How managers can develop healthy mental health habits and lead by example when experiencing the effects of anxiety
From setting standards to making important decisions, leadership can be an empowering experience. But when the weight of responsibility is on your shoulders, even the most resilient of leaders can feel the pressure.
Take Barack Obama. While he admits he’s “fortunate to have a naturally calm and steady temperament”, he also recognises that mental health must be made a priority in high stress roles. For Obama, what works best is having set routines and non-negotiable blocks of personal time.
When it comes to leaders who experience anxiety, the need for self-care and a proactive approach to wellbeing becomes even more pressing. While many may feel the need to stay confident and composed for their teams, the truth is, even the most capable leaders deal with anxiety daily.
And that’s OK.
In this blog, we’ll tell you how to recognise anxiety, understand the impact, and manage it effectively.
Spotting The Signs of Anxiety in Leadership Roles
As a leader, anxiety can be a familiar companion. However, it’s also important to understand that we need a certain amount of anxiety to be our best selves. Good anxiety, like the kind that prompts us to look both ways when we cross the road, helps keep us safe and aware of consequences.
But when does good anxiety become something more serious?
When anxiety starts to manifest as lingering physical symptoms, our bodies are telling us it’s time to get support - before it becomes a more permanent issue.
These symptoms might show up as:
Left unchecked, anxiety can distract us, zap our energy and drive us to make poor leadership decisions. You might find yourself overthinking, second guessing your abilities or avoiding important conversations with your team.
Anxiety can also result in micromanagement, where you think being able to control every detail will prevent things from going wrong. However, this approach often backfires by eroding trust and creating a less innovative and collaborative environment.
Whether it’s work deadlines, school holidays or life changes, there’s generally a reason behind our anxious thoughts and feelings. The good news is that mild cases of anxiety usually respond well to self-implemented coping mechanisms, like physical activity, good sleep and a healthy diet.
If you feel anxiety taking over, here are a few steps to keep yourself grounded:
Start by clenching your eyelids together, holding it for 10 seconds and then relaxing. Work this technique all the way down your body, through your hands, legs and feet. This contrast will help you recognise what it feels like when you’re tense - and what it feels like when your body is relaxed.
When you then notice signs of tension in the body day to day, you’ll be more aware of how to let it go.
If your thoughts are racing, grab a pen and paper and write a list of everything that’s making you anxious. Then, make a note of what you can control and what you can’t. You can also write what you're going to do about it and when you're going to do it by. This action of acknowledgement can create a sense of taking back the reigns.
Feeling as though everything is urgent can trigger anxiety. Creating a to-do list with a clear structure of priorities and breaking large jobs into smaller ones can help you approach your tasks with a clear, calm head.
It’s no secret that a healthy body is a healthy mind. Regular exercise, proper nutrition and sufficient sleep are key to managing anxiety, and exercise is a powerful tool that can help quiet your mind and boost your mood.
If you find your symptoms don’t respond to these tips and are starting to affect your day-to-day life, mood and function, consider talking to a mental health professional or your EAP provider. This can help you understand what you're experiencing and provide additional coping techniques that are more specific to your needs.
Anxiety can also be treated with psychotherapy, medication, or a combination of both. One of the most widely used therapeutic approaches is Cognitive Behavioural Therapy, which focuses on changing the maladaptive thought patterns relating to anxiety. A professional will be able to tell you which treatment pathway would be best for you.
Above all, it’s vital to act when you notice your anxiety getting out of hand. Pick up the phone, book an appointment, write out your feelings or practice meditation. The act of doing something can help you adopt a can-do attitude and can motivate you to continue taking back control.
Remember - you’re not alone. In the UK, anxiety is one of the most common mental health disorders, and over 8 million people experience anxiety at any one time.
Should you share your anxiety struggles with your team? Leaders need to talk about relatable things happening in their lives, like picking up your child from school because they’re unwell or feeling stressed by a house move.
Within reason - the more open you are, the more others aren't as afraid to come to you for help. The key is to let your teams know you’re human too; that’s what creates an understanding, open environment.
If you choose to share your anxieties, keep it professional and aim to round off with a solution or positive note. You might say: “I’ve been feeling stressed recently and I’ve been taking steps to manage it. I want you to know that if you ever feel the same way, it’s okay to talk about it. I’m here to support you”.
Anxiety doesn’t have to hinder your ability to lead. In fact, it can become a useful tool for growth. By recognising anxiety, addressing it and using effective coping strategies, you can improve your wellbeing and become a more empathetic, resilient leader.
As a leader who experiences anxiety, you might also be more attuned to the things that are impacting your teams – and the clues that suggest they’re struggling. When you spot this, encourage them to take control in some way.
The main takeaway? Be open about your experiences and continue to lead with strength and compassion.
Former President Barack Obama on How He Managed His Mental Health While In Office | SELF
Anxiety Statistics UK | 2023 Data | Champion Health