3 Tips to Manage Anxiety About Making a Mistake at Work

We've all been there. That sinking feeling in your stomach as you start to feel anxiety that you might have made a mistake at work. You replay different scenarios over and over, until you realize that it’s 2am and you only have 4 more hours to sleep before your next workday starts.

The anxiety around making a mistake at work can be powerful — it can make us freeze up and it can get in the way of us performing well at work. It can even lead to us making an actual mistake at work. For instance, we’re more likely to make an actual mistake at work when we’re overly stressed or sleep deprived.

But here's the good news: this anxiety about making a mistake at work is more common thank you realize. In fact, an estimated 1 million people are absent from work on any given day due to stress (and anxiety is usually part of that stress!).

I’m Halle Thomas, an anxiety therapist for millennial professionals who want to leave anxiety out of their work lives (and preferably their personal lives too). I’ve been where you are now, and I know a different way is possible—one where you’re not up at odd hours of the night while anxiety turns your stomach into knots and fills your brain with an endless list of catastrophes.

I’ve worked with countless millennial professionals who have anxiety about making a mistake at work, even when they have a stellar track record. I’ve made it my goal to teach millennial professionals how to actually treat their anxiety around making mistakes at work, so they can undo the false narratives that tell them they’re going to fail.

This post will equip you with three effective strategies to quiet your anxiety about making a mistake at work so you approach work with more confidence.

1. Reframe Your Thinking About Anxiety Related to Mistakes at Work

Our brains are wired to focus on the negative. But what if we could shift our perspective? If you did, in fact, make a mistake, what could you learn from it? Here's are some examples on how to reframe your thinking:

• Identify the Potential Lesson: Instead of getting stuck on the potential mistake , ask yourself, "If I did make a mistake, what would that mistake have to show me or teach me?"

• Focus on Your Professional Support Network: Sometimes the fear of making a mistake comes from a fear of being isolated or fired. If you did make a mistake at work, who would be there to help you or support you? This is a time to reflect on your relationships with your coworkers, supervisors, and anyone else you regularly work with. As more workplaces prioritize mental health, it’s that there’s at least one person you could turn to in the event of an actual mistake at work.

2. Breathe and Breathe Again

When your body sense a stressor (like the fear of making a mistake at work), it reacts. Your heart races, your breath quickens, and your muscles tense. You might even get a bit sweaty. I know the last thing you might want to do in this scenario is to pay even more attention to how you’re feeling, but stick with me for a moment. Your body is easily influenced by external and internal cues. This means you have the opportunity to change how your body is responding when you’re feeling anxious. Here are two simple somatic techniques you can try out:

• Straw Breathing: Sit comfortably (or get cozy on a couch or even in your bed), close your eyes if you’d like to, and take a slow, deep breath through your nose. Notice how your belly and chest expand as you breath in. Now, purse your lips as if you were breathing through a straw, and exhale slowly. Repeat 3-5 times. When you breathe through pursed lips, this naturally slows down your breathing and makes your exhale longer than your inhale. With a longer exhale, your body receives cues to relax, and your heart has a chance to start beating a little slower as well.

• Progressive Muscle Relaxation: This involves tensing and relaxing different muscle groups in your body. I personally like to start from the feet and work my way up. Start by scrunching up your toes and flexing your feed. Hold for a few seconds and then release. Now tense your calves for a few seconds before releasing. Work your way up through your body until you reach your face. To end, scrunch up your face (bonus points for making the most ridiculous face you can imagine), hold for a few seconds, and then relax.

3. When Anxiety Persists: Seek Professional Help

Sometimes, anxiety about making mistakes at work can be beyond overwhelming. You might notice yourself getting headaches, having stomach problems or digestive issues, or sleeping too much or too little. You might have trouble keeping up with the relationships in your life, or feel like doing anything “just for fun” is a bad use of your time. If this has been your experience, seeking professional help is an option for you to explore.

If you’re located in either Colorado or Oregon, you can reach out to me for a free intro call. If we’re a good fit, we can start working together on your anxiety about making mistakes at work. I’ll teach you different body-based (aka somatic) practices that you can use to manage your anxiety in the moment. I’ll also help you to understand how anxiety functions so that you can get set up with solutions that will help you on a longterm basis.

If you’re located in another state, I recommend using a local therapy directory to find a therapist licensed to practice in the state you live in.

Remember, You're Not Alone

Anxiety about making mistakes at work is common. Many of us have struggled to get to where we are in our professional lives, and the fear of making a mistake stems from the pressure we put on ourselves to be successful. Whether you try some of the techniques for shifting your mindset, or calming your physical body, support is available for you wherever you are in your journey toward a life with less anxiety.