How to Cope with Anxiety at Work

How to Cope with Anxiety at Work

Learning how to cope with anxiety at work is essential for maintaining mental health and ensuring job performance and productivity are not compromised.

Generalised Anxiety Disorder (GAD) is a mental health condition characterised by excessive and uncontrollable worry about everyday situations, including work-related stress.

Unlike normal anxiety, which is a temporary reaction to challenges or pressure, GAD persists over time and can interfere with a person’s ability to function effectively. For many individuals, anxiety is particularly noticeable in the workplace, where pressures to perform, meet deadlines, and navigate professional relationships can exacerbate feelings of stress and overwhelm.

When left unchecked, anxiety can lead to burnout, decreased focus, and strained relationships with colleagues. Both individuals with anxiety and their co-workers play important roles in managing this condition within the workplace.

By understanding the condition and taking active steps to manage it, people with GAD can navigate the challenges of work more effectively, while fostering a supportive and inclusive work environment.

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Ways to cope with anxiety in the workplace include:


Open Communication with Supervisors and HR

Although it may feel daunting to share personal mental health struggles, informing your employer about your condition allows them to offer support and accommodations that can help alleviate some of the pressures you’re facing.

Many companies have policies in place to accommodate employees with mental health challenges, whether it’s through flexible work hours, adjusted workloads, or access to wellness resources.

Employees should approach these conversations in a solution-oriented manner. For example, if tight deadlines exacerbate your anxiety, suggest working out a more reasonable timeline for projects. Some employers might offer mental health support services, including access to counselling or Employee Assistance Programmes, which can be valuable tools for managing anxiety.

Co-workers can encourage open communication and act supportive when colleagues discuss their mental health concerns to create a positive and non-judgmental work culture. Listening without stigma and offering encouragement can make a significant difference in helping a colleague feel less isolated.

Practice Time Management and Prioritisation

Individuals with GAD often feel overwhelmed by the volume of tasks they need to complete, which can exacerbate feelings of worry and restlessness. Creating structured plans, prioritising tasks, and breaking work into smaller, manageable pieces can make the workload feel more achievable.

Employees can use tools such as to-do lists, project management software, or time-blocking techniques to allocate specific periods for tasks, ensuring that they remain focused on one task at a time. Additionally, setting realistic goals can help avoid the pressure to overperform, which is a common issue for those dealing with anxiety.

By completing small tasks and ticking off items on a list, individuals can experience a sense of accomplishment and gradually reduce their anxiety.

Co-workers can offer assistance with task management if they notice a colleague feeling overwhelmed or help them prioritise their workload in a constructive way to provide support. Rather than taking over their responsibilities, guiding them through prioritisation and time management strategies can help them regain control of their tasks.

Set Healthy Boundaries

Many individuals with GAD struggle to say no to additional tasks, fearing that it may affect their performance reviews or relationships with colleagues. However, overcommitting to work responsibilities can lead to burnout and increased stress, making anxiety worse.

It’s important to establish clear limits on your availability and workload. For instance, if your workday ends at 17:00, resist the urge to check emails or continue working late into the evening. Additionally, make it a habit to take breaks throughout the day to decompress and refresh your mind. Regularly stepping away from your desk, going for a short walk, or practising mindfulness during breaks can help manage anxiety symptoms and maintain focus.

Co-workers who respect colleagues’ boundaries and avoid unreasonable demands can prevent anxiety from escalating. Encourage a culture where breaks and downtime are not only respected but encouraged, fostering a balanced work-life dynamic.

Engage in Stress-Relief Activities

Techniques such as deep breathing exercises, meditation, or mindfulness practices can be done discreetly at your desk during moments of heightened stress. These techniques help to activate the body’s relaxation response, reducing tension and calming the mind.

Physical exercise is also a powerful tool for managing anxiety. Whether it’s a quick walk during a lunch break or stretching exercises, movement helps to release endorphins, the brain’s natural mood boosters. Some workplaces may also offer on-site wellness programmes or access to gyms, which employees can take advantage of to manage their stress levels.

Encouraging a workplace culture that promotes wellness, such as organising team walks or offering wellness challenges, can help reduce overall stress within the team. Being mindful of moments when a colleague may need to step away for a brief break can also foster a supportive environment.

Seek Professional Support

If workplace anxiety becomes overwhelming and starts to interfere with your ability to perform tasks, seeking professional support from a therapist or counsellor is a crucial step. A mental health professional can provide strategies tailored to your individual needs and help you develop coping mechanisms for dealing with stressors at work. For co-workers, if a colleague is struggling with anxiety, gently recommending professional support or pointing them towards available resources within the company can be a constructive way to show concern without being intrusive.