How Best To Combat Anxiety In The Workplace

Anxiety (a feeling of of unease, such as worry or fear, that can be mild or severe) can have serious effects on a person’s private and professional lives.

Research from the Health and Safety Executive found that in 2021 to to 2022, 1.8 million people in the UK suffered from a work-related illness, with 50% of those workers suffering from work-related stress, depression or anxiety. Half of all working days lost were due to these same mental health challenges.

Reduced team performance, high staff turnover and a bad company reputation are just a few of the business problems linked to anxiety in the workplace.

In this article, well-being coach, Vanessa Green, founder of wellbeing coaching service, Habit Heartbeat, shares how all workers can help combat this widespread mental health issue of anxiety to curate a happier and healthier workforce.

What Triggers Workplace Anxiety?

A large source of stress for employees is excessive workload, with 73% of workers reporting so.

Overall, the four most common triggers that Vanessa comes across are;

Poor work-life balance. An individual can identify this in their own life if they have trouble disconnecting from work, neglecting their personal life, or feel guilty about taking time off.
Poor communication. Identify this by paying attention to your communication with colleagues and superiors. If you consistently feel out of the loop, not being provided an adequate amount of feedback, or struggle to understand instructions this may contribute to this trigger.
Excessive workload. Identify this by recognizing the feeling of being overwhelmed, working long hours, having trouble prioritizing tasks, and missing deadlines.
Bullying or harassment. Experiencing belittling comments, discrimination, or any negative behavior from colleagues or superiors

How Can Leaders Foster A Positive Environment?

Employers have a duty of care to make sure their staff are not exposed to unnecessary risk. To create a more supportive and less anxiety-inducing work environment, here are 10 practical tips from Vanessa:

Open communication. Foster open and transparent communication with colleagues and superiors. Encourage team members to express their concerns, ideas, and feedback without fear of judgment or reprisal.
Promote work-life balance. Encourage a healthy work-life balance among team members. Avoid sending work-related emails or messages during non-working hours, and respect personal time.
Flexible schedules. If possible, offer flexible work arrangements, such as remote work or flexible hours, to accommodate employees’ individual needs and reduce commuting-related stress.
Training and development. Invest in training and professional development opportunities. This can boost confidence and reduce anxiety about skill gaps.
Mental health support. Promote mental health awareness and provide access to resources and encourage employees to seek help when needed.
Wellness programs. Consider implementing wellness programs that promote physical and mental health, such as yoga classes, mindfulness sessions, or fitness challenges.
Breaks and rest. Encourage regular breaks during the workday to allow employees to recharge. Avoid a culture that glorifies overworking or skipping breaks.
Promote inclusivity. Foster an inclusive workplace culture where diversity is celebrated, and all employees feel valued and respected. This can reduce anxiety related to discrimination or bias.
Time management. Encourage effective time management skills and provide tools or training to help employees prioritize tasks and manage their workloads.
Stress management resources. Share resources and techniques for managing stress, such as mindfulness exercises, relaxation techniques, or stress management workshops.

How Can Workers Take Care Of Their Own Needs In The Workplace?

Fear of stigma and discrimination around mental health challenges still exist. Here are Vanessa’s tips (for leaders and entrepreneurs, too) for communicating effectively with employers and colleagues on the topic of anxiety.

Understand your anxiety triggers, symptoms, and how they affect your work. This will help you articulate your needs more effectively.
Clearly state your needs, using “I” statements to express your feelings. For example, say, “I sometimes struggle with anxiety, and I’ve noticed it impacts my performance in meetings.”
Suggest actionable solutions that can help you manage your anxiety better. This proactive approach demonstrates your commitment to your job.
Share your successes. If you’ve implemented coping strategies that have been effective, share them to show your dedication to improving.
Ask for specific accommodations or support you need, such as flexible deadlines, reduced workload during high-stress periods
Request that your disclosure remains confidential, and discuss who needs to be aware of your situation.
If you face discrimination or your needs are not met, consult your HR department or reach out to higher management to address the issue formally.

Daily Strategies For Managing Anxiety

As a coach, Vanessa has worked with highly successful professionals who proactively manage workplace anxiety by adding strategies to their daily routines. These have allowed them to thrive in demanding environments while maintaining mental well-being. The strategies are:

Physical health. Regular exercise, a balanced diet, and adequate sleep are essential for managing anxiety. Successful professionals prioritize their physical health to boost resilience against stress.
Mindfulness and meditation. Successful professionals often incorporate mindfulness and meditation into their daily routines. These practices help them stay focused on the present moment, reduce stress, and manage anxiety.
Time Management. Effective time management is key to reducing workplace anxiety. Successful individuals prioritize tasks, set realistic goals, and break projects into manageable steps to prevent feeling overwhelmed.
Healthy work-life balance. Although not easy maintaining a healthy work-life balance is crucial. Successful professionals make time for their personal lives, hobbies, and relaxation, which helps them recharge and reduce workplace stress.
Goal setting. Setting clear and achievable goals provides a sense of direction and purpose. Professionals break down larger goals into smaller, actionable steps, making them less daunting and manageable.
Continuous learning. Successful individuals understand that learning and adapting are essential. They embrace challenges as opportunities to grow and develop new skills, which can reduce anxiety associated with change.
Seeking support. They are not afraid to seek support from mentors, coaches, or therapists when needed. Talking to someone can provide valuable perspectives and strategies for managing anxiety.
Self-care. They engage in self-care activities like reading, hobbies, or spending time with loved ones to relax and recharge. These activities help maintain emotional well-being.
Problem solving. Instead of dwelling on problems, successful professionals focus on finding solutions. They break challenges into manageable parts and brainstorm practical solutions.
Networking. Building a strong professional network can provide support, advice, and opportunities. Successful professionals leverage their networks to gain insights and reduce anxiety about career advancement.
Positive self-talk. They practice positive self-talk to challenge negative thoughts and beliefs. This helps build confidence and resilience in the face of anxiety-inducing situations.
Stress management techniques. They employ various stress management techniques such as deep breathing, progressive muscle relaxation, or journaling to calm their minds and bodies when anxiety strikes.
Setting boundaries. They establish clear boundaries to prevent overworking and maintain a healthy work-life balance. This includes setting limits on working hours and being assertive about personal time.
Delegation. They understand the importance of delegation and do not hesitate to assign tasks to others when appropriate. Delegating helps distribute the workload and reduce individual stress levels.