I wonder if the expectations you are having to meet are realistic or not? Is there a way you could try and identify that? Every job profile would have certain requirements - certain things you are expected to do and deliver. Is it happening that you are being expected to deliver beyond what is necessary?
What are you expected to do? Are you being expected to push yourself too much? If it is so, whom are these expectations coming from? Is it just from the superiors, or could it be coming from within you as well? Who is it that is expecting you to succeed every time and making you afraid of failing? I wonder if there is a part of you which feels the need or pressure to deliver endlessly and succeed every time?
“A realistic expectation checklist” …..
It could maybe help for you to reflect and write down in specific terms, what it means for you to be doing “good enough work”. Because that is what you need to be expecting from yourself, Not perfection (it’s impossible to achieve perfection).
List out what all tasks/ work expectations come under “good enough work”. Again, make sure this list is realistic. For instance:-
Completing the tasks for the day – This is realistic (You could list each task separately)
Winning the boss’s approval – This is uncertain and unrealistic – Because his/her approval is based on personal factors beyond your control and it might be unfair for you (too much to ask from yourself) to try and achieve that.
Not all superiors may be capable of keeping personal biases aside and looking at your work just as it is, to be able to convey acknowledgment and appreciation. And their approval is not the only indication of how good your work is. It is important for you to know and believe that you are working well enough – to appreciate yourself for your strengths and to work on areas which might need some improvement.
Hence – as described earlier - “the realistic expectation checklist” can help you. You could try it?
If you are able to handle your own anxiety with work, it would be easier for you to find the space and energy to connect with others and build relationships with your colleagues as well. And that could in turn help you manage and cope better with work stress.
Hope this gives you some direction. Best wishes and take care!