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Navigating Workplace Anxiety - A Guide for Employees and Managers

In our modern professional world, the pressure to perform, meet deadlines, and constantly adapt to change can feel immense, can't it? It's hardly a surprise, then, that workplace anxiety has become such a common challenge, touching individuals across every industry and role. A reccent study showed that two thirds of UK workers thought that anxiety had increased in their organisation. We're not just talking about that familiar pre-presentation jitters; this is about a persistent worry, a gnawing tension, and often, a profound sense of being overwhelmed that can truly impact your well-being and productivity.

What Workplace Anxiety Looks Like

Workplace anxiety can show up in so many different ways, and its signs and symptoms can be both subtle whispers and more overt shouts. Recognising these indicators is truly the first step towards effectively managing anxiety at work.

You might notice physical sensations, almost like your body is sending you alarm signals: a racing heart, shortness of breath, or a tightness in your chest. Headaches, muscle tension, or even digestive issues can become unwelcome companions. Perhaps you feel a restless energy, struggle to sleep, or find yourself constantly fatigued. Sometimes, it's those more visible signs like sweating, trembling, or feeling lightheaded.

Emotionally, it can manifest as a persistent worry, a sense of dread, or a deep apprehension about work tasks or interactions. You might find yourself more irritable, impatient, or experiencing unexpected mood swings. That feeling of being overwhelmed, helpless, or simply out of control can be pervasive, making it hard to concentrate or make even simple decisions. For some, it can even escalate to a sense of impending doom or outright panic.

And then there are the behavioural shifts. You might start avoiding certain tasks, meetings, or social interactions at work, almost like you're trying to dodge a difficult conversation. Procrastination might become a habit, or conversely, you might find yourself overworking and striving for an impossible perfectionism. Perhaps you withdraw from colleagues, or you're physically present at work but mentally checked out – a phenomenon often called "presenteeism." Even changes in eating habits can be a quiet indicator.

It's important to remember that these symptoms exist on a spectrum, varying in intensity and how often they appear. But if they persist and begin to interfere with your daily functioning, that's a strong signal that anxiety is at play and needs your attention.

Man sat on chair, leaning forward looking worried.

How can employees manage their own anxiety?

If you're experiencing workplace anxiety yourself, it's crucial to remember that you're not alone, and that you're not "weak" for struggling. However, it is important that you take steps to address it. Your employer has some responsibility for your wellbeing, but ultimately it's down to us to take responsibility as well. Fortunately there are some proactive steps you can take to regain control and improve your workplace wellbeing

Uncovering Your Triggers

Think of your anxiety as a complex lock, and your triggers are the specific keys that turn it. Everyone's key looks different (but we all have one!). The first crucial step in managing anxiety at work is figuring out what exactly sparks those anxious feelings for you. Try keeping a journal for a week or two. Jot down the situations or tasks that make you feel stressed, the specific individuals or interactions that heighten your anxiety, or even the times of day or week when anxiety seems to be most prevalent. Note down the physical sensations or thoughts you experience when you feel anxious. Understanding these triggers is like gaining a superpower; it empowers you to anticipate them and develop strategies to cope before they overwhelm you.

Equipping Yourself with Coping Mechanisms

Once you've identified your triggers, you can start building your toolkit of coping strategies. Simple breathing exercises, for instance, are incredibly powerful for quickly calming your nervous system. Just a few minutes focused on your breath – inhaling slowly through your nose, exhaling gently through your mouth – can make a world of difference. Mindfulness apps can also be wonderful allies here.

Remember to take regular breaks. Step away from your desk, even for just five minutes. Go for a short walk, stretch, or grab a drink. It's like pressing a reset button for your mind, helping to clear your head and reduce that stress build-up.

Learning to set clear boundaries is another vital skill. It's okay to say no to additional tasks when your plate is already full. Protect your personal time fiercely, and try to avoid checking work emails outside of hours. This isn't just about being rigid; it's about maintaining that healthy work-life balance that's so crucial for your mental well-being.

When tasks feel overwhelming, try breaking them down into smaller, more manageable steps. Use to-do lists and prioritise your workload. It's like tackling a mountain one foothill at a time; it makes the summit feel achievable. And don't underestimate the power of physical activity. Regular exercise is a potent anxiety reducer. Even a brisk walk during your lunch break can shift your mood and energy. Finally, nurture a healthy lifestyle: prioritise enough sleep, eat nutritious meals, and be mindful of caffeine and alcohol, as they can sometimes exacerbate anxiety.

