How to Handle Anxiety at Work

That knot in your stomach before a Monday meeting. The racing thoughts at 2 a.m. about tomorrow’s presentation. The dread that settles in when your manager sends a vague “Can we talk?” message.

If any of this sounds familiar, you’re not alone. Anxiety at work has become one of the most common mental health challenges facing employees today—and it’s not going away on its own.

This guide breaks down what work anxiety actually looks like, why it happens, and what you can do about it starting today. Whether you’re dealing with occasional stress spikes or persistent fear that follows you home every night, you’ll find concrete strategies to manage symptoms, communicate with your team, and know when it’s time to seek professional help.

What is anxiety at work?

Anxiety at work is ongoing worry, tension, or fear specifically connected to your job tasks, co workers, or workplace culture. It goes beyond the normal nervousness you might feel before a big presentation or important client call. Instead, it shows up consistently—sometimes daily—and makes it harder to focus, perform, and feel like yourself at your job.

This type of work related anxiety can affect anyone. It doesn’t matter if you’re an intern at a tech startup, a nurse manager on rotating shifts, a warehouse supervisor, or a senior executive. It shows up in remote work, hybrid setups, traditional offices, hospitals, retail floors, and construction sites. Your job title and industry don’t make you immune.

Here’s the important distinction: normal, short-term stress is a natural response to challenging situations. Feeling nervous before a product launch presentation or a tight deadline on a quarterly report is expected. That kind of stress typically fades once the event passes.

Persistent anxiety is different. It shows up most workdays for several weeks or longer. It doesn’t disappear when you complete the task. It may even intensify over time. According to recent research, nearly 30% of American workers currently experience anxiety.

What’s concerning is how normalized this has become. Four in ten workers now agree that persistent stress and anxiety are simply a normal part of life. But just because something is common doesn’t mean it’s healthy—or that you have to accept it.

Common scenarios that often trigger anxiety at work:

• Performance reviews and feedback sessions
• Client calls or customer-facing interactions
• Daily stand-ups or team meetings where you’re expected to speak
• Major projects with high visibility
• Public speaking or presenting to groups
• Sending emails to senior leadership
• Navigating office parties, staff lunches, or social events
• Starting a new job or taking on new responsibilities
• Waiting for responses on important requests
• Uncertainty around job security during restructures

Recognizing symptoms of workplace anxiety

Catching anxiety symptoms early—whether you’re in your 20s just starting out or in mid-career—helps you take action before burnout sets in. The longer workplace stress goes unaddressed, the harder it becomes to manage. Knowing what to look for gives you a head start.

Physical symptoms

Your body often signals anxiety before your mind fully recognizes it. Watch for:

• Racing heart during meetings or before one-on-ones with your manager
• Headaches that develop by mid-afternoon, especially during high-pressure weeks
• Tight shoulders, neck pain, or jaw clenching at your desk
• Upset stomach, nausea, or digestive issues before presentations or difficult conversations
• Sweating during video calls or in-person meetings
• Fatigue that doesn’t improve with rest
• Trouble sleeping most nights, especially Sundays

Research shows that 77% of employees report work stress harms their physical health, confirming the real connection between what happens at your job and how your body responds.

Emotional symptoms

Anxiety doesn’t just affect your body. It shapes how you feel throughout the day:

• Dread on Sunday nights that builds as the week approaches
• Irritability when dealing with emails, messages, or requests
• Fear of making mistakes in reports, code, client work, or daily tasks
• Constant self-criticism after calls, meetings, or completed projects
• Feeling on edge or unable to relax, even during breaks
• Self doubt about your abilities or whether you belong in your role
• Persistent sense of overwhelm that doesn’t match your actual workload

Cognitive symptoms

When anxiety takes over, your thinking patterns shift:

• Difficulty concentrating on any task requiring focus
• Trouble concentrating during meetings, losing track of conversations
• Replaying conversations with your manager or colleagues over and over
• Catastrophizing about being fired over small errors or minor feedback
• Anxious thoughts that interrupt your work throughout the day
• Difficulty making decisions, even simple ones
• Blanking out during presentations or when asked questions

Behavioral symptoms

Anxiety often changes how you act at work:

• Procrastinating on important tasks, even when deadlines approach
• Overworking late into the night to compensate for perceived inadequacy
• Avoiding Slack messages, emails, or conversations with certain people
• Increased sick days or unplanned “mental health” days
• Withdrawing from team activities, meetings, or workplace events
• Checking and rechecking work excessively before submitting
• Arriving early or staying late to avoid peak social times

Red flags that suggest more than temporary stress

If you notice several of the above symptoms lasting 2–4 weeks or longer, it may be more than passing workplace stress. Pay attention if you experience:

• Panic attacks at work or anxiety spikes that feel uncontrollable
• Symptoms that don’t ease on weekends or during time off
• Significant impact on your personal life, relationships, or daily life outside work
• Thoughts that you can’t continue or that things will never improve

These signs suggest it’s time to seek professional support rather than trying to push through alone.

Why you might feel anxious at work

Work anxiety rarely comes from one single cause. Usually, it results from several overlapping factors—some related to your specific role, some to the people around you, and some to broader organizational issues or personal circumstances.

Understanding the root cause (or causes) of your anxiety helps you figure out what’s within your control to change and what might require external support.

