Breaking the Silence on Mental Health in the Workplace
In today's demanding professional environment, anxiety at work remains one of the most prevalent yet least discussed challenges employees face. Many professionals silently battle mental health issues while maintaining a facade of composure, fearing judgment or career repercussions. However, opening up about anxiety at work can lead to profound improvements in workplace relationships, team dynamics, and personal well-being.
As a leader managing teams of data scientists who tackle complex business challenges through advanced analytics, I've developed a unique approach to team management. When onboarding new team members, I pose a crucial question: "How will I recognize when you're struggling?" This inquiry isn't about technical difficulties or analytical challenges—my team excels at those. Instead, it focuses on their mental health and emotional well-being.
Creating a Safe Space for Honest Conversations About Anxiety at Work
To encourage openness about anxiety at work, I first share my own warning signs. For instance, if I appear unusually calm or send messages before 9 AM, something is likely wrong. As someone who definitely isn't a morning person, early morning communications serve as a red flag that I'm experiencing difficulties.
This transparency stems from my personal battle with anxiety and depression—an experience I wouldn't wish on anyone. If a magical solution existed to eliminate these conditions worldwide, I'd embrace it immediately. Yet surprisingly, if that solution only applied to my own experience, I'd hesitate to use it. The reason lies in the transformative events that unfolded during my recovery and, years later, when I began discussing my mental health struggles openly in professional settings.
A Personal Journey Through Workplace Anxiety
Picture London in May 2012. British flags adorned the streets, and anticipation for the upcoming Olympics filled the air. On what appeared to be an ordinary Friday morning walk along the Thames, I was internally crumbling. Like many mornings during that period, I had awakened three hours early, consumed by work-related worries. The anxiety at work had become so severe that I would wake up retching, eventually vomiting before attempting to start my day.
By the time I reached the office, speaking had become nearly impossible. Ordering coffee represented the extent of my verbal capacity, and that beverage had essentially replaced my meals. This internal turmoil would have been invisible to passersby enjoying that sunny morning with Olympic excitement in the air.
After several weeks without improvement, I made the difficult decision to step away from work. I informed my team and subsequently sought professional assistance—a decision that proved life-changing.
Professional Help: Practical Strategies for Managing Anxiety at Work
My psychologist provided straightforward, actionable guidance that made an enormous difference. One crucial insight: eating regularly is essential because the physical sensations of anxiety and hunger are remarkably similar. Another recommendation involved changing my morning routine—instead of rushing to the bathroom when nausea struck, I would prepare tea and read a book, which significantly reduced the morning sickness episodes.
Learning to mentally disconnect from work proved particularly challenging. While physically stopping work is simple, quieting work-related thoughts requires deliberate practice. I developed a visualization technique—imagining a green protective barrier around my home that prevented work concerns from entering. This mental boundary still helps me postpone tasks that can wait until tomorrow. Though they might be slightly rushed, they'll still meet the required standard.
My wife observed these changes in my work habits and worried I'd face termination. Ironically, I've received two promotions since implementing these boundaries. For more information on setting healthy work boundaries, the Mind charity's workplace mental health resources offer excellent guidance.
Rediscovering Joy Beyond Workplace Anxiety
Relearning to enjoy time with family and friends presented unexpected difficulties. During one family pizza outing, my only desire was to collapse on the floor in a fetal position. Thankfully, I restrained myself, though the evening remained awkward as my conversation centered entirely on my misery.
With continued practice, social interactions became less uncomfortable. I gradually became less self-focused and rediscovered the pleasure of connecting with others. Eventually, a morning arrived when I awoke feeling normal—simply fine. That sense of normalcy has persisted ever since.
The Hidden Gift of Failure Through Anxiety at Work
Some individuals maintain high performance despite experiencing anxiety at work. I wasn't among them. My performance suffered tremendously, and my colleagues essentially carried me through that period. Contributing meaningfully becomes nearly impossible when you cannot speak for half the day.
This represented my first significant failure, and it taught me something invaluable: knowing I can fail—even at something important—and that life continues afterward provides immense comfort. This resilience has become an unexpected gift from an otherwise difficult experience.
