Managing Anxiety In The Workplace

Anxiety is a very human experience. It can impact us as a child, a teenager, an adult or in later life. It simply doesn’t discriminate and can affect anyone, anywhere. We see its impact both in people’s personal and professional lives. 

In professional life, anxiety may appear before a meeting, when leading a presentation, or seemingly without a trigger. 

People often describe anxiety as a constant inner tension, which makes it difficult to relax. This can also be combined with excessive worry and an anticipation of a negative outcome. 

While occasional worry is a normal part of life, ongoing anxiety can have detrimental and meaningful negative effects on both personal well-being and job performance. We would argue these are in fact closely related. 

However, we also argue anxiety in the workplace can be managed and reduced when you are correctly informed. This article aims to help to inform you and offer practical solutions for dealing with anxiety at work. 

Managing Anxiety In The Workplace

Managing anxiety in the workplace can be a difficult task. Often, it is triggered by ongoing pressure and stress to accomplish goals, resulting in trouble concentrating on tasks and balancing multiple work-related obligations. 

Although it’s common (and quite normal) for people to experience anxiety or worry from time to time, this experience may become a problem if it starts to impact your general well-being, as well as your work performance. Nearly half of HR leaders (49%) report experiencing anxiety on a weekly basis, highlighting that workplace stress impacts employees across all levels [1].

What Is Anxiety?

The American Psychological Association defines anxiety as “an emotion characterised by feelings of tension, worried thoughts and physical changes like increased blood pressure” [2]. 

Anxiety is not limited to feeling stressed; it goes beyond an occasional worry, manifesting as a constant state of fear, worry and difficulty focusing on anything other than the concern at hand. As discussed in a study published by Dialogues in Clinical Neuroscience, anxiety disorders have become a prevalent global mental health issue that have detrimental effects on one’s physical and mental health [3].

What Are The Signs Of Anxiety At Work?

The first step to dealing with anxiety is recognising its presence. According to the UK National Health Service (NHS), Generalised Anxiety Disorder (GAD) can cause both psychological and physical symptoms [4].

The most common signs of anxiety at work include:

• Irritability.
• Restlessness.
• Inability to focus on a particular task.
• Constantly worrying about one’s job performance.
• Avoidance of challenging situations.
• Physical symptoms that often include headaches, sweating, or an increased heart rate.

An academic study found that poor mental health, particularly anxiety, is strongly linked to both absenteeism (taking sick leave) and presenteeism (being at work but operating at reduced capacity), showing how anxiety at work can undermine productivity and job performance [5]. 

How To Deal With Anxiety At Work

Psychologists often recommend a few key strategies for dealing with anxiety at work. They range from identifying your triggers, practising grounding and mindfulness, and seeking professional support when things become really tough. 

Identifying your Triggers

Workplace anxiety is frequently brought on by very specific triggers, such as missing a deadline, disagreements with colleagues, being given unclear instructions, or having reservations about major developments at work. 

Recording these triggers in a journal – including when and where anxiety manifested, what circumstances set it off, and how you handled it – may help prevent recurring patterns. The Baylor College of Medicine recommends identifying triggers so individuals can prepare coping strategies [6].

Using Grounding Techniques

Grounding practices are effective for restoring one’s attention back to the present when anxiety becomes overwhelming. The most common technique is the “3-3-3 rule,” which involves naming  three things you can see, three sounds you can hear, and moving or touching three parts of your body. This may seem like a fairly basic exercise, but you might be surprised how quickly it can bring your attention and focus back to the present moment and away from spiralling thoughts that are causing you to feel anxious.

Practising Mindfulness and Relaxation Techniques

The best method for coping with anxiety is to bring yourself back to reality, being present in the moment. This can be effectively achieved through practising relaxation exercises such as deep breathing, meditation, progressive muscle relaxation, and mindfulness. 

Research shows that even short, regular mindfulness sessions can lower stress levels and improve sleep [7]. Even something as simple as practising quiet breathing at your desk can improve your ability to concentrate and cope with anxiety.   

Clear Communication

As mentioned before, receiving unclear instructions from managers, as well as disagreements or conflicts with colleagues, can manifest as anxiety in the workplace. This area is an important one in organisational psychology; how people communicate can directly impact feelings of trust and psychological safety. 

Feeling anxious at work can make you feel alone, but opening up about it with a trusted manager or peer could help you find solutions like more flexible working hours, manageable workloads, or clearer goals. Having open conversations about mental health among colleagues can help reduce stigma and build workplace cultures where people feel safe to share their struggles and access support [8].

Professional Support

In some cases, it may be necessary to go beyond peers or management (especially if they are not contributing to the anxiety), and seek professional help.  

When you seek professional support, you’ll likely engage with a therapy such as: 

• Cognitive Behavioural Therapy (CBT): Helps you identify and reframe negative or unhelpful thoughts.
• Mindfulness-Based Cognitive Therapy (MBCT): Combines mindfulness practices with CBT to reduce rumination and improve focus.
• Acceptance and Commitment Therapy (ACT): Focuses on accepting uncomfortable thoughts and feelings and committing to actions based on your values.
• Exposure Therapy: Involves gradually and safely confronting anxiety-triggering situations to reduce avoidance.

To access this kind of support, depending on which country you are in, you will likely first speak to your general practitioner (GP) or mental health practitioner. In some workplaces, you may also access wellbeing support through your company, which should remain confidential. 

Conclusion

Anxiety is a common experience, and you are not alone if you experience it in any walk of life, let alone at work. When we are working, there are different dynamics, power structures, and communication styles all working together to create a specific context.

Though sometimes it can feel overwhelming, managing anxiety in the workplace is possible. With the right resources, guidance and a little bit of practice, you can develop resilience and confidence at work. You have an arsenal of approaches by your side, starting with recognising signs of anxiety at an early stage, employing grounding techniques, engaging in mindfulness exercises, communicating honestly, and seeking professional assistance when needed. It’s important to mention that, though individuals are different, your employer also has a responsibility to create a psychologically safe workplace.