Winning Against Workplace Anxiety: Compete with Yourself, Not Others

When I joined my current workplace, I was excited but also intimidated. There were many senior, expert people on the team, each contributing years of knowledge and confidence. I couldn't resist comparing myself against them.

The negative effects of those comparisons soon began to take a toll. I had the impression that I was falling behind. Every encounter, every deliverable, and every meeting reminded me how unskilled I was. The pressure I placed on myself became intolerable as my worry increased. I was overwhelmed to the point where I seriously considered quitting.

I came to the crucial realisation one day, in the middle of this emotional turmoil, that if I need?to compete, it should be?with myself and not with others. Every person's journey is different, influenced by their experiences, capacities, and personal development, I told myself. The only person I need to outperform is the version of me from yesterday.

But it would be unfair not to credit my Team Leader of that time—it was her guidance that helped me realise this profound truth. Her support and encouragement not only pulled me out of that difficult phase but also instilled in me a mindset that I now carry forward and use to inspire others on their journey.

This small shift in my POV changed everything!?Although it took some time, I eventually started focusing on my own progress, celebrating small achievements, and?acknowledging?that progress is a journey rather than a race.

Managing Stress and Anxiety in the Workplace

If you’ve ever felt like you’re not good enough or that the expectations are too much to handle, you’re not alone. Workplace anxiety and stress are common, but they can be managed. Here’s what helped me, and these are strategies you can apply too:

Change Your POV

Stop comparing yourself to others. Trust me, it’s a game-changer. Remember that each person's journey is unique.?What you consider to be someone else's success may have taken years to develop or may have involved hardships you are unaware of. Focus?on?yourself rather than on others. Ask yourself: What progress have I made? What skills have I improved? Try to acknowledge every little contributions you make to the team. By focusing on your personal growth, you can free yourself from the exhausting cycle of comparisons and make space for real progress and self-assurance.

Set Realistic Goals

Break your duties into small, achievable steps; this is the secret to completing even the most challenging tasks. Always try to?take a minute to enjoy reaching any achievement, no matter how small it is. Over time, these small achievements add?up, creating enthusiasm and increasing your sense of accomplishment.

To take this a step further, try competing with yourself day by day. Reflect on what you accomplished today and aim to push just a little further tomorrow. If you completed three tasks today, challenge yourself to finish four tomorrow or tackle a slightly more complex project. By consistently setting slightly bigger goals than you had yesterday, you’ll create a positive cycle of growth. It helps to keep you motivated and shifts your focus to continuous self-improvement, rather than external comparisons. Remember, no matter how tiny, every step you take will help you become the finest version of yourself.

Share Your Thoughts

When you're feeling overwhelmed, don't be hesitant or afraid?to talk to?your supervisor, mentor, or trustworthy colleague for help. Sometimes, just sharing your thoughts with someone who understands the workplace culture can give you a new perspective. They may provide tactics, perspectives, or just the comfort you require to deal with difficult circumstances.

If I hadn’t spoken to my Team Leader back then, I wouldn’t be here writing this to help you. Instead, I might still be among those who are still struggling, caught in the cycle of self-doubt and anxiety. Her guidance and empathetic approach not only helped me realise my potential but also gave me the clarity and strength to shift my mindset.

I know, we always struggle to ask for help. But remember, reaching out for support isn’t a sign of weakness—it’s a step toward growth. Sometimes, all it takes is one conversation to lead you to a positive change in how you see yourself and your challenges. Don’t let fear or hesitation hold you back from seeking the help you deserve.

Practise Mindfulness

Overthinking is a common source of stress, which may turn minor problems into major ones. One effective strategy to end this loop is mindfulness. It can help you to stay grounded and focused in the present moment.

