Home / Non-Accredited / Health, Safety & Wellness / Managing Workplace Anxiety Course (1 day)
Quick Look Course Summary:Managing Workplace Anxiety Course (1 day)
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Length: 1 day(s)
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Price (at your venue): 1 Person R 5,654 EX VAT 3 Person R 3,982 EX VAT 10 Person R 2,954 EX VAT
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Certification Type:Non-Accredited
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Locations & Venues: Off-site or in-house. We train in all major city centres throughout South Africa.
Managing Workplace Anxiety – self-paced online, 6 months’ access: R750 per learner (ex VAT); teams of 10 or more pay less.
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Managing Workplace Anxiety Course (1 day)
Delegates learn to tell everyday nervousness from anxiety that needs attention, manage their own triggers and support colleagues who are struggling.
Some nervousness before a presentation or a difficult conversation is normal, and it can even sharpen performance. When anxiety becomes constant, though, it shows up at work as missed deadlines, avoided meetings, sick days and capable people who stop putting their hand up. This workplace anxiety course gives employees and managers a practical understanding of anxiety and a set of coping strategies they can use during the working day.
Delegates learn how ordinary nervousness differs from anxiety, the common forms anxiety takes – generalised anxiety, social anxiety, panic attacks, phobias and obsessive-compulsive patterns – and the physical signs such as a racing heart, headaches, trembling and an upset stomach. They identify their own triggers, from uncertainty and conflict to perfectionism and public speaking, and practise breathing, grounding, journalling and goal-setting techniques that interrupt the anxiety cycle. The breathing and grounding exercises draw on mindfulness and can be used at a desk or before a meeting.
Managers and team leaders learn to recognise anxiety in others, start a supportive conversation and know when to refer someone further. The course is a practical workshop, not therapy or diagnosis, and nobody is asked to share personal history. It closes with clear guidance on when to seek professional help, including your employee assistance programme, a GP or psychologist, and support organisations such as SADAG.
Why this course
For your organisation
- Fewer anxiety-related absences and avoided tasks
- Managers who notice when someone is struggling and respond well
- A team culture where people can talk about pressure without stigma
- Clear routes to professional support, including your EAP
For your delegates
- Know the difference between normal nervousness and anxiety that needs attention
- Recognise your own triggers and early physical signs
- Simple techniques to use at your desk or before a meeting
- A personal action plan and clear guidance on when to seek help
What delegates will be able to do
- Distinguish everyday nervousness from anxiety by cause, duration, intensity and impact on daily life
- Describe the common types of anxiety and how they can show up at work
- Recognise the physical symptoms of anxiety and of a panic attack
- Identify personal triggers such as uncertainty, conflict, perfectionism or speaking in public
- Use slow breathing, grounding and the 3-3-3 technique to settle an anxious moment
- Build daily habits – sleep, food, exercise and support – that reduce anxiety over time
- Notice signs of anxiety in colleagues and offer appropriate support
- Decide when to seek professional help and where to find it
Who should attend
Employees at any level who feel pressure or nervousness at work, team leaders and managers who want to support anxious staff, and HR, wellness and EAP coordinators building a mental-health-aware workplace. It suits mixed groups and does not require anyone to talk about their own experiences.
Course outline
Day 1 – Understanding and managing anxiety at work
What anxiety is
- Pre-course self-check
- Normal nervousness versus anxiety: cause, how long it lasts, how strong it is and how much it interferes
- Anxiety as a spectrum
- Common forms: generalised anxiety, social anxiety, panic disorder, phobias and obsessive-compulsive patterns
- The useful side of anxiety: alertness, care, motivation and empathy
Signs and triggers
- Physical symptoms: racing heart, headache, trembling and digestive upset
- What a panic attack is and what helps in the moment
- Workplace triggers: uncertainty, conflict, feedback, deadlines, presentations and perfectionism
- Why bottling up feelings makes anxiety worse
- Mapping your own triggers
Coping strategies to use at work
- Slow breathing and grounding techniques
- The 3-3-3 rule for an anxious moment
- Journalling and challenging anxious thoughts
- A quiet place to reset during the day
- Breaking big goals into small, achievable steps
Building resilience over time
- How sleep, food and exercise affect anxiety
- Talking to people you trust
- Facing situations gradually instead of avoiding them
- Accepting mistakes and moving on
- Breaking the avoidance cycle
Supporting colleagues
- Signs a colleague may be anxious: avoidance, difficulty with feedback, poor focus
- Starting a supportive conversation
- What managers can adjust: clear expectations, workload and feedback style
- Treating health information about staff as confidential
When to seek help
- Warning signs that need professional support
- Your EAP, a GP, a psychologist and support lines such as SADAG
- Personal action plan
- Evaluation and close
How it is delivered
One day, 08:30-16:00. In person at your offices anywhere in South Africa, at a BOTI venue, or live online. One delegate or a group of up to 20. Workbook, self-check, coping-strategy cards and a personal action plan included. We deliver it at your offices in Johannesburg, Pretoria, Durban, Cape Town and anywhere else in South Africa, at a BOTI venue in Johannesburg, or live online for teams in different places.
What our clients say
“BOTI demonstrated professionalism, sound subject knowledge, and effective facilitation throughout the training. The programme was well organised, relevant and beneficial to our delegates.”
“They were very professional, and they never failed us at any point during the process. They have met our expectations with both trainings.”
“We have been very impressed with their service and rollout of the training.”
Frequently asked questions
Can you run this course at our offices?
Yes. Most groups are trained at the client's premises anywhere in South Africa; we can also host it at a BOTI venue or deliver it live online.
Is this a therapy session?
No. It is a practical workshop. Nobody is diagnosed or asked to share personal history, and the facilitator points anyone who needs more support to professional help.
Is it suitable for managers?
Yes. Part of the day covers recognising anxiety in team members and starting a supportive conversation. For groups of managers, that section can be extended.
Is it accredited?
No – it is a non-accredited short course and delegates receive a BOTI certificate of attendance.
Can it be part of a wellness series?
Yes. It pairs well with the Work-Life Balance Course and the Anger Management Course if you are planning a wellness month or a series of sessions.
Can you run this course in Johannesburg, Cape Town or Durban?
Yes. We train on site at your offices in Johannesburg, Pretoria, Durban, Cape Town and across South Africa, at a BOTI venue in Johannesburg, or live online so a team spread over several offices can attend together.
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Monday to Friday, 08:00–17:00. After hours, we reply on the next working day – or call 011 882 8853.