What is an Anxiety Disorder?

While experiencing some anxiety is part of the human experience, an Anxiety Disorder is more than just occasional worry or stress. Feelings of anxiety become a disorder when they are persistent, overwhelming, and affect daily life. Common types of anxiety disorders include generalized anxiety disorder (GAD), panic disorder, social anxiety, and phobias. Around 18% of US adults experienced anxiety at a given time.

Anxiety disorders are common and treatable. A person living with anxiety may experience one or more of the following:  

• Excessive worry or fear that is difficult to manage
• Restlessness or feeling “on edge”
• Fatigue or difficulty sleeping
• Trouble concentrating or mind going blank
• Physical distress like increased heart rate, sweating, upset stomach, or muscle tension

How Anxiety Can Impact the Workday

Anxiety disorders can make work and home life more difficult by impacting:

• Focus and concentration
• Social interactions
• Decision-making
• Time management
• Energy level

Many people with anxiety are productive team members in their workplace and develop useful skills by learning how to manage their anxiety, such as:

• Resilience and coping skills to manage stress and decrease instances of overwhelm
• Self-awareness leading to strong self-management
• Emotion regulation, which can help in high-pressure situations
• Empathy and sensitivity, contributing to inclusive and compassionate work environments
• Creative problem-solving helping the team see new ways of exploring solutions
• Verbal and nonverbal communication skills leading to greater engagement and empathy for colleagues and customers.

Tools to Manage Anxiety in the Workplace

Many people with anxiety disorders thrive at work with few or no accommodation. You may wish to connect with your treatment provider for help identifying accommodations that may be helpful. Some common adaptations include:

• Flexible work arrangements so you can attend treatment appointments, therapy, or support groups.
• Temporary workload adjustment so you can ensure appropriate engagement on your tasks and deliverables.
• Access to a quiet workspace or noise-canceling headphones to better allow concentration on work.
• Modified break schedule so you can take breaks according to your needs.

Steps You Can Take to Seek Help

• Reach Out for Support: Talk to a trusted friend, family member, or mental health professional. Opening up can make a big difference.
• Access Employer Resources: Explore your company’s Employee Assistance Program (EAP) or health benefits for therapy or counseling options.
• Practice Stress-Management Techniques:
  • Breathing exercises (i.e. pursed lip breathing, box breathing), mindfulness (i.e. tapping, meditation), or grounding exercises (i.e. 5-4-3-2-1, progressive muscle relaxation) can help in the moment.
  • Journaling your thoughts can help you feel organized and gain perspective. You can also try singing your thoughts, which can help you slow your thoughts.
• Set Small, Achievable Goals: Break down tasks into manageable steps to prevent feeling overwhelmed.
• Problem Solve with Your Manager (if comfortable): ): Reflect on what support might be helpful or connect with your treatment provider or another source (like the Job Accommodation Network) to learn about potential accommodations. Write down some thoughts about what you might want to cover with your manager. It can be helpful to remind your manager that you will continue to meet the needs of your job.
• Consider Professional Treatment: Therapy (such as cognitive-behavioral therapy) and medication can be highly effective in treating anxiety disorders.

More Resources for Managing Depression in the Workplace

• NAMI’s Anxiety Disorders webpage provides an overview of anxiety symptoms along with treatments and support available to those living with an anxiety disorder.
• NAMI Peer-to-Peer Classes are a free, eight-session educational program for adults with mental health conditions who are looking to better understand themselves and their recovery. Taught by trained leaders with lived experience, this program includes activities, discussions and informative videos. Find a Peer-to-Peer course near you via your local NAMI Affiliate.
• NAMI Connection Support Group is a peer support group for people with mental health conditions. Groups meet weekly, every other week or monthly, depending on location. This program is also available at certain NAMI affiliates in Spanish, as NAMI Conexión. Find a NAMI Connection Support Group near you via your local NAMI Affiliate.
• Anxiety & Depression Association of America (ADAA) offers in-depth information on anxiety, depression, OCD, and PTSD and co-occurring disorders, including treatment, resources, and support group information. ADAA also offers a Support Group Locator where you can search for in-person and online support groups for individuals and families of those living with the condition. 
• The Anxiety Network provides resources, information and screening tools about panic disorder, generalized anxiety disorder and social anxiety disorder. They also offer online articles about anxiety-related topics and ways to cope. 
• Phobias Awareness is a free, online community forum for people experiencing anxiety to connect with others to gain support and learn coping techniques.