‘January’ fear of work? How to overcome it

After the holidays, with non-working days and vacation, it is not easy for most people to get back into the routine, But some feel a disproportionately intense fear at the thought of returning to work. This is called ergophobia.

Some people are satisfied with their work, particularly enjoy some aspects of it, or accept the failures it creates as a challenge and learning experience. For others, work is a way of life with tasks and schedules that they must complete in exchange for receiving a fee.

Others, depending on how things are, what awaits them that day or their mood, They oscillate during the day or week, between pleasure and diffuse discomfort; between indifference and boredom; between apathy and enthusiasm.

There are also those who hate their work activity or approach it with resignation, constantly making a pilgrimage from the restlessness of Mondays to the short-lived liberation of Fridays.

But some individuals feel something different when faced with their work activity: a disproportionate fear, persistent and irrational towards work or certain aspects of it, which could be more specifically defined as “uncontrollable fear of going to one’s usual place or workplace”.

Ergophobia (a word that comes from the Greek words ‘ergon’, meaning work, and ‘phobos’, meaning fear or terror), can manifest before, during or after the workday, according to the Claritas Psychological Institute (IPC).

The discomfort felt by a person with ergophobia can be so intense that it prevents them from performing work tasks in a natural and appropriate way.and even hinder or interfere with the work of those seeking employment and facing personnel selection tests, according to the IPC (https://institutoclaritas.com).

Some people may experience ergophobia when they return to work after summer or winter holidays or short periods of time off, such as Christmas or Easter. But this phobia is different from the simple sadness or adjustment difficulties we feel when we resume our work routine after a temporary break.

In fact, it can happen at any time of the year or at any time in a person’s working life. This phobia “causes great suffering, which can manifest itself in different ways, creating anxiety, constant worry, negative thoughts and physical symptoms,” says psychologist and trainer Pilar Guerra, who specializes in emotional and behavioral disorders.

Causes of discomfort

“Irrational fear of work can have deep-rooted causes that vary from person to person, which can include traumatic or negative work-related experiences, such as an unexpected layoff or a toxic or stressful work environment,” says Guerra. (www.pilarguerra.es).

“It can also be linked to self-esteem issues or social anxiety, where the person fears being judged, negatively evaluated or rejected by colleagues or superiors,” he adds.

Other possible causes of ergophobia may be a person’s lack of genuine interest in the work they do, a sense of lack of control over the work they do, or a perception that they cannot adequately fulfill the functions assigned to them. according to Guerra.

He explains that this psychological disorder can be triggered by specific situations at work, such as a public presentation, a performance appraisal, a meeting with the bosses, or it can even start happening because of the simple idea of ​​fulfilling work obligations.

“Stress-related triggers can also occur, such as excessive workload or very tight deadlines,” says Guerra, who outlines some basic self-help strategies for dealing with ergophobia:

Deactivate your perfectionism

Self-demanding leads to the utopia of perfectionism, but an excessive tendency to want to do things “with honor” leads to the opposite: to clumsy behavior, an obsession with doing everything perfectly, warns Guerra.

Practice relaxation techniques

Meditation, deep breathing and yoga are effective techniques for reducing stress and anxiety. They are based on bringing our thoughts ‘here and now’, instead of directing them to the fear of a future that neither exists nor has arrived, he points out.

Set small, achievable goals

“Break down work tasks into smaller, more manageable steps. This will allow you to achieve a sense of gradual achievement, which can increase your confidence in your ability to handle your work responsibilities,” recommends Pilar Guerra.

Seek professional help

“Recognizing the problem and seeking help are the first steps to solving it. With the right strategies and professional support, you can overcome ergophobia and have a fulfilling and satisfying work life,” says Guerra.

Distinguish ‘requirement’ from ‘excellence’

“Self-requirement leads us to a disturbing pretension of perfection. The pursuit of excellence leads us to the responsibility of trying to do things in an extraordinary way as much as possible, considering mistakes as learning,” he points out.