Anxiety in the Workplace
👀Looking for help with managing stress at work? Check out our Mental Health Awareness Training for you and your co-workers!
What is Workplace Anxiety?
Workplace anxiety is characterized by feelings of uneasiness, stress, nervousness, apprehension, and worry about work-related issues that lead to a negative impact on a person’s day-to-day life.
Different work situations can contribute to anxiety, including toxic workplaces, job security, strict overlapping deadlines, or fear of a big presentation.
Workplace anxiety can be temporary or long-term. When not addressed, workplace anxiety can have repercussions for the individual far beyond their workplace. An employee’s anxiety problem at the workplace can also impact the company.
Many people will likely experience stress or be overwhelmed at work at some point in today’s fast-paced world. Research shows that 80% of employees experience job-related stress and almost half said they would like assistance in managing their stress. However, frequent stress, and feeling overwhelmed, usually coupled with other intense symptoms can be a clear sign of anxiety in the workplace.
Whether juggling chaotic work responsibilities, experiencing a toxic work environment, or struggling with low opportunities for growth, workplace anxiety has become a reality for many employees and managers.
Statistics on Workplace Anxiety
Unfortunately, anxiety in the workplace continues to be a growing problem in the 21st century.
One study found that workplace-related anxieties are associated with increased sick leave with 71% of female respondents and 54% of male respondents reporting to take leave due to suffering from workplace-related anxiety.
According the World Health Organization (WHO), a total of 12 billion working days are lost to anxiety and depression globally every year.
According to recent research:
80% of workers report feeling stressed on the job with half of them needing help in learning to manage stress
10% fear their co-workers may get violent at some point due to workplace stress
Nearly 120,000 deaths in the US are associated with workplace annually
Due to reduced productivity, anxiety and depression cost the global economy up to $1 trillion annually
According to the Anxiety and Depression Association of America (ADAA), anxiety and stress impact workplace performance for 56% of employees, coworker, and peer relationships for 51%, quality of work for 50%, and the relationship with superiors for 43% of employees. In fact, over three-quarters of employees report that the impact of workplace stress and anxiety carries over to their personal lives.
Data Supporting Mental Health Initiatives in the Workplace
When employers provide mental health support, they do more than just foster employee well-being and a healthy workplace environment. Supporting mental health also impacts the organization positively. Even research proves that companies that support their employees in psychosocial issues enjoy better performance and more profits.
According to the Occupational Safety and Health Authority (OSHA), for every $1 spent on ordinary mental health concerns, employers enjoy a $4 return in productivity gains. In fact, companies that support employee mental health and well-being enjoy lower turnover rates and higher retention.
In a survey conducted by the American Psychological Association (APA), over 81% of respondents said that mental health support is a crucial component when considering accepting employment with a company. With mental health well-being at the forefront priority for many today, employers must invest in supporting their employees in this area. Employers that offer mental health support usually enjoy positive brand perception among consumers.
Major Causes of Job-Related Anxiety
Several workplace-related factors can trigger anxiety at the workplace. Triggers vary for every individual and can have either short or long-term repercussions. For example, worrying about an important presentation, multiple deadlines, or struggling to fit into a new organization can trigger short-term anxiety.
On the other hand, broader issues, like massive organizational changes, job security, or a toxic line manager can be long-term. According to experts, an existing anxiety disorder or depression can further compound workplace anxiety. Thus, people who already suffer from anxiety disorder are at a higher risk of suffering anxiety in the workplace when exposed to unhealthy occupational settings.
However, even individuals who don't suffer from existing mental health struggles can still be at a potentially higher risk of workplace anxiety in the workplace. Poor work conditions, such as organizations that don't foster inclusivity and equity, pose risks of anxiety and other mental health issues to their employees.
A study published in the Harvard Business School Journal suggests that organizational culture can promote anxiety as it profoundly influences how employees think and behave. For instance, result-driven companies usually have their employees striving for challenging goals and specific targets under immense pressure, which can easily trigger anxiety.
On the other hand, “weaker” employees who fit the norm can be seen as engaging in deviant behavior, increasing their uncertainty and risking anxiety triggers. Such environments can also create factions and conflicts within the organization - a recipe for triggering anxiety.
How to Reduce Your Anxiety
Finding solutions to anxiety at the workplace doesn't happen overnight. Yet, with the right approach, you can address the problem. If you feel you may be in a workplace environment that makes you susceptible to anxiety, you can employ solutions that mitigate this risk.
✅Acknowledge the Issue
One of the core tell-tale signs and even causes of workplace anxiety is being too hard on yourself, and trying to be perfect. This can also happen when you experience symptoms, like imposter syndrome or lack of motivation. In this instance, your first instinct may be to self-criticism.
In fact, about 40% of US workers believe that workplace burnout is an inevitable part of the job process -especially if you want to progress in your career. Contrary to this, being hard on yourself only further aggravates the problem.
This is the time to do the opposite and be gentle with yourself. Understanding what you are going through is the best step to helping yourself and finding a permanent solution.
✅Accept and Identify Triggers
Monitor your signs and symptoms and their work-related stress triggers. Whether you mentally note this or write it down in a journal, doing so can help you identify the patterns and ultimately, figure out what causes the stress and anxiety.
For instance, if you experience nervousness or irritability when you have to meet a particular manager, this may be your trigger. Identifying your triggers can also help you strategize how best to handle them.
✅Take a Break
Work-related stressors are what cause anxiety in the workplace. Thus, taking short or microbreaks at work can help you cope and reduce the effects of anxiety. Take advantage of a practice known as emotional pendulum calibration (EPC) to help you recalibrate your emotions and relax your mind throughout the day by taking short breaks.
