Managing Anxiety at Work: Conversations, Support, and Whether to Tell HR/Manager

Actionable Tips for Employees: Managing and Communicating

Taking control starts with recognizing what you can influence. Here are practical steps and scripts for managing your anxiety and strategically communicating your needs.

1. Internal Strategies: Manage Before You Disclose

a) The 5-4-3-2-1 Technique

Use this grounding exercise when a panic or anxiety attack begins. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 thing you can taste. This pulls your mind out of the worry loop and into the present.

b) Schedule "Worry Time."

Allocate a specific 15-minute slot each day (e.g., 5 PM) to write down all your worries. When a worry arises during the day, remind yourself, "I'll address this during Worry Time." This contains anxiety and prevents rumination.

c) Set Micro-Boundaries

Start small. Turn off work notifications after a certain hour or dedicate 30 minutes of deep focus without checking email. This prevents the constant "on-call" state that fuels anxiety.

2. Conversations with Your Manager: Scripting Your Needs

Disclosure to your manager should primarily focus on solutions and outcomes, not just diagnosis. You are asking for support to perform better.

When NOT to Disclose: If you primarily need a few minor adjustments (like noise-cancelling headphones or minor shift in a deadline) and can get them informally, a formal disclosure of a diagnosis may not be necessary.

When to Consider Disclosure: If your performance is consistently being impacted and you need significant, documented adjustments, or if you feel you need the legal protection and support offered by HR policies.

Conversation Script: Focusing on a Need

The HR Question: Disclosure and Workplace Accommodations

Should you tell HR or your manager about a formal diagnosis? This is a highly personal decision, and the answer is complex.

Guidance for Managers & HR: Building a Supportive Culture

The responsibility of mental wellness doesn't rest solely on the employee. A supportive workplace culture in Bangalore can significantly mitigate the factors that trigger anxiety.

Conclusion: Empowerment Through Choice

Managing anxiety at work is a journey that requires self-compassion, clear boundaries, and strategic communication. Whether you choose to seek support from a colleague, your manager, or HR, remember that you are an empowered agent in this process.

The decision to disclose is a powerful step, one that should be made after careful consideration of your needs and the level of support required. By focusing on your actionable needs and using clear, solution-oriented scripts, you can transform a struggle into an opportunity for greater professional sustainability and well-being in your demanding career.