4 Emotions You Must Tackle to Succeed at Work

Why Understanding Stress, Anxiety, Fear, and Worry in the Workplace Matters

The workplace is often a demanding and stressful environment, with deadlines, conflicts, and pressures to perform at a high level. It’s normal to experience a range of emotions in response to these challenges, but sometimes these emotions can become overwhelming and interfere with your productivity and wellbeing. This is especially true for young professionals. That’s why we need to take a closer look at discomforting emotional states at work.

In this article, we’ll explore the differences and similarities between stress, anxiety, fear, and worry. You’ll also get relatable examples and practical strategies to manage these emotions in the workplace.

Coping with Stress

As a working adult, you probably know how it feels when the demands of your job become too much to handle. You feel like you’re drowning in deadlines, workload, or conflicts with colleagues, and you just can’t keep up. That’s when stress kicks in. 

Stress is your body’s reaction to external pressures that you feel you can’t cope with.

Stress can make you feel like your muscles are as tight as a rubber band, like you’re super irritable, and all over the place. You can get stressed from all kinds of situations like work, family, money – you name it. For example, your boss dumping a huge pile of work on you, your customers giving you heat or your partner annoying you with their excessive expectations. All of this can trigger a stress response.

Luckily, there are ways to fight back against it. One of the most effective methods is to practice relaxation techniques like deep breathing, meditation, or progressive muscle relaxation. These techniques can help you relax your mind and body, reduce stress hormones, and sharpen your focus.

Example: Lucy is a project manager who feels stressed about a tight deadline. She’s worried that her team won’t be able to deliver on time and that she’ll be blamed for the delay. To cope with her stress, she takes a few minutes every day to practice deep breathing and visualization. She imagines herself and her team working efficiently and completing the project ahead of schedule. Lucy also takes breaks throughout the day to stretch, walk, or listen to music, which helps her to recharge and refocus.

Stress that never subsides and that is triggered by consistent external stressors can turn into another emotion: anxiety. And anxiety in turn can cause stress, creating a vicious cycle.

Understanding Anxiety

Let’s talk about anxiety – that nagging feeling of unease that just won’t go away. Unlike stress, which usually comes and goes with external pressures, anxiety is a more generalized and persistent apprehension about something that might or might not happen. For instance, when you’re starting a new project at work or meeting new clients, that uncertainty can cause anxiety to rear its ugly head. 

Anxiety is that uncomfortable feeling of unease that just won’t go away, no matter how hard you try to shake it off. 

Anxiety can manifest in a variety of ways, such as restlessness, irritability, racing thoughts, and even physical symptoms like sweating or a rapid heartbeat.

But fear not, there are ways to tackle it head-on! One of the most effective ways is to challenge those negative thoughts that keep bouncing around in your head. For example, if you’re freaking out about a big presentation and telling yourself you’ll totally forget your lines or that the audience will hate you, stop and think about whether those thoughts are really true.

You might find that they’re just your anxiety talking. By replacing those negative thoughts with more positive, realistic ones, you can reduce your anxiety and do your best work.

Example: Tim is a sales representative who feels anxious about meeting new clients. He’s worried that he won’t make a good impression or that they’ll reject his proposals. To manage his anxiety, he writes or voice-records his negative thoughts into an app and challenges them with evidence and alternative perspectives. He reminds himself that he has a good track record of closing deals and that even if a client says no, it doesn’t mean he’s a failure.

Managing Fear

You probably have experienced fear, that spine-tingling feeling that overcomes when you feel like there’s danger lurking around the corner.

Fear is that jolt of adrenaline that hits you when you feel threatened and that gut-wrenching sensation that makes your palms sweaty. 

Unlike stress or anxiety, which are more generalized feelings, fear is a specific reaction to a perceived threat. It’s your body’s way of preparing for fight or flight, with increased heart rate, breathing, and muscle tension.

In the workplace, fear can be triggered by all kinds of situations – like when you need to have a tough talk with your boss, when you detect a serious mistake you made, or when you have to make a risky decision that could affect your career.

Luckily there are ways to manage your fear, such as exposure techniques. This approach involves gradually and systematically exposing yourself to the feared situation, in a controlled and supportive environment. By doing so, you can learn that the feared outcome is unlikely to occur, or that you have the resources and skills to cope with it. So don’t let fear hold you back – face it head-on, and show it who’s boss!

Example: Sarah is a marketing coordinator who feels fearful about pitching a new campaign to her boss. She’s worried that her ideas will be rejected or that she’ll make a mistake in front of her colleagues. To manage her fear, she starts by practicing her pitch in front of a mirror, then with a trusted friend or family member, and finally with a smaller group of colleagues. She also takes steps to prepare for possible objections or questions and reminds herself that even if her proposal is not accepted, she can learn from the experience and try again.

