Social Anxiety at the Office
Does going into work make you feel anxious practically every day? It’s like, no matter how confidently you wink at yourself in the mirror before you leave home, as soon as you arrive at the office, you feel afraid of the inevitable social interactions or embarrassing yourself.
Social anxiety can negatively impact how comfortable and happy you feel in your workplace. It can cause you to experience fear of attending work events, speaking up in meetings, and forming relationships with your colleagues. As a result, social anxiety can interfere with how you advance in your career.
It’s frustrating when you’re aware that there is something in the way of what you want for yourself. It becomes even more burdensome when you are hard on yourself for not being able to do things like ask your boss a straightforward question or interact with others in the breakroom.
There are many ways that social anxiety can show up in the workplace, but there are also things you can do about it. Here are three tips for managing your social anxiety at work:
1. Relabel your thoughts
If you’re on your way to work or a meeting and find yourself already thinking, I’m getting anxious. I’m getting nervous, you’re only feeding a destructive cycle. Instead, try labeling your anxiety as excitement. The symptoms of both of these states are similar, so it’s possible that saying, I’m getting excited, can help you channel some of that anxious energy into feeling prepared or enthusiastic.
2. Show up early
One thing you can do to avoid bumping into everyone at once is to show up earlier for work. The same goes for meetings. This way, you can practice some small talk with colleagues one-by-one before retreating to your desk to settle in, take some deep breaths, and prepare for the day ahead.
3. Stay in the loop
Speaking of small talk, staying in the loop on the latest buzz in group chats, events, updates, or even current news can help give you something to talk about. This way, when you have the opportunity to engage in some small talk, you will almost always have one thing in mind you can say.
Overcoming social anxiety takes practice. So in the worst-case scenario, if you can’t think of anything else, you can always ask conversation starters, like, “How was your weekend?”, “How’s your week going?”, “Any plans for the weekend?”. See? With these simple topics, you are covered from Monday to Friday!
Don’t be hard on yourself if you don’t end up saying too much or things don’t go perfectly. People may notice your anxiety, or they may not, but remember that most people just enjoy talking about themselves. No matter what, they will just be flattered that you cared enough to ask.
Be willing to experience some discomfort and uncertainty to improve in your professional life. Practice might not make perfect but it makes progress.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
