Managing Workplace Anxiety: Tips for Employees and Employers to Build Healthier Workplaces

Ever sat on the MRT on a Monday morning and noticed the tense faces around you? The sighs, the blank stares, the quiet scrolling? You’re not imagining it, anxiety in the workplace is becoming part of daily life in Singapore. A 2024 Employment Hero report revealed that 61% of employees here suffer burnout, with 39% feeling stress a few days a week and 11% experiencing stress daily (HCAM).

From high-performance expectations to rising living costs, Singapore’s fast-paced culture makes it almost impossible to switch off. Over time, that constant mental load doesn’t just wear on well-being; it chips away at productivity too.

But what makes the workplace such a common source of anxiety here in Singapore?

Why Workplace Anxiety Is So Common in Singapore

Workplace anxiety often stems from tight deadlines, high workloads, and the pressure to constantly perform. Add in unclear expectations, shifting responsibilities, or a lack of support, and it’s no surprise employees feel anxious at work.

Imagine it’s Monday morning, you’ve barely logged in when 50 unread emails pop up and your manager pings, “Can we talk?” That sudden racing heart and sinking feeling in your stomach? That’s workplace anxiety. Multiply that across weeks or months, and it becomes more than just a bad day. It’s a chronic stress cycle.

In Singapore, several unique factors make this even more pronounced:

• High expectations & competitive culture – The “kiasu” mindset fuels over-preparation and fear of failure.

• Long working hours – Average weekly hours remain above global norms, with after-hours emails still common.

• Rising cost of living – Financial stress magnifies workplace stress.

• Blurred boundaries – Hybrid and remote work often mean employees are “always on,” damaging work-life balance.

Together, these pressures create a cycle of stress that affects both individual well-being and overall productivity.

But stress doesn’t always show up in obvious ways. In fact, anxiety often looks different from one employee to another. To tackle it effectively, we first need to recognise how it shows up in the workplace.

Spotting Workplace Anxiety and What Fuels It

Workplace anxiety can be hard to notice, especially in those with high-functioning anxiety who push through until burnout. But if you know what to look for, the signs of anxiety often reveal the underlying causes.

• Constant overthinking or second-guessing decisions
  Often linked to perfectionism and fear of failure, which are deeply rooted in Singapore’s achievement-driven culture.

• Avoiding projects, meetings, or responsibilities
  Usually tied to a lack of psychological safety, when employees fear being criticised or penalised for mistakes.

• Physical anxiety symptoms like headaches, tension, or fatigue
  Think about those nights where your shoulders feel like rocks or your head is pounding after back-to-back Zoom calls. Those aren’t random; they’re signs of a heavy workload, tight deadlines, or blurred work-life boundaries, especially in sectors like finance, law, or tech.

• Difficulty focusing or remembering information
  Can stem from chronic stress and lack of recovery time when employees feel “always on,” even during off-hours.

• Irritability, withdrawal, or sudden drops in engagement
  Often caused by strained workplace relationships or office politics, where trust and collaboration break down.

In Singapore, where “saving face” is valued, many employees hide these struggles until the pressure becomes overwhelming. For some, unmanaged anxiety may even develop into anxiety disorders or trigger a panic attack during highly stressful moments. That’s why recognising both the signs and their root causes early is key to preventing burnout and building healthier teams.

Still, awareness is just the first step. When anxiety goes unaddressed, it doesn’t stay hidden. Instead, it begins to impact both individuals and the wider organisation.

How Workplace Anxiety Affects Employees & Organisations

Ignoring anxiety doesn’t make it go away, it just shows up in other ways:

• Lower Productivity: Anxiety makes it harder to focus, problem-solve, and make decisions.

• Higher Absenteeism & Presenteeism: Employees either take more sick leave or show up physically but underperform mentally.

• Increased Turnover: Talented staff don’t usually quit the job itself. They leave the stress behind.

• Impact on Team Dynamics: Anxiety can create tension, reduce collaboration, and impact morale.

For employers, these effects add up to real business costs: both financially and culturally. 

The good news is that managing anxiety is possible. With the right strategies in place, both employees and employers can create healthier, more resilient workplaces.

Practical Strategies to Manage Workplace Anxiety

For Employees

1. Set Boundaries You Can Actually Keep
Logging off on time is a start, but it’s not enough. Silence notifications, turn off email alerts after hours, and let colleagues know your availability upfront. Studies show that clear boundaries not only protect your personal time but also reduce burnout in the long run.

2. Prioritise Smarter, Not Harder
Feeling anxious often comes from juggling too much at once. A simple tool like the Eisenhower Matrix (sorting what’s urgent vs. what’s actually important) can help. Even just pausing to ask, “Does this need me right now, or can it wait?” gives you back a sense of control.

3. Take Micro-Breaks that Actually Work
Skipping breaks may feel productive, but it backfires. Just 2–3 minutes of stretching, walking, or deep breathing helps reset your stress response far better than powering through. Try apps like Mindline.sg for short, guided exercises that fit easily into your day.

4. Lean on Peer Support
Anxiety feels heavier when you carry it alone. Whether it’s a buddy system, quick check-ins with a trusted colleague, or joining a peer support circle, opening up helps you feel less isolated and often more supported than you expect.

5. Seek Professional Help Early
Don’t wait until stress spirals into burnout. In Singapore, both IMH and private providers offer accessible consultations, many of which are available virtually. Taking the step to speak with a professional isn’t a weakness, it’s one of the strongest ways to protect your well-being.

For Employers & HR

1. Clarify Roles and Priorities
Set clear expectations and break down big projects into manageable steps. This reduces uncertainty, one of the biggest triggers of workplace anxiety.

2. Integrate Recovery Moments into the Day
Encourage short breaks by introducing desk stretch classes, guided breathing sessions, or even “meeting-free” blocks of time. These small pauses restore focus and prevent burnout.

3. Make Mental Health Conversations Normal
Managers are often under pressure themselves, but even a small shift during one-to-ones, like asking, “What would make your week easier?” can go a long way in showing support. Normalising these check-ins helps create psychological safety and encourages open discussions about mental health in the workplace.

4. Protect Healthy Boundaries
Respect for after-hours boundaries starts at the top. When leaders resist late-night emails or weekend calls, employees feel empowered to do the same.

5. Offer Well-Being Support Systems
Provide resources such as employee assistance programs, mental wellness workshops, or on-site/virtual fitness classes. These not only reduce stress but also show a genuine commitment to employee well-being. Read on to see why this is important – explore our insights on the benefits of wellness programs in Singapore.

Visibility matters. If employees don’t know support exists, they won’t use it.

This is where structured wellness initiatives make a real difference. Beyond individual effort, companies can partner with experts to build programs that address stressors head-on and support long-term change.

Conclusion: Making Mental Wellness a Workplace Priority

Workplace anxiety may be common, but it doesn’t have to define how we work in Singapore. With the right steps, companies can turn stress-filled offices into places where people actually thrive. 

At FITFAMCO, we make it easier for companies to support employee well-being without adding more to HR’s plate. From stress-relief workshops and fitness classes to nutrition and mental health programs, we handle everything from planning to execution. With over 100 customizable wellness activities and hybrid options, we ensure your team gets the support they need, whether onsite or online.

Because at the end of the day, a healthier workplace isn’t just better for business — it’s better for people.

Need a structured way to get started? Explore our Wellness Plan Templates for HR for ready-to-use frameworks that help you launch comprehensive and impactful wellness initiatives.

Ready to support your employees’ well-being? Fill in the form below to enquire about our wellness programs and start building a healthier, more balanced workplace.