Work Anxiety: Understanding, Coping, and Supporting Employees
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: Constant worry, mood swings, feeling overwhelmed with tasks, and even panic attacks.
- Physical symptoms: Stomach issues, increased heart rate, fatigue, headaches, muscle tension.
- Cognitive symptoms: Difficulty concentrating, racing thoughts, memory issues.
- Behavioural symptoms: Avoiding interactions, lower productivity, taking more 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 (mental health conditions, family situations)
Coping Mechanisms for Employees
We addressed the topic briefly in 2023 with four tips for employees to reduce stress and anxiety in the workplace:
- Owning your time
- Finding what feels good
- Little things make big days
- Managing stress at work is a team effort
Mindfulness
Mindfulness and relaxation techniques — mindful breathing, body scan meditation, pausing to note thoughts, walking barefoot in grass — can make a difference when practised regularly.
- Mindful breathing
- Body scan meditation
- Pausing to note thoughts and emotions
- Grounding (walking barefoot in grass)
We have partnered with MindSpa app to offer mindfulness and meditation sessions to support employees in establishing these practices.
Breaks
Taking breaks regularly — stepping away from your desk or walking outside — helps regulate the nervous system and gain perspective.
Stay Organized
Decluttering and structuring your work environment can restore a sense of control. Techniques include:
- Timeboxing / time blocking
- Working in intervals (Pomodoro)
- Kanban / visual task managers
- To-do lists and planners
- Limit digital interruptions
- Automate repetitive tasks
Stay Healthy
Work-life balance, healthy diet, exercise, and consistent sleep patterns all help regulate the body and manage anxiety.
Communicate
Sharing concerns with colleagues or managers can provide support and perspective.
Seek Support
When the situation feels overwhelming, professional support is recommended.
Guide for Employers: Supporting Employees and Reducing Anxiety
Foster Open Communication
- Encourage mental health discussions without stigma
- Ensure managers are approachable
- Hold regular one-to-one meetings
Set Realistic Expectations
- Clarify expectations
- Adjust workloads as needed
- Encourage breaks and respect boundaries
Provide Flexibility
- Flexible hours and setups
- Adapt environments for different needs
Create Positive Culture
- Celebrate achievements
- Strengthen relationships with team-building
- Address toxic behaviours immediately
Offer Resources
- Workshops and training
- Train managers to spot early signs of anxiety
Monitor and Review
- Regular surveys and feedback
- Co-create action plans
Ensure Confidentiality
- Build trust through openness
- Maintain confidentiality
Managing anxiety in the workplace is a shared responsibility. By working together, organisations can create healthier, more supportive environments where everyone thrives.
