With so much going on in the world today, there is a sense of anxiousness regarding the economy, health, family, employment and finances. Three out of four people with stress and anxiety say these conditions interfere with their daily lives, including their work. More specifically, this can affect an employee’s performance, their relationships and the quality of their work.

In a recent International Foundation webcast, “Navigating Workplace Anxiety: Strategies for Success,” Annie Barrett, workplace wellness leader at Vibrant Soulful Wellness, discussed understanding workplace anxiety, steps to take to improve well-being and performance, and how to support colleagues.

What Is Workplace Anxiety?

Barrett describes workplace anxiety as the persistent feeling of worry or nervousness which can impact focus, productivity and job satisfaction. She focuses on three categories of symptoms of workplace anxiety:

• Cognitive and emotional. Excessive worry about tasks, trouble focusing, forgetfulness, brain fog, irritability and mood swings, feeling overwhelmed by responsibilities.
• Physical. Headaches, neck pain, muscle tension, stomach issues (e.g., nausea, upset stomach), sweaty palms, dizziness or fatigue, difficulty sleeping.
• Behavioral. Avoidance of meetings, new projects or work events; procrastination or lack of motivation; increased sick days or decreased productivity.

Common causes of workplace anxiety include:

• Job insecurity or uncertainty about the organization
• Heavy workloads or unrealistic deadlines
• Lack of clarity, communication and feedback
• Fear of perfectionism
• Feeling excluded by co-workers
• Workplace conflicts or toxic environments.

According to Barrett, when an employee experiences workplace anxiety, it can cause missed deadlines and decreased productivity; avoidance of promotions, networking and public speaking; increased absenteeism or burnout; and strained relationships with co-workers or managers.

Improving Well-Being

In the webcast, Barrett discusses employee strategies to improve their well-being. Employees must first learn how to identify and understand their anxiety by discovering their triggers, figuring out what they fear and challenging their negative thoughts.

Employees can begin to develop a healthier mindset when they:

• Practice self-compassion. “Remember you are doing the best you can, so be kind to yourself,” Barrett said.
• Practice reframing. Shift anxious thoughts to more balanced perspectives.
• Use “both/and” thinking. In this type of thinking, multiple things can be true at the same time, showing each person has a right to their experience regardless of how others feel (i.e., I’m feeling anxious about the project, and I can ask for support from my co-workers.)
• Focus on what can be controlled. By focusing on actions, self-care and communication, the feeling of being overwhelmed can be reduced.

Strengthening workplace support can also help improve an employee’s well-being. This can be done by:

• Building friendships at work. Allows for a sense of connection, belonging and social support.
• Talking to a trusted colleague or mentor. Creates a sense of trust and support.
• Participating in employee assistance programs (EAPs). Offers confidential support for employees struggling with anxiety.

Barnett also discusses ways to improve well-being through the use of calming techniques, developing rituals and routines, managing workloads and setting boundaries.

Supporting Colleagues

Creating a supportive work environment benefits both employees and organizations. Organizations can create this environment by:

• Fostering a culture of connection. Implement open-door policies where employees can address concerns, improve communication, and adopt mentorship programs and teambuilding activities to build stronger relationships.
• Improving workplace conditions. Train managers to recognize stress and anxiety symptoms in employees, adjust workloads to prevent burnout, and promote work-life balance through flexible scheduling or mental health days.
• Encouraging open conversations about mental health. Conduct mental health surveys among employees, appoint a wellness officer or HR representative to advocate for mental health support, and provide access to counseling services through an EAP.
• Help employees access resources. Provide employees with mental health education materials, share external apps and online courses, and encourage employees to take advantage of workplace benefits.

Final Thoughts

To create a supportive and productive workplace, both employers and employees must take a proactive approach to understanding and managing workplace anxiety. By prioritizing mental health, organizations can reduce absenteeism, improve morale and create a healthier work environment.

To learn more about workplace anxiety, including how employers and employees can manage workplace anxiety, view the entire webcast recording, “Navigating Workplace Anxiety: Strategies for Success.” To learn more about mental health in the workplace, visit our Workplace Mental Health Toolkit.

Developed by International Foundation Information Center staff. This does not constitute legal advice. Please consult your plan professionals for legal advice.