Work anxiety WFH

[Pixiedown123]

So, I should be working, but I'm not. I'm doing anything else instead. I'm terrified of this catching up to me, and obviously I can fix it by doing my assigned work, but when I try I'm feeling sick, can feel my heart beating.

Any idea how I can fix this?

And it's been going on for months

What's your job role? Is there any specific reason why you are anxious over it? I'm guessing you do not like your job. If so there is only one obvious solution to this and it's finding a new job.

I had this for a while and was so worried of it catching up on me too - what helped for me is writing a small to do list each morning of things that HAD to be done that day, nothing too overwhelming and I would split that up into hours. Some tasks you may finish quicker than others and so you can have a break. Another good method is to do 50 minutes of work, setting an alarm, and then 10 minute break (away from screen). If that's still difficult, make the breaks longer and gradually cut down until you're working more.

It's hard! Im not naturally motivated and struggled in the office, so as soon as I was at home in a comfy environment with nobody there I didn't get much done. But the above helped massively, and also getting up, getting dressed and making sure I'm not sat in bed. Hope that helps and good luck! It's not been easy so just know that there are others who are likely struggling with motivation too and don't be hard on yourself x

Op take a deep breath. Anxiety is hideous.

You have rightly identified that this situation isn't good for you or for your employer. It's not something intentional but it is your responsibility to reach out for some help.

What about going to the gp to start with?

How good is your relationship with your boss? Can you confide in them?

How far behind are you with work? Are you assessed regularly? Does anyone else know?

Without more details it's difficult to advise but one helpful strategy could be to start doing current work assiduously and then work on the back log in your own time? Don't ignore current work until you have caught up as that could result in getting more and more behind?

If the above isn't possible, could you ask for some sick leave and use that time to catch up?

I've been working from home and have found getting up at my usual time even though there's no commute and getting ready and getting started straight away helps. It's by the afternoon my motivation goes. To switch off later I go a walk as soon as my work is done for the day. I also write a list for what has to be done each day x

I'm working from home. I'm so on the edge. Taking calls from customers. I need a new job but have lost my confidence in life.

You say you "have lost your confidence in life" so I would guess this goes deeper than anxiety over your lack of motivation when WFH. I'd suggest a call to your GP.

I've felt a bit like this. Have you got any holiday left? If you're able to, take a long weekend, give yourself permission not to do work.

I needed the break - so spent so much time fart-arsing around, but tired at the end of day because I had still forced myself to sit in front of the laptop.

I also had the call of the rest of the house, so somehow feeling guilty I'm working when the dishwasher still needs doing etc.

I also have a little extension on chrome, called Otto, that can block some websites, and follows the Pomodoro method, working 25 mins, 5 min break. While 25 mins doesn't seem like very long, you'll get a fair bit done, and will help at least get back in the habit of focusing for a while, so you can build up to longer. You might find, because 25 minutes isn't an intimidating amount of time, once you get started you find yourself working much longer.

Can you rearrange your workspace, I find sometimes that helps. Just feels like I'm sitting somewhere different, and it feels a bit fresher and easier to focus.

Are you able to talk to your manager, and are you behind in tasks? While it's probably "right" to make up the work and time, it doesn't actually help - you don't get a proper break and you're overall less productive - still feeling guilty. The number of days I've started early in the morning, but then waste the extra time (and more) in the afternoon. Spend some of your work day making a plan to catch up - mix a combination of "new" work, and "backlog" work - starting with the most urgent.

If you can talk to your manager, and be honest with how you're feeling - and come with even a little plan about how you're trying to get back on track, it will hopefully ease the guilt and they can help with your workload and make it easier to face.