By Dr Ishan Shivanand, a mental health researcher and the Founder of Yoga of Immortals
Workplace anxiety is a silent reality, especially for women who often shoulder expectations from multiple fronts—career, home, and society. While conversations about mental health have gained momentum, anxiety in professional spaces remains under-addressed. Unlike physical exhaustion, anxiety is not always tangibly visible.
It does not announce itself but lingers quietly, affecting focus, confidence, and energy. Unregulated stress also appears in different forms—before a meeting, the relentless drive for late-night work, and the need to prove one’s worth repeatedly. For women, this is often compounded by societal roles that demand a seamless balance of work and life, leaving little room to acknowledge their struggles.
Anxiety gets dismissed as hustle or goes unnoticed altogether, creating a cycle where it is endured over being addressed.
Why workplace anxiety is hard to see
The professional world thrives on output, deadlines, and competition. Many women carry the additional weight of biases and subtle expectations: being dependable, composed, and resilient.
Studies highlight that women are twice as likely as men to experience anxiety disorders. Hormonal factors, workplace inequities, and societal conditioning further contribute to the higher prevalence. In environments where vulnerability is seen as a weakness, women internalize their struggles.
Workplace anxiety does not manifest uniformly. It can look like a high-performing employee battling persistent self-doubt. Or someone quietly struggling with sleepless nights, physical fatigue, or irritability. Since it does not fit into traditional markers of illness, anxiety is frequently overlooked—even by the person experiencing it.
Cultural conditioning and silent endurance
The expectation of endurance is deeply ingrained. Women, in particular, are taught from a young age to persevere without complaint—to sacrifice and keep going. While their resilience is admirable, it may discourage open conversations about emotional well-being. Admitting to anxiety can feel like a failure, especially in competitive workplaces where competence is equated with composure.
This reluctance to speak up is not without reason. Women who voice their struggles risk being labeled as overly emotional, less capable, or unable to handle the demands of leadership roles. This stigma perpetuates a culture of silence where anxiety festers and impacts productivity, creativity, and overall health.
The role of yogic and meditative practices
The solutions to managing workplace anxiety do not lie in avoidance or quick fixes. Instead, they are found in practices that restore balance between mind, body, and spirit. Rooted in ancient Indian Knowledge Systems, meditative and yogic practices like the Yoga of Immortals program provide accessible, powerful tools to build inner resilience against stress.
Breath Regulation (Pranayama)
Pranayama, the yogic art of controlled breathing, is a simple yet transformative practice for calming the nervous system. Techniques like deep belly breathing or alternate nostril breathing (Nadi Shodhana) can immediately relieve overwhelming situations. By regulating the breath, the body reduces stress hormones and restores a sense of clarity.
Reflection through meditation
Taking a few minutes each day for meditative observation can profoundly shift one’s relationship with anxiety. These moments allow individuals to pause, observe anxious thoughts, and let them pass without attachment. Over time, this practice builds mental clarity and emotional strength.
Releasing tension through movement
Gentle movements and guided yogic kriyas help release physical tension stored in the body. Anxiety often also manifests as fatigue—all of which can be alleviated through mindful movement.
These techniques do not demand significant time or effort. They can seamlessly integrate into a busy day—a breathing exercise before a presentation, a reflective pause after completing a task, or a brief yoga stretch during a break. Consistency, rather than duration, is what brings transformation.
Creating supportive work environments
While individuals can adopt these practices to manage anxiety, organizations play a crucial role in addressing workplace stress at a systemic level. A supportive workplace is not just a compassionate ideal; it is an essential investment in employee well-being and productivity.
Foster safe spaces
Organizations must create an environment where conversations about mental health are normalized, not stigmatized. Workshops, counseling programs, and initiatives focused on emotional well-being can provide employees with tools to address anxiety constructively.
