I’m 22 years old and work makes me anxious. Although I get it done on time, I’m always panicking. I feel like I shouldn’t take a break and start working as soon as I wake up, and need to continue until it’s time to sleep. I feel guilty if I don’t do so. What should I do to overcome this? 

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health

First of all, it’s important to understand what triggers your anxiety. There might be a certain reason or incident that pushes you to become anxious every time you think of work. It might be because of money worries, having some uncertainties, fear of failing, or maybe you think your work is quite urgent. It’s important to figure out the reason behind the anxiety.

You need to track down when it exactly started. Was it when you started working somewhere new, or is it because your supervisor changed, or any other reason that might make you uncomfortable in your work environment? Also, you say you panic whenever you have to work. So when does it start? Before, after, during, or throughout your work? That’s something you need to think about as well.  We can only sort this problem out once we’re fully aware of when it started and why it triggers you. 

Once you have figured it out, think about the first thing that comes to your mind when you start getting anxious. Sometimes we assume the outcome of our work based on our past experiences. Maybe something like that triggers your thoughts as well. It’s important to understand if you’re panicking based on facts, or your emotional judgment and assumptions. 

You have also said that you feel guilty of taking short breaks from work. But working all the time isn’t healthy either. Why do you think you can’t take a break? Is it because you are afraid of procrastinating, need to complete everything on your plate as soon as possible, are taking upon work that’s overbearing, or is the work urgent? You need to ask yourself these questions. Also, I suggest you try out a task management tool called ‘Eisenhower Matrix’ that helps you organize your work based on urgency and importance. 

As for your guilt, take a pen and a piece of paper and list down the reasons why you feel guilty. Most of the time, the reasons behind our guilt are just assumptions and nothing more. We can work through it but we need to know what’s behind that feeling. There are cognitive-based training and task management skills that you can get from a professional if you need support. Doing this alone can be difficult. So don’t shy away from seeking help.