How to Address Work-Related Stress and Anxiety

Let’s be honest, some workplaces feel more like pressure cookers than places of purpose. Deadlines. Back-to-back meetings. Constant alerts. And somewhere in all of it… you forget to breathe. But people aren’t productivity robots. We’re human. And our ability to perform is directly tied to how well we’re doing mentally and emotionally. Here’s the problem: Too many workplaces still run on outdated norms: “Just push through.” “Sleep when you’re dead.” “If you’re not stressed, you’re not working hard enough.” But burnout doesn’t happen because people are weak. It happens because we’ve been conditioned to ignore our own well-being. Imagine instead hearing:  🔹 “Take care of yourself, we need you well, not worn out.” 🔹 “Your presence matters more than your productivity today.” 🔹 “It’s okay to pause. Clarity comes when you slow down.” 🔹 “You don’t need to have all the answers right now.” 🔹 “Let’s take 5 minutes to reset, your mental health matters.” 🔹 “You’re not alone in this. How can I support you?” 🔹 “Progress is more important than perfection.” 🔹 “It’s okay to feel overwhelmed. Let’s work through it together.” These are the phrases that build resilient cultures. Not just “feel-good” statements but scientifically backed shifts that lower stress, increase clarity, and create trust. Here are a few small but powerful things you can do: 1. Take 60 seconds to do nothing between meetings. No scrolling. Just breathe. 2. Change one internal phrase from “I have to” → “I choose to.” See how that feels. 3. Replace “I’m fine” with a more honest version. Even with yourself. The truth is: Mental health is performance health. And resilience isn’t built by grinding harder, it’s built by recovering smarter. You don’t have to wait for someone else to say the phrase you need to hear. You can speak it first—to yourself, your team, or your peers. 👇 So what’s the phrase you wish you heard more often at work? Share it below. Let’s make work more human together. #Resilience #MentalHealthAtWork #WorkplaceWellbeing #EmotionalIntelligence #HighPerformanceCulture

Trauma bonding was never a good thing, and high stress shouldn't be "the nature of the beast." Left unchecked, chronic stress can have serious health implications and it's important for us as professionals to maintain a healthy balance even during the hustle. Here's a mix of things that I implement (or look forward to implementing) to help with stress levels: 1. Master Your Schedule: Time management is a superpower and life skill. You'd be surprised how much disorganization at work can start to pour into your personal life. Put blocks in your calendar to get work done and also build in some recharge periods for yourself. 2. Practice Mindfulness: When you feel overly anxious, don't work through it. Instead, take a moment to breathe, clear your mind or even close your eyes for a moment of recentering. 3. Move Your Body: Not everyone can hit the gym daily and that's fine. Find other ways to incorporate movement into the day. Instead of ordering lunch/dinner take a walk to a local restaurant, stretch at your desk, or even take walking meetings. 4. Lean on your support system: Your work besties, family, or even therapist are there for you to vent, laugh, or even get an outside perspective. 5. Fully Unplug When Necessary: Be strict on boundaries around work time vs. personal time. Avoid checking emails/messages at all hours of the day and pursue hobbies/interests that are just for you! Needless to say, stress is unavoidable, but it doesn't have to run the show. Take care of yourself and set realistic expectations while finding pockets of calmness throughout the day.

Anxiety is now the top mental health issue in the workplace. As someone with severe OCD and anxiety, I fall into this category. Many people do. This Mental Health Awareness Month, I want to address leaders with a challenge. As a leader, colleague, advisor, investor, or whatever capacity you’re operating in: please consider how you could possibly contribute to this problem and how you could be a part of improving the current state, where you are today. Here’s some suggestions to get you started: 1. Maintain clear communication Someone who is anxious needs predictability, so be clear on expectations, deadlines, etc. 2. Do not micromanage. One of the biggest causes of workplace stress is actually when employees feel they have no control. Be clear on expectations (see point 1), but give your employees autonomy on how to get that work done. 3. Ask. Ask your employees how their workload/ stress level is. If there is stress, do some discovery to understand what the cause is. 4. Discuss reasonable accommodations. Anxiety is an ADA recognized disability and many other countries recognize it similarly. Discuss adjustments or accommodations that could help support the employee. It oftentimes can be something as simple as changing things up to meet communication differences or making small adjustments to the way work is done.