Dealing with Worry

Let’s chat about worry, which is like a bad habit of uncontrollably thinking about possible future events or situations. It’s like playing a never-ending game of “what if” and hearing that little voice in your head that just won’t shut up. 

Unlike fear, which is an intense reaction to a specific threat, worry is a broader and more sustained feeling of unease about what might happen. 

Worry is like a hamster wheel in your brain that you can’t get off and that makes you feel uneasy or helpless. 

Worry also differs from anxiety in that it tends to be focused on specific concerns and events, while anxiety is a more generalized feeling of unease and apprehension.

But don’t worry (ha!), there are ways to cope! One effective strategy is mindfulness, which involves focusing on the present moment without judgment. By practicing mindfulness, you can learn to let go of your worries, improve your concentration, and boost your overall well-being. So, take a deep breath, let go of those worries, and focus on the now!

Example: Mike is a financial analyst who feels worried about the future of his company. He’s worried that his job might be at risk or that he won’t be able to provide for his family. To deal with his worry, he starts with a self-check-in every day and expresses his feelings into an app. He also sets aside 10 minutes to practice mindfulness and whenever his mind wanders to worrisome thoughts, he gently brings his attention back to the present moment. Mike also takes steps to improve his skills and knowledge, such as taking online courses or attending industry events, which helps him to feel more confident and prepared for the future.

Signs and Symptoms: Same Same But Different

Now, everyone is unique and experiences emotions in their own way – it’s like a fingerprint, but for your feels. So, the symptoms you experience when feeling these four emotions might differ from someone else’s. Here are some common signs associated with each feeling to help you tell them apart:

Stress:

• Feeling overwhelmed, fatigued, or burnt out
• Difficulty focusing or making decisions
• Muscle tension or headaches
• Increased irritability or anger
• Changes in appetite or sleep patterns

Anxiety:

• Feeling restless, on edge, or irritable
• Difficulty concentrating or sleeping
• Experiencing physical symptoms like heart palpitations, sweating, or shaking
• Having a sense of impending doom or danger
• Avoiding situations or activities that trigger anxiety

Fear:

• Feeling a sense of imminent danger or threat
• Rapid heart rate or shortness of breath
• Avoidance of situations or activities that trigger fear
• Difficulty thinking or concentrating
• Feeling helpless or out of control

Worry:

• Repetitive thoughts or concerns about the future
• Difficulty relaxing or enjoying activities
• Feeling restless or on edge
• Physical symptoms like headaches or stomach aches
• Avoidance of situations or activities that trigger worry

To get an overview over your symptoms and daily emotions, check out the free Earkick self care journal app. It lets you track all of it in just a few seconds and empowers you to own your mental wellness journey one day at a time.

The Positive Side of Emotions 

We all know that stress, anxiety, fear, and worry at work get a bad rap, but hold on to your hats – in moderation they can actually be a force for good. A little bit of these emotions can give us the oomph we need to power through tough situations, sharpen our focus, and perform like a boss. 

For instance, a touch of stress before a big presentation can give us the adrenaline we need to nail it, and a healthy dose of anxiety can push us to prepare thoroughly for a job interview. 

Fear can even protect us from harm and lead to better decision-making, while worry can be a useful signal to plan and prepare for what’s ahead. 

But beware: when these emotions take over and linger for too long, they can wreak havoc on our health, both mentally and physically.

Show Chronic Emotions the Door

When emotions seem to stick around for too long, they become chronic and a tricky thing to deal with.

Chronic stress, anxiety, fear, and worry can be like unwelcome guests who never know when it’s time to leave the party.

And just like any bad guest, if you don’t show them the door, they can wreck your house and your life.

The problem arises when these emotions become the new normal and start making you feel like you’re trapped in a never-ending emotional rollercoaster. Chronic stress can lead to burnout and heart disease, anxiety can lead to depression and social isolation, fear can prevent you from trying new things, and worry can interfere with your enjoyment of life.

Mastering Your Emotions: Turning Them From Foes to Friends

So, what can you do to turn these unwelcome guests into friends? It’s all about managing them effectively. The first step is to recognize when your emotions are becoming problematic and taking action before they cause any real harm. 

• If you find that your stress levels are consistently high, it might be time to re-evaluate your workload, take more breaks, or practice stress-reducing techniques like mindfulness or exercise. 

• If your anxiety is preventing you from pursuing new opportunities, consider seeking professional support to develop coping strategies and challenge negative thought patterns. 

• If fear is limiting your personal or professional growth, seek out supportive resources like a mentor or coach to help you face your fears gradually and systematically. 

• And if worry is interfering with your ability to function, practice relaxation techniques like deep breathing, yoga, or progressive muscle relaxation.

The bottom line is that emotions can be your allies or your foes, it all depends on how you choose to manage them. By developing emotional intelligence and learning to use your emotions in a positive way, you can transform your life and create a happier, more fulfilling future.

Ready to get in the driver’s seat of your emotional health? Download the Earkick tracker today.