Overcoming social anxiety at work

Social anxiety disorder is a mental health condition that affects approximately 12.1% of U.S. adults at some point in their lives. Unlike the occasional shyness that some people experience in new social settings, it’s a condition that can significantly impact a person’s ability to function in daily life.

Social anxiety disorder can take many forms. But since many of us spend eight or more hours per day at work, it’s worth examining how it can show up in the workplace.

How social anxiety disorder can affect your work

Most people get anxious at work sometimes. Maybe you’re dealing with competing deadlines, shifting priorities, or a lack of necessary resources. Or perhaps you had a conflict with your boss or a disagreement with a coworker. While they can be difficult, these situations are all pretty typical experiences in the modern workplace.

But if you have work anxiety that is persistent and overwhelming, it could be a sign of a mental health condition like social anxiety. Research shows that, left untreated, social anxiety can impact job performance and stability. It may cause you to miss work more frequently and affect your relationships with your coworkers and supervisors.

However, it’s worth mentioning that social anxiety at work isn’t always the result of an individual mental health challenge. It’s a complex problem tied to societal norms and workplace culture. In other words, if you’re struggling with anxiety at work, it could be due to factors that are beyond your ability to solve on your own.

For example, one recent study found a direct link between workplace anxiety and negative workplace behaviors. Researchers found that exposure to rudeness, condescending attitudes, and intimidation from colleagues increased anxiety at work. Another study found that burnout in the form of emotional exhaustion may also lead to heightened rates of workplace anxiety and diminished job performance.

Managing social anxiety on the job

Research shows that one of the most powerful tools for reducing social anxiety on the job is building strong relationships with colleagues. Having healthy, supportive relationships with the people you work with each day can buffer the negative effects of anxiety at work.

Similarly, your relationship with your boss or supervisor also has an impact. Being able to come to your manager with concerns and trusting that they’ll listen and respond with kindness can reduce workplace anxiety.

In addition to doing what you can to strengthen your professional relationships, here are 10 other strategies you can use to cope with workplace anxiety.

1. Practice time management. If you’re feeling overwhelmed, set aside time each day for specific tasks. But if you’ve been given an unmanageable workload, talk to someone who can help.

2. Avoid negativity. Everyone needs to vent sometimes. But if there are specific coworkers who never have anything positive to say, try to politely avoid conversations with them.

3. Take care of your physical health. Eat a balanced diet, make time for movement you enjoy, and try to get adequate rest each night.

4. Use your employee benefits. You might have access to counseling, resource groups, or other wellness benefits from your employer.

5. Take a break. Whether it’s an hour-long walk over your lunch break or a weeklong vacation, unplug from work regularly to give yourself time to recharge.

6. Celebrate your accomplishments. Pause to honor what you’ve achieved each day (even if it’s something small) before moving on to the next task.

7. Set short- and long-term goals. Try to break bigger projects into small, manageable steps. Be upfront about what you can realistically achieve in a given timeframe.

8. Set and maintain boundaries. Once the workday is done, resist the urge to respond to emails, calls, or messages unless it’s a true emergency. And unless you’re an on-call physician or crisis responder, it’s unlikely that you’ll have very many of those.

9. Consider your role. If you live with anxiety, you might be more comfortable in a “behind-the-scenes” or remote role. It’s OK to seek opportunities that support your mental health.

10. Talk to someone you trust. If your work is negatively affecting your mental health, let someone know. Voicing your experience to a friend or loved one can provide some relief.

Professional treatment approaches

The most common form of therapy for social anxiety is cognitive-behavioral therapy (CBT). If you’re experiencing workplace anxiety, CBT can help you interrupt negative thought patterns and improve your confidence at work.

A subtype of CBT called exposure therapy may be especially helpful for people experiencing workplace anxiety. In this type of therapy, people confront their fears slowly and gradually under the supervision of their therapist.

For example, you might picture yourself in a stressful work situation or roleplay an anxiety-provoking work scenario with your therapist. Over time, this can improve your coping skills and make it easier to manage your thoughts and emotions.

In addition to therapy, medication can also treat social anxiety. You may benefit from combining therapy and medication, so talk to your providers about the right approach for you.