Are you frequently experiencing work performance anxiety? Do you feel your work performance anxiety is interfering with your job and relations with others? To help understand where work performance anxiety stems from and what you can do to reduce it, I have interviewed Washington, DC-based psychotherapist Karen Osterle.
Tell me a little bit about yourself.
“I’m a psychotherapist in private practice in Washington, DC, working with adults and couples. I see people with a variety of issues, including anxiety, depression, relational difficulties, and concerns with work and career. I’ve been a practitioner for over 10 years now and love what I do.”
I am also on the faculty at the George Washington University School of Medicine and Health Sciences, where I teach medical students how to interview and relate to their patients more effectively, work through initial reactions to their gross anatomy requirements, and deal with work-related stress and associated ethical conflicts of all kinds.
“Feelings of incompetence and low self-worth are very difficult to manage, especially on the job, and it’s not uncommon to adopt a habit of turning these inward-directed feelings outward into what people call defensiveness, passive-aggressive behavior, etc. These might feel gratifying in the moment, but they tend to have a lingering effect that feels corrosive. Thoughts of, “Ugh, why do I keep doing that,” or ambivalence around how we talk or think about work can be an indicator of deficits in self-concept and self-esteem at work. Sometimes, this may manifest itself as having impossibly high work standards, which can be self-defeating and cause anxiety as well. The good news is that perfectionist tendencies can be reshaped into a healthier work ethic that is consistent with the demands of the job.”
“Coworker and supervisor relations have a lot to do with how we view our work, of course. An inexperienced or over reaching supervisor can leave a person feeling accused, powerless, or even a little guilty, if that supervisor finds a mistake every now and then. Plus, mistakes are more likely if someone is constantly hovering and questioning performance. In some scenarios, no acknowledgment for good ideas, a project well done, or going above and beyond the call of duty can make an enthusiastic employee feel disregarded or unimportant and, again, powerless to do anything about it. An undermining or overly competitive coworker is almost as bad as the “micromanaging” or dismissive supervisor. The combination of the two can be exceptionally anxiety-producing, especially when workplace advancement and recognition are concerned. No one wants to appear as though they are jealous or have petty concerns. It’s a no-win situation.”
“Finally, being in a job or career that doesn’t feel like a good fit for your skills or talents can create a great deal of work performance anxiety. Societal influences'”most importantly parents, relatives, and friends'”hang a lot of prestige or importance on certain career paths. Some common careers, such as law or business, for example, are simply not for everyone, even if grades and test scores are impressive in the relevant areas.”
Generalized Anxiety Disorder (or just Anxiety Disorder Not Otherwise Specified) and Major Depression have become our go-to diagnoses, or so it seems. Keep in mind, though, that a family history of anxiety or depression on either parent’s side of the family, or numerous or lengthy periods of serious emotional discomfort, suggests the possibility of an actual illness that could respond very well to appropriate treatment, and a stressful situation in the workplace might be just the thing that brings an underlying depression or anxiety disorder to a fever pitch. Once this happens, it becomes difficult to discern what the main catalyst for the work-related anxiety is. In any case, work performance or coworker relations likely will be affected if such a condition goes unrecognized and untreated.”
What type of impact can work performance anxiety have on a person’s overall life?
“Not surprising to anyone, concerns about performance in the workplace can be profoundly stressful. Difficulties sleeping and staying focused, weight gain or loss, physical problems (e.g., stomach pain, headaches, and muscle tension) over-reliance on alcohol or other substances, and general feelings of unhappiness or irritability are commonplace. Work problems almost always spill over into personal relationships, contributing to such things as sexual problems with a spouse or partner, irritability, and social withdrawal due to feelings of isolation and low self-concept.”
“Substance abuse can co-occur with anxiety and depression, and it’s not uncommon to see its increase during a very stressful time in a person’s life. Research has shown that alcohol affects sleep negatively, though, which then often leads to an increase in caffeine intake in the morning. Any and all of it can create an emotional brittleness the next day, which doesn’t do much to mitigate anxiety levels before, during and after work hours. It can become self-perpetuating cycle very quickly.”
How can someone reduce workplace performance anxiety?
“This really depends on the dominant cause, or causes, of the anxiety, and I find that short lists, which include well-meaning advice such as: “Talk to the supervisor about specific goals and objectives for performance, exercise, eat well, avoid alcohol, try to hear the coworker out before presenting how you feel,” and so on, aren’t so useful for people who are feeling paralyzed and angry about problems in the work place. The fact is, most people have already thought of, and tried, one or more of these things.”
“Work performance anxiety can feel all-consuming and truly crazy-making. Whatever the resolution is, it almost invariably has to be initiated in one way or another by the person suffering with the problem. So, while solutions like those I mentioned above make good, rational sense, it’s just not that easy most of the time.”
“In my opinion, a determined self-examination with respect to anything and everything that might interfere with healthy forms of self-assertion, if that’s an issue, or seeing unhealthy patterns of how we view our own performance and perfectionist tendencies, and so on, should become priority one. Sometimes, friends, family, and other coworkers can help with this, at least to some extent. If the problem persists, though, it might be useful to consult with someone who has been trained to ask different kinds of questions and to point out things that that no one else has.”
What type of professional help is available for someone who has workplace performance anxiety?
“Most people in this situation have a decent array of options, actually. A psychotherapist, especially one that is referred by your doctor or a trusted friend, can help calm the emotional waters and make a more helpful perspective possible. Also, if there is indeed a physiological contributor to the problem, the psychotherapist will link you with a competent professional for a second opinion.”
“Sometimes a career counselor can be useful, especially if the main question is about career choice in general.”
A good personal trainer can teach stretching exercises to ease some of the physical manifestations of anxiety-induced tension, as well as act as a mentor and motivational force to make physical well-being a priority. There are some very helpful books and CDs on yoga, mediation, stretching, weight-lifting, tai-chi, and other things in this arena, if you are able to take the initiative and commit to something on a daily basis. If not, hire someone, if even for just a few sessions.”
“Medication should not be the first resort for people who are anxious or depressed, in my professional opinion, but nor should it be discounted as something that might be helpful in some instances.”
Thank you, Karen, for offering some suggestions about how to reduce work performance anxiety. For more information on Karen Osterle or her work in Washington, DC, you can check out her website: www.KarenOsterle.com.
