Dealing with an anxious coworker? 8 mindful tips to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the ways coworkers can cause workplace stress and 8 tips to help you cope. Plus, how to mindfully build healthy communication and relationships at work.
A lot of people get stressed out at work. But if your coworkers are dealing with anxiety, you may find communication, workload management, and team dynamics even more challenging than normal. By adopting a compassionate and proactive approach, it's possible to address coworker anxiety head-on.
5 ways coworkers experiencing anxiety can cause workplace stress
When your coworkers are anxious, your workplace may feel a bit more stressful. By understanding the ways in which coworker anxiety can impact team dynamics, you can develop targeted strategies to feel supported and promote a healthier, more productive work environment. Having anxious coworkers can lead to the following situations:
1. Miscommunication: Anxiety can affect someone's ability to communicate effectively. This can lead to unclear messages or forgotten details, which can cause misunderstandings.
2. Dependency: Coworkers who lack confidence in their own decision-making or who fear making mistakes might become overly dependent on others. This can create an uneven distribution of work, leading to feelings of resentment and frustration within the team.
3. Withdrawal: Coworkers with anxiety may avoid social interactions or meetings. This can make it tougher for teams to gel and create blockers for projects.
4. Conflict avoidance: Coworkers experiencing anxiety often avoid confrontations or difficult conversations. This can prevent the resolution of important issues, allowing problems to grow. Over time, the lack of effective problem-solving can damage previously healthy work relationships.
5. Overwhelm: Anxious coworkers might struggle to manage their workload, particularly in high-pressure situations. This can lead to missed deadlines, incomplete tasks, or the need for others to step in, tanking productivity and morale.
How to cope with anxious coworkers: 8 tips
Dealing with a coworker’s anxiety requires a mindful approach, as well as potential help from managers or leadership. With the right strategies, you can help create a supportive and understanding environment that enables you to thrive. Balancing empathy with professionalism, encouraging autonomy, and nurturing an inclusive culture can help reduce workplace stress.
1. Practice active listening
When engaging with an anxious coworker, listen actively and attentively. Give them your full attention, acknowledge their concerns without judgment, and respond with empathy. Active listening may reduce their anxiety by making them feel understood and supported.
💙 Learn more about the practice of Mindful Listening during the Mindfulness at Work series.
2. Set clear boundaries
Be clear about what support you can offer and what might be beyond your capacity. Setting boundaries helps prevent burnout and ensures that your own work and wellbeing aren’t adversely affected by your coworker’s anxiety.
💙 Explore the concept of setting personal Boundaries during this session from the Relationship with Others series.
3. Communicate clearly and directly
Mindful communication can help prevent misunderstandings that might worsen coworker anxiety. Provide clear instructions for tasks and deadlines to help reduce anxiety related to job performance and expectations.
💙 Kind Communication can go a long way, especially when talking with an anxious coworker.
4. Offer support without enabling
Encourage autonomy by helping your anxious coworker find resources or solutions to problems, rather than taking on their responsibilities. This approach helps build their confidence and reduces reliance on others for their tasks.
💙 Offer to share the load of a coworker in need — or share tools so they can help themselves — by focusing on Conflict Resolution.
5. Promote a positive environment
Whenever you’re in a position of leadership, take some time to recognize and celebrate successes, encourage teamwork, and create opportunities for social interaction. A positive environment with healthy workplace relationships can help reduce coworker anxiety by promoting a sense of belonging and support.
6. Educate yourself and others
Educating yourself and your team about anxiety and its impact on the workplace can help build a more understanding and supportive environment. Awareness can lead to more empathetic interactions and a collective effort to support anxious coworkers effectively. Just find ways to share information organically so your anxious coworker doesn’t feel put on the spot.
7. Encourage work-life balance
Set a good example for work-life balance within your team, especially if you’re in a leadership role.. Encouraging breaks, reasonable work hours, and time off can help reduce overall workplace stress levels, benefiting everyone, including those struggling with anxiety.
💙 Give yourself a break by Stepping Away from the Computer (and doing it regularly).
8. Encourage professional help
If a coworker's anxiety is significantly impacting their work or wellbeing, you may consider gently suggesting they seek support from human resources or a mental health professional. Approach this topic sensitively and privately, emphasizing that getting help is a sign of strength and a positive step toward managing their anxiety.
5 mindful techniques to build healthy work relationships
Building healthy work relationships is essential for a productive and positive work environment, especially if you’re dealing with a coworker who has anxiety. Mindful communication can encourage understanding, support, and effective collaboration.
