Take the workplace anxiety test to learn your triggers

Feeling stressed or anxious at work is more common than you might think. Whether it’s deadlines, presentations, or even difficult conversations with colleagues, everyone has different triggers that can lead to feelings of anxiety. To help you better understand your workplace anxiety, we've created a simple workplace anxiety test.

In honor of World Mental Health Day 2024, this year’s theme focuses on “Mental Health in the Workplace.” It highlights the importance of recognizing and addressing mental health challenges that arise on the job. While this test won’t diagnose anxiety (we’re not doctors!), it can help you recognize some common stressors. By reflecting on your responses, you might start to identify patterns and learn what causes you the most anxiety in the workplace.

Prioritizing mental health at work is crucial for both personal well-being and professional success. This test can be a helpful first step in understanding and managing your workplace anxiety.

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The workplace anxiety test

Answer the following questions to get a better idea of what might be the cause of your anxiety at work. Keep track of how many "yes" answers you give, and find out what they might mean at the end of the test.

1. Do you often feel nervous or tense before starting your workday?
   • Yes / No
     
     
2. Do you avoid interacting with certain coworkers or your boss because it makes you anxious?
   • Yes / No
     
     
3. Do you feel overwhelmed by your workload on a regular basis?
   • Yes / No
     
     
4. Does the thought of making mistakes or receiving negative feedback cause you significant stress?
   • Yes / No
     
     
5. Are you often worried about deadlines, even if you are on track to meet them?
   • Yes / No
     
     
6. Do you find it hard to relax or stop thinking about work, even during your time off?
   • Yes / No
     
     
7. Does multitasking or shifting between multiple projects at once make you feel anxious?
   • Yes / No
     
     
8. When new tasks are assigned to you unexpectedly, do you feel panic or stress?
   • Yes / No
     
     
9. Do you often doubt your abilities or feel imposter syndrome at work?
   • Yes / No
     
     
10. Does the thought of speaking up in meetings or giving presentations cause you anxiety?
    • Yes / No

Anxiety test results

Now that you’ve taken the test, count how many "yes" answers you gave and see what your results might suggest about your workplace anxiety:

• 0-3 yes answers:
  You seem to handle workplace stress quite well. While you might experience occasional stress (who doesn’t?), it’s likely that you have healthy coping mechanisms in place. Keep paying attention to your well-being and address issues as they arise.
  
  
• 4-6 yes answers:
  You’re showing signs of moderate anxiety at work. Certain aspects of your job might be causing you more stress than you realize. It could be helpful to reflect on the specific triggers from the test and consider some strategies for managing them, such as improving your work-life balance or practicing stress-relief techniques.
  
  
• 7-10 yes answers:
  You may be experiencing high levels of anxiety in the workplace. This could be affecting your overall well-being and job satisfaction. It might be worth discussing your feelings with a trusted supervisor, HR, or even a mental health professional to help manage your stress more effectively.

What you can do next

If you found that your anxiety levels are higher than you'd like, don’t worry. There are steps you can take to reduce stress and feel more in control of your work environment:

1. Set boundaries: Consider whether you’re taking on too much and if there’s room to say “no” or delegate tasks.
2. Manage time effectively: Break large tasks into smaller steps and use time management tools to stay organized.
3. Practice relaxation techniques: Breathing exercises, mindfulness, and short meditation breaks can help you stay calm and focused during the workday.
4. Talk to someone: Whether it's a colleague, supervisor, or mental health professional, having someone to talk to can ease the burden of workplace anxiety.

Manage your workplace anxiety with Balance

Many people face workplace anxiety, but understanding your triggers is the first step toward managing it. If you want to take your work stress management to the next level, download the Balance app today. With personalized meditation sessions, Balance can help you reduce anxiety, stay focused, and create a better work-life balance. Try it now and start working toward a calmer, less stressful workday!