Man sat on chair talking to mental health professional.

Reaching Out for Support

You absolutely don't have to navigate workplace anxiety alone. Check if your company offers an Employee Assistance Program (EAP); these often provide confidential counselling services. Your HR department might also have valuable resources or policies in place. You may have mental health first aiders in place who are trained to listen and to support you.

If you feel comfortable, confiding in a trusted colleague or manager can provide an enormous sense of relief and even practical support. And please, don't hesitate to seek external professional help from a GP, therapist, or counsellor. They can offer tailored strategies that are right for you and what you're going through.

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How can managers support their team members?

As a manager, your role in supporting anxious employees is truly pivotal. The actions you take and the environment you cultivate can profoundly impact your team's mental health.

Think of yourself as the gardener tending to a thriving ecosystem. You want to foster psychological safety, ensuring your team members feel safe to express concerns without fear of judgment or negative repercussions. Encourage open dialogue and a genuine respect for diverse perspectives. Promote work-life balance not just by talking about it, but by living it yourself; discourage excessive hours and actively encourage the use of annual leave. Schedule regular, informal check-ins with your team members. Instead of just asking about tasks, try open-ended questions like, "How are things going for you lately?" or "Is there anything I can do to support you?" And most importantly, make yourself approachable and genuinely available for conversations.

Having Open Conversations

Approaching a conversation about anxiety requires sensitivity and, above all, empathy. When you initiate, focus on what you've observed rather than diagnosing. You might say, "I've noticed you seem a bit stressed lately. Is everything okay?" or "I want to make sure you feel supported. Is there anything we can adjust to help?" A simple, "My door is always open if you ever want to talk about anything, work-related or otherwise," can be incredibly reassuring.

What you don't want to say is just as important. Avoid dismissive phrases like, "Just cheer up," or "Don't worry so much," as these minimise their feelings. While it's true that "Everyone gets stressed," saying it can invalidate their specific experience. And please, never use judgmental or alarmist language like, "Are you having a breakdown?" Your goal is to offer support, not to pry or force them to disclose more than they're comfortable with.

Adjusting Workloads and Expectations

Anxiety is so often linked to feeling overwhelmed. As a manager, you can be a powerful force in alleviating this. Provide clarity and help with prioritisation; ensure tasks and expectations are crystal clear, and help employees break down complex projects into manageable steps. Set realistic deadlines, and be open to adjusting them if unforeseen challenges arise. Delegate appropriately, ensuring that workload is distributed fairly and that no one individual is consistently overloaded. And always offer the necessary support and resources, whether that's tools, training, or additional help, to ensure they can complete their tasks without undue stress.

Knowing Where to Direct Them: Signposting Resources

You don't need to be a therapist, but you absolutely need to know where to direct your team members for professional help. Familiarise yourself with your company's Employee Assistance Program (EAP) or HR support, and remind employees about these valuable resources. It's also incredibly helpful to have a list of reputable external mental health charities, helplines, and professional services readily available that you can confidently share. And finally, be understanding and flexible if an employee needs time off for appointments related to their mental health.

two men sat side by side on the floor, looking sad, one with his hand on the others shoulder.

Collective responsibility

Workplace anxiety isn't just an individual burden; it's truly a collective responsibility. Both employees and managers play a vital role in cultivating a culture of understanding, empathy, and proactive support. When everyone contributes to fostering a psychologically safe environment, the entire organisation benefits from increased resilience, improved productivity, and a greater sense of overall workplace well-being. It's about building a community where mental health is openly discussed, respected, and genuinely supported.

Take the Next Step Towards a Healthier Workplace Culture

Navigating workplace anxiety demands awareness, empathy, and actionable strategies. Whether you're an employee seeking to better manage your own well-being or a manager committed to supporting anxious employees, Red Umbrella is here to help.

We offer bespoke mental health training, consultancy, and counselling services designed to equip individuals and organisations with the tools to address workplace mental health strategies effectively. Visit our website at www.red-umbrella.co.uk to learn more about how we can partner with you to create a truly supportive and resilient work environment.

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