The federal workforce is facing a time of extreme uncertainty. From budget constraints and shifting policies to an increasing workload, many employees are experiencing heightened stress and anxiety. Federal workers go home every day unsure if they will have a job the next day, week, or month. While these challenges can feel overwhelming, there are safe and effective ways to manage stress without putting your job at risk.
Five Major Stressors in the Federal Workforce
Here are five major stressors our federal workforce faces right now.
1. Job Security and Uncertainty
With hiring freezes, budget cuts, and leadership changes, many employees feel anxious about the future of their careers. The news is coming in daily about federal workers who receive notices not to return to work the day before their final date.
2. Workload and Burnout
Increased responsibilities with limited resources can lead to exhaustion and decreased job satisfaction. Those who do not know if they are going to be retired, fired, or RIF’ed are stuck with all of the work, but what is the point of burning yourself out if you don’t know if you get to keep your job?
3. Bureaucracy and Red Tape
Slow-moving processes and policy shifts can create frustration and stress. It becomes even worse when those who are supposed to help you deal with these shifts are the ones implementing them or when those workers have also been fired.
4. Work-Life Balance
Struggles with long hours, limited telework options, and unclear expectations can affect employees’ well-being. The wave of consequences from the many Executive Orders continues to rock the federal workforce, leading some to quit amid the stress, others to submit for retirement, or some just simply resign.
5. Toxic Work Environments
Office politics, difficult leadership, and fear of speaking up can contribute to mental strain. The person/persons who are making these decisions remain out of reach, which makes it hard to hold someone responsible. Is it your direct supervisor or his colleague, or does it come from the company? This creates a toxic and unsafe work environment that leads to mistrust and rifts in the status quo.
“Recognize that this is a stressful situation,” said Dr. Yalda Safai, in an interview with a CBS correspondent. “It’s okay if you need to take time for yourself, and it’s okay to fall apart if you need to because there’s always help out there.”
Safal also added that many of us have faced tough situations before, such as layoffs or quitting. It is important to recognize that with time, we were able to make it through. That experience can help you handle those intrusive and negative thoughts. It is also important to remember that as federal employees, it is not just the worker that is under stress, but their family is feeling that stress as well.
Safe Ways to Manage Stress
Despite feeling like there is no reprieve while waiting in limbo, you can be certain that there are ways to handle the stress and anxiety. There are plenty of ways to combat these uncomfortable and unappealing feelings to feel even the slightest bit of normalcy.
1. Utilize Employee Assistance Programs.
Many federal agencies offer EAPs that provide confidential counseling, mental health support, and stress management resources at no cost to employees. EAPs provide confidential counseling, crisis intervention, work-life balance resources, financial and legal consultation, and even wellness coaching. Employees can access these services via a 24/7 helpline, in-person sessions, or virtual appointments.
2. Set Boundaries and Take Breaks.
It’s important to establish work-life boundaries. Use lunch breaks to step away from your desk, take a walk, or practice deep breathing exercises. Small breaks throughout the day can improve focus and reduce stress. This tip is useful in either the work or the home setting. If you have been recently left without employment, while you search for the next job, maintain this rule to create a differentiation from when you ‘work’ to find a new job and when you are home with and for the family.
3. Engage in Physical Activity
Exercise is a proven way to manage stress. Whether it’s stretching at your desk, walking during breaks, or joining a fitness class after work, physical movement can help regulate anxiety levels. Even turning small chores into opportunities to access physical activities is preferred over sitting stagnant or even going back to work to feel accomplished.
4. Connect with Supportive Colleagues
Building a network of trusted coworkers can provide emotional support and shared coping strategies. Even informal discussions about stress can help you feel less isolated. Reach out to your peer group, your colleagues who may have also been removed from their career, or even to previous mentors to talk you through a situation they might have already experienced.
5. Practice Mindfulness and Stress-Reduction Techniques.
Techniques like meditation, deep breathing, or journaling can help manage workplace stress. Many federal agencies offer wellness programs that include mindfulness training. There are plenty of wellness programs designed to support Veterans, Service Members, and their families, as well as federal employees. Look out for peers, look out for colleagues, and look out for opportunities for each and every one of those who were also displaced to come together to support one another.
Remember, taking care of your mental health is not a weakness—it’s a necessity.