Recently I was asked, how do you manage the stress of being a manager? I have managed and led people, teams, and functions for decades… There is an art and a science to effectively managing people without feeling daily stress— Below are a thoughts/tips I have found incredibly helpful. ➡️ Prioritize self-care: Take care of your physical and mental well-being by practicing regular exercise, getting enough sleep, and eating healthy. ➡️ Delegate effectively: Learn to delegate tasks and responsibilities to your team members, giving them the opportunity to grow and develop their skills. ➡️ Communicate openly: Foster a culture of open communication within your team. ➡️ Set realistic goals: Establish achievable goals and objectives for yourself and your team. Break them down into smaller, manageable tasks and celebrate milestones along the way. ➡️ Develop time management skills: Learn to prioritize tasks, set deadlines, and manage your time effectively. ➡️ Seek support and feedback: Don't hesitate to reach out for support from mentors, colleagues, or other supervisors. HR is also a great place to go for support. ➡️ Practice stress management techniques: Explore stress management techniques such as deep breathing exercises, mindfulness, or taking short breaks throughout the day. ➡️ Embrace work-life balance: Establish boundaries between work and personal life to avoid burnout. It's important to continuously evaluate your stress levels, adjust your strategies, and seek help when needed. Stress can cause a decline in mental and physical health. Ohhhh! One more tip 👉🏽If you, above all, lead with a human-centric approach, you’ll find greater satisfaction in how you’re engaging with individuals across the workplace. For more about leading human— Follow at The LeadHumano Collective

Did you know that up to 72% of adults report feeling stressed about something on a daily basis? If you frequently experience anxiety, especially in high-pressure work situations, you're far from alone. We've all been there - that panicked feeling when work stress becomes overwhelming. You're not alone in this struggle. I've learned some helpful strategies for managing anxiety in those tough moments. Acknowledge Your Emotions: •Recognize and accept your feelings of anxiety as a normal response to stress. •Understand that it's okay to feel anxious, and it doesn't define your abilities or worth. •How to: Practice mindfulness with deep breathing exercises to ground yourself and make space for your emotions. Develop Coping Strategies: •Identify healthy coping mechanisms like exercise, journaling, or talking to a mentor. •Create a "stress toolkit" of strategies you can quickly implement when anxiety strikes. •How to: Experiment until you find what works best. I do microbursts of exercise throughout the day. Seek Support: •Don't hesitate to reach out for support from trusted friends, family, or professionals. •Surround yourself with a network who can provide reassurance during difficult periods. •How to: Schedule regular check-ins and be vulnerable about your struggles. It helps combat isolation. Practice Self-Compassion: •Be kind to yourself and avoid harsh self-criticism over feelings of anxiety. •Remind yourself that everyone faces challenges, and it's okay to ask for help. •How to: Counter negative self-talk with positive affirmations like "I'm doing my best." Focus on What You Can Control: •Shift focus away from uncontrollable circumstances or others' opinions. •Break down overwhelming tasks into smaller, manageable action steps. •How to: Make a plan for high-stress situations. Celebrating small wins provides motivation. Unmanaged anxiety can severely impact performance, decision-making, productivity and even physical health. But you have a choice. Managing anxiety is an ongoing practice, not a linear journey. Be patient and compassionate with yourself as you build resilience using strategies like these. What's one tip here you'll try? Or share another anxiety-busting technique that works for you in the comments.

Feeling stressed at work? Let’s introduce Workplace Mindfulness for a calmer, more focused workday. 🌿👩💼 As a psychologist, I understand the challenges of maintaining balance in a busy work environment. Here are some simple practices to integrate mindfulness into your daily routine: 1️⃣ Start with a Mindful Morning: Take a few minutes before work to meditate or practice deep breathing. This sets a positive tone for the day. 2️⃣ Mindful Emailing: Before responding to emails, take a deep breath. Be present with your responses, ensuring thoughtful communication. 3️⃣ Mindful Listening: During meetings, focus fully on the speaker without planning your response. This improves understanding and collaboration. 4️⃣ Mindful Eating: Take time to eat away from your desk, savoring each bite, which can improve digestion and reduce stress. 5️⃣ Mindful Movement: Incorporate short, regular breaks to stretch or walk, reducing physical and mental tension. These practices can help reduce stress, enhance focus, and improve overall well-being at work. Try incorporating them into your workday and notice the positive changes! For more tips on mindfulness and mental well-being, visit my website: www.drkarendoll.com 🌐 #workplacemindfulness #mentalwellbeing #mindfulworkday #stressreduction #mindfulmoments #productivitytips #healthyworkplace #mindfulnesspractice #psychologisttips #drkarendoll

