“This is just anxiety”—and remind yourself that thoughts are transient. Observing them without judgment reduces their hold.
✔️ Challenge catastrophic thinking: When your mind spirals into worst-case scenarios, ask yourself, “What evidence supports this? How likely is the worst outcome?”
Remember:
Your value is inherent, not solely based on your output. Managing anxiety is a skill—one that fosters resilience, clarity, and well-being in the workplace.
