For many employees, anxiety shows up quietly and manifests differently, from difficulty concentrating in meetings, to restless sleep that spills into the workday, to a constant sense of being “on edge.” These struggles often go unseen, yet they affect how people feel, function, and perform at work.

Nearly one-third of the U.S. workforce lives with anxiety – a pervasive mental health challenge linked to lower vitality, poorer health outcomes, higher health care costs, and reduced productivity at work.

New insights from The Cigna Group indicate that small, self-directed actions can make a big difference for employees struggling with anxiety. According to the analysis, workers with anxiety who use mental health apps, regularly engage in hobbies, or volunteer in their communities report notably stronger vitality, healthier habits, and higher motivation at work than those who do not.

“When you are suffering from anxiety life can seem to be overwhelming, so one of the most encouraging insights from this research is how much progress can come from small steps,” said Jason Youngblood, director of behavioral clinical account management at Cigna Healthcare. “When people with anxiety take simple actions to support their mental health, the benefits ripple across their lives and their work.”

Mental health apps: A modern tool with measurable benefits 

The findings show that workers with anxiety who have used a mental health app in the past three months experience significantly stronger well-being compared to those who have not.  

Popular mental health apps like Headspace provide a range of wellness experiences like self-guided meditations and breathwork training for stress reduction, sleepcasts for more restful sleep, and focus music for boosting productivity.

Additionally, about three-quarters (72%) of employees with anxiety who’ve used a mental health app in the past three months say it’s helped make managing their mental health easier, and 73% feel it had a positive impact on their overall mental health.

Those benefits extend into the workplace. Employees with anxiety who have recently used mental health apps report greater enthusiasm for their job, a brighter outlook on their professional futures, and a stronger sense of capability in their roles. They are also more likely to be highly motivated and engaged in their work, reinforcing the connection between well-being support and workplace engagement.

Despite these benefits, adoption of mental health apps remains relatively low. Only 19% of workers with anxiety say they have used a mental well-being app in the last quarter. At the same time, about 40% say they would try one if it were recommended by a health care provider. This gap points to an opportunity for employers and clinicians to raise awareness of vetted digital tools and encourage their use as part of routine care. 

“Digital mental health tools can be a powerful complement to traditional care,” Youngblood said. “For many people with anxiety, apps offer accessible, on demand support that helps them feel more in control of their health and more optimistic about their work and their future.”

Hobbies: Consistent activities that help reduce stress 

Everyday hobbies, often viewed as discretionary or optional, may actually serve as an important protective factor for workers managing anxiety. The research suggests that consistent engagement in leisure activities helps interrupt stress cycles, strengthen overall vitality, and support healthier physical and mental habits.

Workers with anxiety who engage in hobbies at least once a week have a much higher average vitality score than those who do so less often (65.8 vs. 57.7). They are also more likely to report stronger physical and mental health as well as maintain healthier habits. For example, a higher proportion get at least five hours of exercise per week (28% vs. 15%) and wake up feeling rested most days (33% vs. 16%). 

These benefits don’t require hours-long commitments. Even short, consistent activities – like tending a small garden, practicing guitar for 15 minutes, or taking a weekly art or fitness class – can help interrupt stress cycles and restore mental energy. In particular, the research suggests that more active or creative hobbies are associated with stronger health and vitality metrics than more passive ones, such as reading or playing video games. 

Regardless of the activity, regular hobbyists demonstrate stronger resilience and experience lower stress across various aspects of life, including work, family relationships, and finances. They are also less likely to report feeling depleted in their lives or at work. 

All of these findings suggest that making time for enjoyable activities outside of work can help replenish mental energy, reduce stress, and boost overall well-being for workers living with anxiety. 

Volunteering: Giving back for resiliency and purpose

Volunteering is particularly powerful for people with anxiety because it shifts focus outward, fosters social connection, and reinforces a sense of purpose – factors known to protect against loneliness and emotional exhaustion.

The latest findings show that employees with anxiety who spend time volunteering have significantly stronger vitality both at and outside of work than those who do not volunteer.

These workers are more likely to describe their physical health as very good or excellent (41% vs. 30%), and are more likely to practice healthy behaviors, such as getting regular exercise and restful sleep. They also report stronger mental health outcomes. Thirty-two percent say their mental health is very good or excellent (compared to 22% of non-volunteering workers with anxiety) and are less likely to report frequent symptoms of anxiety as well as depression. Workers with anxiety who volunteer also demonstrate greater psychological resilience – nearly half (48%) say they adapt well to change, compared to roughly one-third (34%) of non-volunteering workers with anxiety.

Giving back also bolsters social well-being. Employees with anxiety who volunteer feel a stronger sense of belonging in their community compared to those who don’t volunteer. These volunteering workers are also less likely to feel lonely, a factor closely linked to vitality in previous research.

Volunteering not only fosters personal fulfillment but also helps employees feel more engaged at work, benefiting both individuals and their employers. Workers with anxiety who volunteer report more enthusiasm for their job, feel more optimistic about their careers, and demonstrate stronger motivation, with significantly more who say they are willing to go above and beyond to help their organization succeed.

Why these findings matter 

These findings underscore a crucial message: Even amid a widespread mental health challenge like anxiety, employers can enable meaningful improvements in workforce well-being by promoting practical, everyday actions. Here are several accessible ways organizations can support workers with anxiety:

• Encourage the use of digital well-being apps: Highlight vetted tools during annual enrollment, include them in onboarding materials, and promote utilization throughout the year.

• Support hobby groups or creative outlets: Facilitate opportunities for employees to participate in hobby clubs or creative activities that give them a chance to recharge and build resilience.

• Provide company-sponsored volunteer opportunities or paid time off for volunteering: Offer programs that encourage employees to volunteer at work or on their own, helping them connect with their communities and bolster their sense of purpose.

• Clearly communicate available mental health benefits and accommodations: Regularly share information about mental health resources and workplace accommodations so employees feel empowered to seek support when needed.

Small actions can deliver big payoffs for workers living with anxiety, boosting their vitality and strengthening their contributions at work. Prioritizing these wellness activities and cultivating an understanding, flexible workplace not only builds morale – it’s a practical way to foster a healthier, more resilient, and more productive workforce.

“Employers do not need to solve everything at once,” says Youngblood. “Supporting small, everyday actions can go a long way in helping employees manage anxiety and sustain energy, engagement, and well-being over time.”

Related content: Watch the latest episode of the Health Unscripted podcast, featuring Dr. Jenna Glover, chief clinical officer at Headspace, to learn how anxiety shows up at work and what strategies can help manage it.