Managing Communication Anxiety

Today’s workplace can be a source of stress and anxiety. Among the many challenges we encounter at work, some individuals experience added anxiety when faced with the task of interacting with co-workers, supervisors, or speaking in front of groups. 

According to an article from the Cleveland Clinic, returning to work post-pandemic has been particularly challenging for individuals already experiencing high levels of anxiety. We got comfortable at home, and then returned to a workplace that is now full of uncertainties.

Anxiety often involves feelings of uneasiness, worry, or the preoccupation with perceived fear. Anxiety can cause us to have trouble focusing or concentrating. But, in most cases a healthy level of anxiety can be helpful in preparing for what we are about to do - whether speaking to a group, meeting with your supervisor, or interviewing for a job.

When you experience anxiety surrounding interactions with others, we refer to this as Communication Apprehension (CA). You may have also heard of this referred to as stage fright or speech anxiety; but CA is actually quite different. 

CA is commonly defined as an individual’s level of fear or anxiety when confronted with either real or anticipated communication with another person or group. This definition highlights the fact we can feel anxiety when faced with real-world interactions as well as imagined interactions where we anticipate the need or requirement to engage with others. 

Experiencing some level of nervousness when speaking in front of a group or during an important meeting is normal, but if a high level of communication apprehension is hindering your ability to accomplish your goals, there are some steps you can take to reframe your thoughts about those interactions and begin viewing them differently.

Manage your Self-Talk

Self-talk is simply the mental voice in your head that we engage in naturally and automatically. It is important to recognize the influence this internal monologue can have on your emotions and mood. Almost everyone experiences anxiety when faced with an unfamiliar environment or situation. Telling yourself "I am not good at... " or "I don't know how to... " when faced with a challenging task can cause you to become overly stressed about upcoming events. Becoming aware of your negative self-talk and replacing upsetting thoughts in your head with positive affirmations can increase your confidence and motivation.

Challenge Defeating Thoughts

Once you have successfully identified how you are communicating with yourself about specific communication events, you can begin to challenge the thought patterns that trigger your anxiety. When you think "I can't... " try challenging this thought with an opposing thought such as, "Is this thought based on emotions or logic?" Then, try an actual overt behavior such as taking a small action to test the result. The goal is to disprove your incorrect assumptions and help you see that your actions can actually positively influence an outcome.    

Seek Help

There are online courses and communities that can be very useful in helping individuals work through issues related to communication anxiety. The information in this post is in no way intended as a substitute for professional therapeutic advice or a medical diagnosis. If your communication apprehension is preventing normal, everyday functioning, you should seek help from a psychological professional who specializes in anxiety disorders. These individuals are well qualified to help you navigate the anxiety related emotional and psychological difficulties you might be experiencing, as well as help you begin to build coping strategies.