Productivity Anxiety and How to MANAGE it
Productivity anxiety is a common form of anxiety in which one feels stressed and/or overwhelmed with their output and like they’re never doing enough. There can also be feelings of shame or guilt for engaging in behaviors that are viewed as ‘unproductive’. Various factors can contribute to this including perfectionism, the hustle culture, and peer pressure. Productivity anxiety can lead to a never ending cycle and quickly result in burnout. If you can relate, here are some ways to identify productivity anxiety along with strategies to manage it.
SOME COMMON SIGNS
Difficulty relaxing or taking breaks from work
Feelings of shame or guilt with your performance
Procrastination or avoidance
Feeling of never doing enough
Self-worth tied to achievements
Setting unrealistic goals for yourself
Negative self-talk
Burnout
SELF-REFLECTION AND AWARENESS
Take the time to identify the underlying causes and triggers of your anxiety. Try and pay attention to how you’re feeling throughout the day and see if you observe any patterns. Mindfulness strategies, journaling, or speaking with a trusted friend or therapist can help you gain clarity and perspective on what is making you feel this way.
SET REASONABLE EXPECTATIONS FOR YOURSELF
When you experience anxiety, it might feel like a natural response to increase your expectations; however, this can lead to procrastination or avoidance. If you notice this behavior, try starting with small goals that feel attainable and increase them over time. The success you feel from meeting small goals can be motivating and encourage you to keep going.
ESTABLISH HEALTHY WORK-LIFE BOUNDARIES
Try scheduling in regular rest and practice self-care strategies throughout the week. Define specific start and end times for your work day and resist the urge to stay busy during off hours. If you work from home, be mindful of your environment and try and find separation with designated areas for work.
BE KIND TO YOURSELF
Remind yourself that you’re doing the best you can and speak to yourself as you would a friend. Try practicing affirmations and positive self-talk to support your mood and self-esteem. Don’t forget to recognize growth and celebrate your achievements!
By identifying the underlying cause of your productivity anxiety and practicing the strategies above, you can get ahead of it and lead a more balanced life. Please don’t hesitate to reach out if you want to connect or have any questions. You can reach me at (410) 936-4096 or via email: mandy@mindfultherapycollective.com.