Managing anxiety at work: Practical strategies for employees & employers

Work anxiety, defined as excessive worry, nervousness, or unease related to one's job or workplace environment, can profoundly impact employees' well-being and productivity.

It may manifest as fear or dread about going to work, strained relationships with colleagues and managers, and reduced quality of work delivered. Given its widespread impact, work anxiety is a topic that demands serious attention from both employees and employers.

Indeed, on its platform, Siffi has identified anxiety as the most frequently searched keyword, topping our chart of the most common issues faced by tech companies.

Understanding Workplace Anxiety

To address anxiety in the office, it is essential to understand what employees are dealing with and experiencing in their day-to-day lives. Let's have a closer look at the possible symptoms:

• Emotional symptoms of work anxiety: Constant worry, mood swings, feeling overwhelmed, and even panic attacks.
• Physical symptoms of work anxiety: Stomach issues, increased heart rate, fatigue, headaches, muscle tension.
• Cognitive symptoms of work anxiety: Difficulty concentrating, racing thoughts, memory issues.
• Behavioural symptoms of work anxiety: Avoiding interactions, reduced productivity, increased time off work.

Common triggers include:

• High workload and tight deadlines
• Fear of failure or underperformance
• Poor management or lack of support
• Difficult relationships with colleagues or managers
• Lack of control or autonomy
• Changes at work
• Job insecurity
• Personal factors such as mental health conditions or family issues

Coping Mechanisms for Employees

We addressed the topic briefly in 2023 with four tips for employees to reduce stress and anxiety in the workplace:

1. Owning your time
2. Finding what feels good
3. Little things make big days
4. Managing stress at work is a team effort

Mindfulness

Mindfulness and relaxation techniques can be effective when practised regularly. Examples include:

• Mindful breathing
• Body scan meditation
• Pausing and noting thoughts and emotions
• Walking barefoot in the grass

Breaks

Taking regular breaks helps regulate the nervous system and offers perspective.

Stay Organized

• Timeboxing/time blocking
• Pomodoro technique
• Visual task managers (Kanban)
• To-do lists and planners
• Limit digital interruptions
• Automate repetitive tasks

Stay Healthy

Work-life balance, healthy diet, exercise, and sleep patterns help manage anxiety.

Communicate

Sharing concerns with trusted colleagues or managers can be supportive.

Seek support

If anxiety becomes overwhelming, professional help is encouraged.

Guide for Employers: Supporting Employees and Reducing Anxiety Stressors

Foster Open Communication

• Encourage open conversations about mental health
• Ensure managers are approachable
• Hold one-to-one meetings for feedback

Set Realistic Expectations

• Clarify expectations
• Adjust workloads as needed
• Encourage regular breaks

Provide Flexibility

• Offer flexible hours and remote options
• Adjust workspaces for different needs

Create a Positive Workplace Culture

• Celebrate achievements
• Organize team-building activities
• Address toxic behaviour immediately

Offer Resources and Training

• Provide workshops and training
• Train managers to spot signs of anxiety

Monitor and Review Well-being

• Use surveys to understand employee needs
• Develop action plans based on feedback

Ensure Confidentiality and Trust

• Maintain confidentiality
• Act on feedback to build trust

Managing anxiety in the workplace is a shared responsibility across all levels of the organisation. With a collaborative approach, healthier environments can be created where everyone thrives.