By Lucy Killick, Senior Contractor Care Consultant and Anxiety Ambassador at Outsource UK
Today is Blue Monday! Often referred to as "the most depressing day of the year." For many of us, the start of the new year brings mixed emotions. While it’s a time for fresh starts and new opportunities, it can also feel overwhelming. Post-Christmas blues, financial pressures, and the demands of work often amplify anxiety, especially in the workplace.
As the Anxiety Ambassador at Outsource UK, I know how challenging this time of year can be. However, with the right strategies and support, you can face these challenges with confidence and resilience.
1. Acknowledge and Normalise Your Feelings
Anxiety is a natural response to uncertainty and pressure, and the start of a new year is full of both. Whether you’re adapting to new projects, facing performance reviews, or working towards ambitious goals, it’s important to acknowledge your feelings. You’re not alone - many of your colleagues are likely feeling the same way.
Normalising these emotions can help ease the guilt or shame that often accompanies anxiety, allowing you to focus on managing it effectively.
2. Set Realistic and Achievable Goals
New Year’s resolutions can feel daunting, especially when they’re overly ambitious or vague. Break them into smaller, actionable steps. For instance, instead of resolving to “excel in everything,” aim for something like, “complete one professional development course by mid-year.”
Clear objectives not only help reduce feelings of being overwhelmed but also give you tangible milestones to celebrate along the way.
3. Open Up to Your Team
If you’re struggling, don’t be afraid to share your concerns with a trusted colleague, manager, or HR professional. While it might feel uncomfortable, open communication can lead to practical support, such as flexible deadlines, mental health resources, or adjustments to your workload.
Asking for help isn’t a sign of weakness - it’s a proactive step towards building a supportive work environment.
4. Make Self-Care a Priority
Anxiety often worsens when self-care is neglected. Incorporate well-being into your daily routine by:
- Practising Mindfulness: Spend a few minutes each day meditating, journaling, or practising deep breathing.
- Staying Active: Exercise regularly to release endorphins and manage stress.
- Setting Boundaries: Protect your personal time by limiting after-hours work and prioritising downtime.
5. Adopt a Growth Mindset
Fear of failure is a common driver of anxiety. Instead of seeing mistakes as setbacks, view them as opportunities to learn and grow. Every challenge you face can provide valuable lessons that contribute to your long-term success.
6. Use Workplace Resources
At Outsource UK, we recognise the importance of supporting mental health - not just on Blue Monday, but every day of the year. That’s why we’ve put in place a variety of resources to help our team thrive:
- Mental Health First Aiders: Trained colleagues who can offer immediate support when you need it.
- Mental Health and Wellbeing Ambassadors: As part of our Inclusion Team, these ambassadors actively promote awareness and provide support.
- Employee Assistance Programme (EAP): Confidential counselling and 24/7/365 support for you and your family.
- Employee Voice: Our anonymised survey where colleagues can share feedback, helping our People Team create initiatives that truly matter.
- Hub of Hope: The UK’s leading mental health support database, provided by the national charity Chasing the Stigma.
- Wellness Hub: Our resource hub aims to improve users' wellbeing and contains workout videos, meditation guides, talking therapies and much more.
- Occupational Health: We have a partnership with Everwell Occupational Health, a national occupational health provider that provides employees with assistance during times of physical or mental illness or injury.
- BHSF Health Cash Plan: Offering cashback on everyday medical expenses, as well as a variety of extras to support your health and wellbeing.
By using these resources, you can take control of your mental health and feel supported every step of the way.
7. Celebrate Small Wins
Take time to celebrate every small success, whether it’s completing a task, attending a workshop, or simply managing a challenging day. Recognising your achievements, no matter how small, can boost your confidence and create positive momentum.
8. Seek Professional Help When Needed
If workplace anxiety becomes overwhelming or persistent, seeking professional support is crucial. A licensed therapist or counsellor can provide tailored strategies to help you navigate challenges and build resilience.
Creating a Compassionate Workplace Culture
At Outsource UK, we’re committed to fostering an inclusive and empathetic work environment. By promoting open conversations about mental health, offering flexible working options, and providing resources to support well-being, we aim to help our team thrive both personally and professionally.
Facing Blue Monday with Strength and Resilience
The start of a new year doesn’t have to feel overwhelming. By implementing practical strategies, leveraging available resources, and embracing a growth mindset, you can manage workplace anxiety and set yourself up for a successful and fulfilling year ahead.
Remember: Your mental health is just as important as your professional success. Let’s make 2025 a year of growth, well-being, and achievement - together!