One effective technique is Google’s 1-Minute Breathing Exercise, which is simple and accessible even during a busy workday. All you need to do is search for "Breathing Exercise" on Google and play it for instant guidance. You can also follow the steps below:

• Sit comfortably and place your feet flat on the ground.
• Close your eyes or lower your gaze to a neutral point.
• Take a deep breath in through your nose, filling your lungs completely.
• Slowly exhale through your mouth, letting go of any tension.
• Repeat this for one minute, focusing solely on the rhythm of your breathing.

There are numerous mindfulness techniques you can try, and breathing exercise?is?just one of them. Everybody is different, so it's important to find a practice that keeps you focused and composed no matter what challenges your day presents. Do whatever works for you.

Take Small Breaks

When you're working hard, it's very common?to keep going without pausing. However, taking little pauses during the day can have a major effect on your energy and mental state. You can recharge with these little breaks; even a few minutes can assist. Stepping away from your work, even for a short time, gives your brain a chance to rest. These breaks?can include stretching, going for a short walk, or simply sitting quietly. These small breaks can help you clear your mind and give you a fresh insight.

The secret is to take these short breaks often instead of?attempting to do everything at once. These small moments of rest help you come back to your tasks feeling more focused, less stressed, and ready to keep going.

Create Healthy Boundaries

Nowadays, it’s pretty easy and common for work to interfere with personal time, especially with the rise of remote work and constant connectivity. But in order to prevent burnout, it's important to establish clear boundaries between work and personal time. Knowing when to clock-out?and stop working is vital for making the most of your personal time and recharging for the following day.

Make self-care a priority by making time leisure activities that promote relaxation and calm. Your well-being depends on these rest periods, whether you want to read, work out, spend time with loved ones, or just do nothing. When you set healthy boundaries, you’re not just protecting your personal time; you’re also ensuring that you’re more focused and productive when you are at work.

Remember, it’s okay to say no sometimes. Taking care of yourself isn’t selfish. In fact, it’s necessary for your long-term health and success. Even though I’m still working on this myself, especially when it comes to saying no, I’m hopeful that I—and we all—will get there soon. It’s a journey, but it’s worth it.

Embrace Optimism

It's easy to slip into the pessimistic trap, which frequently makes anxiety worse and impairs performance. However, a strong tactic to counteract these negative emotions is to adopt an optimistic outlook. Resilience is fostered by optimism, which makes it possible to see setbacks as chances for personal development rather than impossible obstacles. For example, when I make a mistake, I see it as an opportunity to learn something new, rather than dwelling on the negative aspects. I believe that mistakes are valuable lessons in disguise, helping me grow and improve.

You may lower your stress levels and increase your confidence by keeping an optimistic outlook and concentrating on possible positive outcomes. This change of viewpoint can change how you approach tasks, communicate with coworkers, and eventually lead to a more successful and rewarding job.

Progress, Not Perfection

Looking back, I’m glad I didn’t quit. The journey wasn’t easy, but it taught me resilience, self-compassion, and the power of perspective. If you’re struggling, remember: you don’t have to have it all figured out right now. Focus on learning and growing, one step at a time. One of my best friends once shared her life motto with me, which I’ve adopted as my own: "Take each day as it comes." It’s a reminder to not overwhelm myself with everything at once, but to focus on the present moment and the progress I can make today.

In the end, your greatest competition is the person in the mirror. Try to be just a little better than you were yesterday, and the rest will follow.

The story I shared in the beginning—feeling lost and almost quitting—was me in my first job as a trainee. After three and a half years, I'm still working in?the same company, but now I work as a Team Leader, attempting to encourage and support a bunch of team members who are all unique in their own way. However, don’t get me wrong, I haven’t fully overcome the challenges, and there are days when I still feel the pressure. I’m still working on this. But I’ve definitely made progress, and that’s something I’m really proud of. The key is to celebrate those small achievements and remember that growth is a continuous journey, not a destination.

Let’s create workplaces where growth is celebrated and mental well-being is prioritised. Which techniques for handling stress and anxiety at work have you found to be effective? I’d love to hear your thoughts!