Work can sometimes be unpredictable. And when issues feel beyond my control, I know how easy it is to get frustrated. I've found power in focusing my energy 𝘸𝘩𝘦𝘳𝘦 𝘪𝘵 𝘮𝘢𝘵𝘵𝘦𝘳𝘴. This is what I do to manage stressful and unpredictable moments at work: 𝐈 𝐢𝐝𝐞𝐧𝐭𝐢𝐟𝐲 𝐰𝐡𝐚𝐭 𝐈 𝐜𝐚𝐧 𝐚𝐧𝐝 𝐜𝐚𝐧'𝐭 𝐜𝐨𝐧𝐭𝐫𝐨𝐥. List down the factors that are within your sphere of influence and those that are not. For example, you can control your attitude, your actions, your communication, and your priorities. But you can't control other people’s opinions, decisions, or behaviors, the market trends, or the weather. 𝐈 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐰𝐡𝐚𝐭 𝐈 𝐜𝐚𝐧 𝐜𝐨𝐧𝐭𝐫𝐨𝐥. Once you've identified what you can control, direct your attention and energy to those factors. For example, you can control how you respond to a challenge, how you plan your tasks, how you collaborate with your colleagues, and how you manage your time. Focusing on what you can control will help you feel more empowered, confident, and productive. 𝐈 𝐥𝐞𝐭 𝐠𝐨 𝐨𝐟 𝐰𝐡𝐚𝐭 𝐈 𝐜𝐚𝐧'𝐭 𝐜𝐨𝐧𝐭𝐫𝐨𝐥. Trying to control what is beyond your reach will only cause you more stress, frustration, and anxiety. Instead of worrying about what you cannot change, accept the reality of the situation and adapt to it. Letting go can also help you reduce your negative emotions and cope better with uncertainty. 𝐈 𝐬𝐞𝐞𝐤 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐰𝐡𝐞𝐧 𝐈 𝐧𝐞𝐞𝐝 𝐢𝐭. You don’t have to deal with stressful and unpredictable moments at work alone. You can reach out to your colleagues, friends, family, or professional help for advice, feedback, or emotional support. Talking to someone who understands your situation or has gone through similar experiences can help you gain new perspectives, insights, and solutions. What will you put your energy into today?

➤ Are You Drowning in Leadership Stress? ➤ Don't Just Lead – Excel! Conquer Stress with These Tips. ➤ From Stressed to Success: The New Leader's Journey! In my experience as a leader, one of the most significant challenges was managing stress, especially when new to leadership. Here are strategies that helped me and can assist other new leaders: - Set Realistic Goals: Define achievable objectives to avoid setting yourself up for unnecessary stress. - Develop Emotional Intelligence: Understanding and managing your emotions can significantly reduce stress levels. - Seek Feedback Regularly: Constructive feedback can help you improve and feel more confident in your decisions. - Embrace Flexibility: Be open to change and adaptable to new situations, which is key in reducing stress. - Prioritize Tasks: Learn to identify which tasks are urgent and important to manage your workload effectively. - Take Breaks: Regular short breaks throughout the day can help clear your mind and reduce stress. - Learn to Say No: Understand your limits and don’t be afraid to turn down requests that are beyond your capacity. - Create a Positive Work Environment: A positive and supportive work environment can significantly reduce stress. - Use Stress-Reduction Tools: Explore tools like stress balls, apps for relaxation or even aromatherapy to help manage stress levels. - Prioritize Self-Care: Taking care of your mental and physical health is crucial. Regular exercise, a balanced diet and adequate sleep form the foundation of stress management. - Effective Time Management: Organize your tasks and delegate when possible. Effective time management reduces the feeling of being overwhelmed. - Build a Support Network: Lean on mentors, peers or a professional coach. Having someone to share challenges with can provide new perspectives and solutions. - Maintain Work-Life Balance: Set boundaries to ensure personal time. This balance is essential for long-term success and well-being. - Practice Mindfulness and Reflection: Techniques like meditation or journaling can help maintain clarity and focus. - Continuous Learning: Embrace every challenge as a learning opportunity. This mindset reduces the pressure of perfection and fosters growth. As leadership expert John C. Maxwell once said, "Leaders must be close enough to relate to others, but far enough ahead to motivate them." The essence of leadership in stress management lies in bridging gaps and inspiring collective action towards a common goal. Also remember, effective leadership isn't about having all the answers… it's about navigating through uncertainty and learning along the way. Embrace leadership with confidence and resilience. #leadership #stressmanagement #leadershipdevelopment #teambuilding Are you a new leader feeling the weight of responsibility? Let’s share strategies, in the comments below, to manage stress effectively, ensuring a healthy and successful leadership journey.