From Shame to Openness: Speaking About Anxiety at Work
Initially, my poor performance felt like a shameful secret. The surprising development came when I began sharing my experience. It started privately—if a colleague appeared to be struggling, I'd share portions of my story. These conversations proved less uncomfortable than anticipated.
Growing bolder, I approached our HR department with an offer: "If you encounter someone struggling with mental health, I'm willing to have confidential conversations if you believe it would help." This led to contributing my story to a mental health resource booklet. When submitting my contribution, I made a pivotal request—to include my name alongside it.
The moment I sent that message, doubt flooded in. The communication would reach hundreds of colleagues with no possibility of retraction. Concerns about being perceived as weak, self-indulgent, or unreliable consumed my thoughts. The National Alliance on Mental Illness offers helpful guidance for those considering sharing their mental health experiences.
The Unexpected Response to Discussing Anxiety at Work
Reality defied my fears. Colleagues reached out expressing relief at having a senior leader acknowledge such experiences. Hearing that someone had endured similar struggles, recovered, and continued thriving professionally provided genuine comfort to many.
My willingness to discuss anxiety at work expanded to larger platforms—podcasts, sessions supporting colleagues during pandemic lockdowns, and articles on various websites. A decade after that challenging London morning, I addressed 600 colleagues with my complete story.
The aftermath was remarkable. Individuals from every organizational level, including senior leadership, privately shared their own experiences with similar challenges. The predominant emotion I sensed was relief—people were grateful someone was addressing mental health openly.
More than a year later, a colleague approached me to explain that my presentation had provided the motivation he needed to seek help for his own struggles. These ripple effects demonstrate the profound impact of normalizing conversations about mental health in professional settings.
Building Psychological Safety by Addressing Anxiety at Work
One audience member, newly hired, shared that hearing my presentation made her feel the organization was "her kind of place." This observation captured something essential about my own feelings. Being able to share a previously embarrassing and shameful experience with colleagues—and receiving acceptance—transformed my relationship with my workplace.
Research by Amy Edmondson on psychological safety confirms that this sense of belonging enhances team performance. While improving productivity wasn't my motivation for sharing my story about morning sickness and anxiety, any resulting performance benefits are certainly welcome.
Finding the Right Balance When Discussing Anxiety at Work
It's possible to overcorrect in this area—I know because I did. Anonymous feedback revealed: "Adam constantly checks whether I'm depressed or anxious but never discusses my work or career development." This prompted me to recalibrate my conversations with team members.
I'm not suggesting everyone who has experienced mental health challenges should broadcast their story to all colleagues. However, if you're currently struggling with anxiety at work, confiding in someone trustworthy is unlikely to be a decision you regret. For those who have recovered, sharing your experience may yield more positive results than anticipated—though prejudice still exists, and outcomes aren't guaranteed.
Resources and Hope for Those Experiencing Anxiety at Work
This isn't a message encouraging gratitude for mental illness because of potential character-building benefits. Anxiety and depression are genuinely terrible experiences, and my heart goes out to anyone currently suffering. If professional help is accessible to you, pursue it without hesitation. The transformation it brought to my life is difficult to overstate.
For those without access to professional support, numerous free online resources exist. Organizations like Anxiety UK and the Anxiety and Depression Association of America provide valuable information and support. Remember that countless others have navigated similar experiences, that anxiety and depression respond to treatment, and that you are not facing this alone.
The Unexpected Path Forward
On that sunny London morning in 2012, I couldn't have predicted that within months I would emerge stronger than before my anxiety at work began. When nervously requesting that my name appear beside my story in that HR booklet, I had no conception of the beneficial outcomes that would follow—for myself and others.
While identical results aren't guaranteed for everyone, this uncertainty is precisely why I would immediately activate any hypothetical button to eliminate anxiety and depression globally. Until such a solution exists, I believe we all benefit from bringing these conversations into the open.
Breaking the silence surrounding anxiety at work creates workplaces where people feel safe, supported, and capable of bringing their authentic selves to their professional roles. That transformation begins with a single honest conversation.