Recognising and Managing Anxiety in the Workplace

Anxiety can often develop gradually and may not be immediately obvious. Sometimes it manifests as a quiet worry lingering in the background, while at other times it can produce physical sensations such as a racing heart or tense muscles. It may arise suddenly, even when there is no clear reason. For example, you might be engaged in a routine activity like reviewing emails or enjoying your coffee and unexpectedly feel overwhelmed.

It’s important to understand that anxiety does not always present as overt panic or visible concern. It can take the form of persistent overthinking - replaying conversations, second-guessing decisions, or feeling physically tense. These internal experiences can be accompanied by symptoms such as muscle tightness, rapid heartbeat, shallow breathing, and feelings of dizziness. Emotionally, it may present as a sense of being overwhelmed, irritable, or disconnected.

People often mask their anxiety because they appear to be functioning normally. You might smile, continue working, and tell yourself that you’re simply tired or stressed.

You Are Not Alone

If you are experiencing these feelings, please know that you are not alone. Anxiety is one of the most common mental health challenges worldwide. It does not reflect personal weakness or failure; rather, it is a natural human response to stress. Our minds are wired to protect us, but sometimes they overreact, leading to feelings of distress even when the threat is not present.

Whether your experience is occasional or ongoing, mild or severe, your feelings are valid and deserving of understanding and support.

Strategies That May Help

While there is no one-size-fits-all solution, here are several approaches that might alleviate some of the discomfort:

• Practice slow, deep breathing. This simple technique can help calm your nervous system and reinforce a sense of safety.

• Use grounding techniques. Identify five things you see, four you can touch, three you hear, two you smell, and one you taste. This helps anchor you in the present moment.

• Share your feelings with a trusted colleague, friend, or mental health professional. Even jotting down your thoughts can provide relief.

• Engage in physical activity. A walk, stretching, or light exercise can help release built-up tension and anxiety.

 • Remind yourself that thoughts are not facts. Just because your mind suggests something negative might happen does not mean it will.

A Final Note

Experiencing anxiety does not indicate failure or inadequacy. It is a sign that your mind is proactively trying to protect you, even if it sometimes overreacts. Be kind to yourself and release the expectation that you must always be calm, composed, or entirely in control.

You are doing your best, and that is enough.

Lesley

8th July 2025