Anxiety can feel like a little alarm inside us that sometimes goes off, even when there's no real danger. For experienced professionals, this alarm might ring due to various pressures, and it can affect not only you but also those close to you. Let’s explore why this happens, how it shows up, and practical ways to feel better.
Why Do Experienced Professionals Feel Anxious?
- High-Pressure
Environments
Leadership roles often bring heavier responsibilities and higher expectations, creating a workload that feels like carrying an ever-growing backpack.
- Perfectionism
and Self-Doubt
Even experienced professionals can struggle with self-imposed pressures to perform flawlessly, leading to nervousness and fatigue.
- Work-Life
Imbalance
The demands of high-level positions can blur boundaries between professional and personal life, resulting in chronic stress and burnout.
- Organizational
Changes
Mergers, restructuring, or cultural shifts can create uncertainty, leading to feelings of instability and worry about what is going to happen next.
- Lack
of Support
A lack of mentorship or collaboration can leave professionals feeling isolated, making it harder to navigate challenges. Having a friend or mentor to share ideas and problems is valuable.
How Does Anxiety Show Up?
- Physical Symptoms: Increased heart rate, muscle tension, sweating and fatigue.
- Cognitive Symptoms: Thinking about the same worry over and over, like a song stuck in your head. Difficulty focusing.
- Behavioural Changes: Avoidance of certain tasks, not wanting to go to work, or getting upset easily, procrastinating, withdrawing or overworking.
- Emotional Indicators: Feeling scared, nervous, or like something bad is going to happen, even if everything is okay. Feeling overwhelmed, irritable, experiencing mood swings. Being constantly on edge.
The First Steps Toward Improvement that no one talks about
Acknowledge Your Feelings
The first step is to recognize and accept your emotions. Instead of dismissing them as temporary or unimportant, treat them as valid signals that something needs attention. This acknowledgment opens the door to meaningful action. Gradually expose yourself to challenges to build confidence, resilience, and problem-solving skills. Over time, you’ll learn that you’re capable of managing even the most stressful situations.
Focus on Solutions, Not Causes
Shift your energy from asking “why” questions—which often lead to overthinking—to focusing on actionable solutions. Asking “why” can sometimes feel overwhelming or unproductive, but creating a clear, step-by-step plan empowers you to take control and make progress.
Reject the Belief That Anxiety Is Permanent
Remind yourself that anxiety is not a fixed state. With the right strategies and tools, improvement is not just possible—it’s likely. Embracing this belief fosters proactive action and prevents feelings of helplessness or complacency.
Educate Yourself and Take Small Steps
As Einstein famously said, “Insanity is doing the same thing over and over and expecting different results.” Break free from old patterns by committing to small, intentional actions every day. This could mean making a call you’ve been avoiding, drafting the first step of a project, or dedicating focused time to a priority. Even minor progress can build momentum and create meaningful change.
Simple Ways to Feel Better
- Practice
Mindfulness and relaxation
Techniques like meditation, deep breathing, or even aromatherapy can calm both mind and body. Find what works best for you. - Get
Moving
Regular physical activity or even short stretch breaks can release endorphins, reduce anxiety, clears your mind and improves sleep quality. - Prioritize
and Simplify
Use time management tools and set realistic goals. Instead of aiming for perfection, strive to do your best—mistakes are opportunities to learn. - Seek
Professional Support
If anxiety feels unmanageable, don’t hesitate to consult a counsellor, coach, or medical professional for tailored advice and coping strategies. - Set
Boundaries
Define clear work hours and personal time to protect your work-life balance. - Build
Connections
Engage with mentors, colleagues, or support groups to share experiences and learn coping mechanisms.
Final Thoughts
Anxiety is a normal part of life, even for experienced professionals. By understanding why it happens, recognizing its signs, and applying simple strategies to cope, you can reduce its impact. Taking these steps not only improves your well-being but also enhances your performance and resilience in the workplace.
Remember: You don’t have to tackle anxiety alone. With small, consistent efforts and the right support, you can quiet that inner alarm and significantly improve both personal well-being and professional performance.