1. Regular check-ins
Touch base with coworkers to improve communication and trust. You may consider discussing projects, addressing concerns, and when appropriate, offering support. By showing genuine interest in your coworkers' wellbeing and progress, you can create an empathetic and cohesive work environment.
2. Mindful communication
Be fully present in conversations. Give your full attention to whoever is speaking, avoid interruptions, and reflect on what’s said before you respond. Mindful communication can help reduce misunderstandings and conflicts, making it easier to resolve issues calmly and constructively.
3. Stress management workshops
Covering topics such as mindfulness, time management, and emotional intelligence, organizing or participating in workshops can provide team members with tools to manage workplace stress more effectively. Learn as a team to build healthy work relationships and make it easier to support each other.
4. Team-building activities
Engage in team-building activities to strengthen relationships and improve team dynamics. Through shared experiences, team members can learn about each other's strengths, weaknesses, and work styles. This can promote a sense of empathy and belonging.
5. Recognition of efforts
Appreciate the efforts and achievements of team members to boost morale. Recognition doesn’t always need to be formal or elaborate — even small acknowledgments can make a significant difference in how valued and supported employees feel.
How to mindfully create a positive work environment
To cultivate a positive work environment, team members — especially management and leadership — must promote respect and collaboration. Mindfulness can play a key role cultivating a culture where people feel supported and valued. Leaders and managers should especially be aware of their team’s morale, workflow, and if their health is affecting their performance. Below are some ways leaders, managers, and team members can create a positive work environment.
Promote a culture of openness
Create a safe space for dialogue about mental health, workplace stress, and coworker anxiety to reduce stigma and encourage coworkers to seek help when needed. Holding team meetings focused on wellbeing, creating suggestion boxes, or regularly sending out anonymous surveys can enable employees to express their ideas and concerns.
Implement flexibility
Recognize that everyone has unique needs and circumstances. Accommodate different working styles and life demands to show your commitment to team wellbeing.
Create a supportive environment
Give access to resources for managing workplace stress and mental health, such as counseling services, mental health days, and training sessions on coping strategies. Establish peer support groups or mentorship programs to help employees feel a sense of community within the workplace, so they have somewhere to turn when dealing with issues.
Lead by example
Practice mindful communication, show empathy, and communicate openly and authentically to inspire similar behaviors in team members. By demonstrating a commitment to work-life balance, self-care, and respectful interactions, leaders can influence the workplace culture, making it more inclusive and positive.
Continuous education
Offer ongoing education and training on topics such as emotional intelligence (especially in leadership), mindfulness, coworker anxiety, mindful communication and healthy work relationships to help employees manage workplace stresses more effectively.
Coworker anxiety FAQs
How do you deal with a high anxiety coworker?
Dealing with a high anxiety coworker involves a combination of empathy, clear communication, and supportive actions.
Acknowledge your anxious coworker’s feelings without judgment to help them feel understood.
Engage in open and honest conversations, encouraging them to share their concerns and needs.
Offer support by asking how you can help.
Maintain boundaries to ensure your wellbeing. If the situation affects the team's productivity or the employee's professional performance, involve a manager or HR to provide support and resources.
How do you handle working with a difficult coworker?
Handling a difficult coworker requires patience, clear boundaries, and effective communication. Try to understand the root cause of their behavior by considering any external factors that might be influencing their actions. Approach them directly and privately to discuss any issues or conflicts, focusing on specific behaviors rather than personality traits. Use mindful communication and "I" statements to express how their behavior affects your work without assigning blame. Building a positive relationship may not always be possible, but maintaining respect and professionalism can help manage the situation more effectively.
How do you tell a coworker to calm down?
Telling a coworker to calm down should be approached with caution, as it can be perceived as dismissive or patronizing. Instead, aim to de-escalate the situation with mindful communication and by showing empathy and understanding. Acknowledge their feelings by saying something like, "I see you're really upset about this," and express your desire to help. Try asking how you can work together to solve the issue. Offer to take a short break from the conversation if emotions are running high, suggesting a walk or a moment of quiet. It's important to keep your tone and body language neutral and supportive.
How do you deal with an anxious employee if you’re in a leadership role?
Dealing with an anxious employee involves providing support, understanding, and accommodations when necessary.
Create an environment where the employee feels safe to express their concerns and needs.
Listen attentively and validate their feelings by showing empathy and concern.
Work together to identify specific aspects of their job that trigger their anxiety and explore possible adjustments or solutions.
Encourage use of professional support services, such as counseling, if it’s available through your organization.
Check-in regularly to help monitor their wellbeing and progress, but ensure you respect their privacy and dignity.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