Your breaks can include:
Take a few minutes to reset from your desk
Practicing breathing exercises like the 4-7-8 breathing exercise
✅Get Healthy
Research suggests that exercise can be effective at relieving symptoms of anxiety and calming the mind. Through exercise, you can divert your thoughts from your anxiety triggers while aerobic exercise relaxes muscle tension, helping to calm you.
Breaking a sweat also brings the heart rate up and promotes the release of anti-anxiety neurochemicals, such as serotonin. Over time, exercise can help your brain adapt more resilience against “down” emotions.
✅Get Organized
Sometimes, workplace anxiety triggers may be caused from within. While you stress about a heavy workload or messy schedule, the solution may be well within your reach. Before asking for external help, you can start by getting organized.
Compartmentalizing your work goes a long way to keeping you organized. Break down large tasks into smaller ones and manage them in a “project-style”. You can even reward yourself with each milestone or step you complete.
While you have workplace deadlines, you can also assign yourself personal deadlines for personal guidance. Additionally, get an organizing diary or app that can help keep your work affairs organized and easily accessible.
✅Ask For Help
When all fails and you continue to struggle with anxiety at work, communicate your issues and ask for help. While some people manage to get back on track, others may need to take additional steps to address their anxiety.
If you feel some triggers are beyond your control, you should communicate with your manager. This can be anything from unrealistic deadlines to a heavy workload that eats into your personal time.
You can also ask for help even when struggling with other work-related anxiety issues that aren’t directly related to your manager’s assigned work. The Americans with Disabilities Act (ADA) protects all employees with physical and mental disabilities as long as they are qualified for the job.
This protects you from on-the-job discrimination, whether or not you disclose and ask your employee for help when struggling with workplace anxiety. Moreover, an employer cannot reprimand or dismiss you from the job for disclosing this information or asking for help.
Depending on the work-related triggers, you may also seek help elsewhere, such as through a professional or therapist and even family members or support system.
Further, employers who care for their employees usually extend mental health support resources. If you need help, you can reach out to your manager or HR team to redirect you to the right support.
How Organizations Can Prevent Workplace Stress
Mental health issues at the workplace, including anxiety, impact the ultimate bottom line for companies. While many companies are getting on board, fewer than 1 in 3 employers view mental health support as a top priority or even invest in it.
As part of an effective DEI strategy, companies must accommodate employees of all types, including those with disabilities (including mental health ones). Further, according to the World Health Organization (WHO), a decent employer supports their employees’ mental health well-being, through providing adequate livelihood.
When it comes to supporting employees in managing and mitigating workplace-related anxiety, employers can implement a cross-section of different resources, including:
Update HR Policies
Inclusive workplace policies can help mitigate and manage psychosocial risks, including anxiety, at the workplace. With poor workplace relationships being one of the core reasons for stress at the workplace, employers should strive to implement frameworks that address these issues. These include problems such as workplace bullying, violence, and harassment.
Employers should also offer reasonable accommodation to manage stress and anxiety for those already struggling. Accommodations range from flexible working hours, rest days, and work delegation to prevent burnout.
Invest in Mental Health Support
Employers can also offer paid mental health support costs. This can be done through payment of professional mental health services bills for employers. Alternatively, employers can avail coaching or therapist services to their employees. To keep up with today’s changing landscape, employers can even extend virtual mental health support to be more inclusive.
Provide Employee Assistance Programs
Some employers choose to implement Employee Assistance Programs (EAPs) to assist employees. EAPs are work-based intervention programs that assist employees in resolving personal problems, including mental health issues.
EAPs usually feature counselors who work as consultants and liaise with managers or company leaders. EAPs can integrate everything from assessments, short-term counseling, and even referrals for more comprehensive help.
Offer Staff Training
Efforts to implement an array of resources and frameworks to support employee mental health will only be futile without proper staff training. Whether managers, HR teams, or employees, training is essential to understand how to utilize mental health support tools and create a tolerant environment.
For instance, managers must be empathic and compassionate to be able to support their employees. However, this doesn't always come naturally. With the right training, managers can be equipped to adopt these traits and adequately support their staff.
Similarly, some leaders may require additional training to keep up with today's leadership needs. For example, inclusive leadership training can go a long way in equipping managers to learn how to foster an inclusive workplace run on mutual respect, support, and understanding.
All members of the team, including management, HR, and overall employees, can also benefit from mental health awareness and literacy training. Companies can hire consultants, from mental health professional trainers to DEI consultants, for the training sessions.
💼Case Studies: How Leading Companies Support Mental Health
Many employers have taken the lead in supporting their employees to create a more conducive workplace with relevant mental health resources:
Nike
The sports giant Nike is an incredible example of big brand names supporting their employees and ensuring employee satisfaction. At Nike, employees enjoy innumerable comprehensive mental health benefits, such as 20 free therapy sessions and EAP coaching for employees and their families.
Nike’s Employee Assistance Program (EAP) supports its employees and their families in addressing a range of personal issues, including anxiety and depression. In addition to supporting mental health well-being, Nike also implements mental health mitigating frameworks. These include giving access to Nike Sports Centers where employees can stay fit and healthy along with short leave days throughout the year.
Salesforce
Salesforce extends impressive mental health benefits to its staff. The company features a unique 5-pronged approach for its staff which covers a range of resources. These include personalized care, stress management, coaching and therapy, and even time off.
The company even partners with a healthcare provider to offer rehabilitation services for staff who need it. When it comes to physical health care, the company offers medical reimbursement and personalized counseling services solutions.
Ernst & Young
The multinational advisory firm, Ernst & Young, takes mental health support for its staff very seriously. The company employs a cross section of resources in many of its global offices to support its employees with varying mental health needs. These include the 80% work 100% pay model for new mothers, a flexible hybrid work model, and coaching services, among others.