𝗜 𝘄𝗮𝗸𝗲 𝘂𝗽 𝗲𝘃𝗲𝗿𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗶𝗻 𝗮 𝘀𝘁𝗮𝘁𝗲 𝗼𝗳 𝗮𝗻𝘅𝗶𝗲𝘁𝘆. 𝗬𝗲𝗽, 𝗲𝘃𝗲𝗿𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴. I've been sitting on this post for a while, debating if I should share. But not doing so felt off, because I'm very committed to changing the course of mental health. Especially in the workplace. Therefore, it's time. I believe we all have a mental health story. Although, I used to think I didn't, that I was different. I used to think that because I studied and worked in health and well-being that I couldn't "struggle," let alone share it. That I should be able to handle it; to figure it out. I also used to revert back to what I learned as a child: 𝘀𝘁𝗮𝘆 𝘀𝗶𝗹𝗲𝗻𝘁 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘀𝗵𝗮𝗿𝗶𝗻𝗴 𝗰𝗼𝘂𝗹𝗱 𝗿𝗲𝗮𝗹𝗹𝘆 𝗵𝘂𝗿𝘁 𝘆𝗼𝘂 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗹𝘆 𝗮𝗻𝗱 𝗽𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹𝗹𝘆. But when I finally surrendered over 13 years ago, my life changed. There's more to share, and one day I will, but for now I want to honor my goal of 𝗰𝗵𝗮𝗻𝗴𝗶𝗻𝗴 𝘁𝗵𝗲 𝗰𝗼𝘂𝗿𝘀𝗲 𝗼𝗳 𝗺𝗲𝗻𝘁𝗮𝗹 𝗵𝗲𝗮𝗹𝘁𝗵 𝗶𝗻 𝘁𝗵𝗲 𝘄𝗼𝗿𝗸𝗽𝗹𝗮𝗰𝗲. So here goes: The workplace is not responsible for "curing" my anxiety, 𝗯𝘂𝘁 𝗜 𝗱𝗼 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝗶𝘁 𝗵𝗮𝘀 𝗮 𝗿𝗲𝘀𝗽𝗼𝗻𝘀𝗶𝗯𝗶𝗹𝗶𝘁𝘆 in not making it worse. How? Here are a handful of ways (there's plenty more): ✅ Create a culture and climate that are in alignment. This means policies and procedures, for all to follow, and adhere to, are needed. ✅ Truly focusing on inclusion in the workplace, because this my friends, is the golden ticket to mental health. ✅ Establish predictable work schedules for hourly workers. ✅ Put forth healthy policies that award the time, and hourly pay rates, for employees to get preventive care, go for a walk, grieve, etc. (honestly, it's an endless list which all get at health equity). ✅ Establish regular performance feedback loops. ✅ Regularly ask for employee feedback and act upon it. ✅ Verbally recognize employees for a job well done. ✅ Outline career paths so employees have visibility into growing their career (if desired) and salary. ✅ Encourage Leadership to do the hard, self-reflection work. ✅ Elevate employees to manager roles once they've been supported through trainings and self-reflection. ✅ Help employees understand mental health leave of absences. This mental health work? It's what a Well-being Officer/Leader does, and can do, as a #Fractional member of a team. DM me to connect. No company is too small. #mentalhealthatwork #leadershipinsights #workplacewellbeing #chiefwellbeing

A client recently asked this important question: "What can Senior Leadership do to lower worker stress?" Here’s the thing. Leaders often unintentionally add to their employee’s stress because they either don’t understand—or in the rush of the day-to-day they forget—that the mere fact they have power over them adds to stress. Power impacts how messages are received. 💥 Your power makes people worry about looking ‘stupid’ so they don’t speak up. 💥 A carelessly placed: “I don’t like this” will send a ripple of anxiety into the organization. 💥 When you are not clear with messaging, teams and individuals will become hesitant to admit they don’t understand your thoughts or ideas. The remedy is for leaders to practice creating psychological safety. Here are some tips on how: ❤️ Thank people for their thoughts & opinions. ❤️ Praise often and in public. Critique in private. ❤️ Don’t put people on the spot. Especially in public. ❤️ Ask each individual on the team how they like to be managed. Do they need daily check-in meetings? Weekly ones? Can they text you with questions? Call? ❤️ Watch body language and facial expressions carefully when you speak. Empathize if people look confused, nervous or worried. Eg: "Todd, you look concerned, what’s on your mind?" Stress is a state of worry or mental tension caused by difficult circumstances. Don’t be difficult = alleviating stress. #psychologicalsafety #stress #stressrelief #leadership