Struggling with anxiety at work can be a lonely experience, especially if you don’t know how to discuss it with colleagues or flag it as a problem with your manager. Perhaps you’re also reluctant to share how your anxiety is affecting you at work for fear of judgment, being misunderstood or having a negative impact on your career.

But if you’re feeling overwhelmed, you need to act quickly, because the longer it goes on unsupported, the greater risk to your health and your professional situation. While anxiety is tricky to talk about at work, it doesn’t have to be risky or uncomfortable. In this blog, we give you helpful advice on how to talk about anxiety and what to do if your workplace doesn’t respond as expected.

Why It’s Hard to Talk About Anxiety at Work

Rest assured, you’re not alone when it comes to having difficulty talking about your anxiety, whether in your personal or professional life. It can be hard to show vulnerability, especially when you’re already feeling overwhelmed. You might worry about stigma, misconceptions, a lack of workplace understanding or power dynamics that aren’t in your favour. These are all common barriers to seeking support, but they’re not insurmountable.

The stigma surrounding mental health conditions has significantly decreased over the past decade, largely due to organisations such as Beyond Blue advocating for and educating the wider community. While some misconceptions still exist, most workplaces have policies in place to protect employees.

So, have courage if you feel your anxiety is impacting your health, well-being, or productivity at work, and know when it’s time to speak up.

When Should You Speak Up?

It’s probably time to talk to your workplace about your anxiety if you’re struggling right now. Don’t wait until the crisis point when it comes to your mental health because early intervention and support are crucial to recovery.

Signs it may be time:

• Work performance is affected
• Ongoing stress or burnout
• Needing support or adjustments
• Difficulty concentrating or making decisions
• Avoidance – tasks, meetings or communication
• Increased mistakes at work
• Feeling overwhelmed by your usual workload
• Changes in mood (irritability, low motivation)
• Physical symptoms (headaches, fatigue, poor sleep)
• Struggling to meet deadlines
• Feeling anxious before or during work
• Loss of confidence in your abilities
• Withdrawing from colleagues or team activities

 

Whether you notice one or all these signs, anxiety in the workplace is best taken seriously and discussed early with a manager or human resources. You can learn how to discuss your anxiety professionally, which can provide the confidence to take this first step.

How to Talk About Anxiety Professionally

Talking about your mental health in your personal life will be different to discussing it with your employer. The following professional tips will help you feel confident talking about your anxiety and requesting support to maintain high professional standards at work.

Be direct, not overly personal

It’s important to explain the impact anxiety is having on you at work without revealing too many personal details that you’re not comfortable discussing. When you’re nervous, it’s easy to fall into talking too much at the expense of your privacy, so practice what you want to get across and don’t forget to use the all-important pause.

Focus on impact at work

Make sure you’re clear about the challenges you’re facing at work as a result of your anxiety.  Whether you’re having trouble concentrating, struggling with your workload, or are finding meetings overwhelming right now.

Example

“I’ve been experiencing some anxiety lately, and it’s starting to affect my concentration. I’d like to discuss some ways to manage my workload more effectively.”

Suggest solutions or support needed

Once you have explained how the anxiety is affecting your work and productivity, you should also suggest how your employer can support you. If you’re having trouble concentrating, is there a quieter workspace you can be moved to temporarily? Or is your workload making it difficult to meet deadlines, and delegating certain tasks would help ease the pressure? If meetings are becoming overwhelming, is there an online alternative or can they be reduced to just one meeting per week for now?

Choose the right time and setting

As with most things in life, timing is everything. So, approach your manager at a time when you know they won’t be busy. Better still, send an email and ask if you can meet with them to discuss a work issue. That way, you will have their full attention and have flagged that this is a serious conversation.

What to Expect & Do Next (Whether Positive or Negative)

Discussing anxiety at work can be a challenging experience, as each situation is different and responses vary from person to person. However, most managers tend to respond with empathy, understanding, and a willingness to support you, especially if the conversation remains professional and centred on work-related outcomes. It’s also important to prepare for the possibility of a negative response, so you don’t end up feeling discouraged.

If your manager or workplace responds positively, this creates an opportunity to put practical support in place and improve your work experience.

If the response is supportive:

• Be open about what adjustments or support would help you most
• Agree on clear, realistic expectations around workload and deadlines
• Maintain regular communication and provide updates if needed
• Take advantage of any available workplace support (e.g. flexible arrangements)
• Follow up on any agreed actions to ensure they are working effectively

A positive conversation can lead to better understanding, improved performance, and a more supportive working environment. It can also help build confidence when communicating about future challenges.

If the response isn’t positive:

• Stay calm and professional, and restate your needs clearly
• Focus on how your anxiety is impacting your work and what support may help
• Consider speaking with HR or another trusted manager
• Document your conversations and any agreed outcomes
• Seek external support if needed (e.g. GP, psychologist, or support services)

You have the right to a safe and supportive work environment. So, don’t be discouraged if you don’t get the supportive response you were seeking at the first meeting. You have shown courage in taking the first step to communicate your needs, so continue to advocate for yourself to manage anxiety and protect your well-being.

 

If you’d like to better understand workplace anxiety and develop practical strategies to manage it, whether for yourself or your team, explore our professional development course Managing Anxiety at Work.

Can we help you with professional development? Simply contact one of our friendly Course Consultants on 1300 76 2221, via Live Chat