Role-related stressors

Your actual job responsibilities can fuel anxiety when:

• Unrealistic deadlines pile up, especially during end-of-quarter reporting or major projects
• Workloads become excessive without additional support or resources
• Job expectations are unclear, particularly in a new job or after a role change
• You’re asked to take on tasks outside your expertise without training
• A tight deadline leaves no room for error or revision
• Success metrics feel vague or constantly shifting

Interpersonal factors

Relationships at work significantly impact anxiety levels:

• Ongoing conflict with colleagues that doesn’t get resolved
• A critical supervisor who focuses on mistakes rather than growth
• Feeling excluded from team decisions or important communications
• Bullying, passive-aggressive behavior, or hostility in meetings or group chats
• Lack of trust between team members
• Feeling like you don’t fit in or belong on your team

Research indicates that among employees reporting poor mental health, more than half blame poor managers as a major contributor.

Organizational issues

The broader work environment matters more than many realize:

• Toxic work environment where negativity, blame, or fear dominate
• Chronic understaffing that forces everyone to do more with less
• A 24/7 email culture that makes true disconnection impossible
• Lack of meaningful feedback or recognition for good work
• Job security concerns during restructures, layoffs, or industry downturns
• Poor leadership or constantly changing organizational priorities

Personal and health-related contributors

Factors outside work can intensify anxiety on the job:

• Personal history of anxiety or depression
• Neurodivergence (ADHD, autism) that may not be accommodated
• Financial stress affecting your focus and worry levels
• Caregiving responsibilities creating competing demands on your time and energy
• Physical health issues that affect energy or cognitive function
• Major life transitions (divorce, loss, moving) happening alongside work demands

Work-induced anxiety vs. anxiety disorder

There’s an important distinction between anxiety that’s primarily triggered by work and a generalized anxiety disorder or other anxiety disorders.

Work-induced anxiety typically:

• Eases on weekends, vacations, or when away from job triggers
• Improves when specific stressors change (new manager, different role, less workload)
• Stays connected to identifiable work situations

An anxiety disorder often:

• Persists even during holidays and time off
• Shows up across multiple life areas, not just work
• Exists independently of specific external stressors

If your anxiety follows you everywhere, regardless of what’s happening at work, it may signal a broader condition worth discussing with a health care professional.

Immediate strategies to manage anxiety during the workday

This section gives you fast, practical tools you can use today—at your desk, in a meeting room, on a job site, or working from home. You don’t need to overhaul your entire life to start feeling better. Start with one or two approaches and see what works.

Movement breaks

Physical activity is one of the fastest ways to interrupt the anxiety cycle and reduce physical symptoms:

• Take a 5–10 minute walk outside during lunch, even just around the block
• Use stairs instead of elevators when moving between floors
• Stretch near your workstation every 90 minutes (neck rolls, shoulder shrugs, wrist stretches)
• Do a brief walk between meetings instead of jumping straight to the next call
• Stand during phone calls when possible

Regular physical activity doesn’t require a gym—small movements throughout the day add up.

Grounding and breathing exercises

When you feel anxious before a meeting or notice anxiety spikes building:

• Box breathing before client calls: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 3–4 times.
• 5-4-3-2-1 sensory exercise at your desk: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This pulls you out of anxious thoughts and into the present.
• Brief mindfulness during calendar transitions: Take 30 seconds between meetings to close your eyes, take three deep breaths, and reset before the next task.

Planning and task breakdown

Overwhelm often drives anxiety. Counter it with structure:

• Write a short, prioritized to do list every morning with no more than 3–5 main items
• Split a large project into small action steps with individual checkboxes
• Focus on completing one task at a time rather than keeping 15 tabs open
• Use set mini deadlines for yourself within larger projects to create momentum

Micro-goals that work

Vague goals like “finish presentation this week” create anxiety. Specific micro-goals reduce it:

• “Send draft email by 10:30 a.m.”
• “Outline slide deck by 3 p.m.”
• “Review first section of report before lunch”
• “Respond to three client emails before the stand-up”

These smaller wins build confidence and keep anxious thoughts from spiraling about “everything” you need to do.

Creating a calmer work environment

Your physical and digital surroundings affect your nervous system:

• Reduce digital clutter by closing unnecessary tabs and apps
• Use noise-cancelling headphones in open-plan offices or busy environments
• Limit caffeine after 2 p.m. to avoid amplifying physical symptoms
• Customize notification settings so you’re not constantly interrupted
• Position your desk near natural light when possible
• Keep your immediate workspace organized enough to reduce visual chaos

Try this today: Before your next meeting, do two minutes of box breathing. Notice how it affects your experience in the meeting.

Setting boundaries around time and communication

Blurred lines between work and home fuel ongoing anxiety. When you’re technically “available” 24/7 through email and messaging apps, your nervous system never fully relaxes. Boundaries help.

Practical boundary strategies:

• Turn off work notifications after set hours (e.g., 6 p.m. or 7 p.m.)
• Stop checking email in bed or first thing in the morning before you’re fully awake
• Schedule “focus time” blocks on your shared calendar where you’re unavailable for meetings
• Add your working hours to your email signature or calendar profile
• Let teammates know your typical response times for non-urgent messages

Small behavior changes that help:

• Pause 10–15 minutes before responding to late-night emails—most can wait until morning
• Batch message responses twice daily instead of replying instantly to every Slack ping
• Log off your work computer at a consistent time, even if work remains

Examples across different roles:

Role	Boundary Adjustment
Remote software engineer	Closes laptop at 6 p.m. and physically moves to a different room; sets Slack to “away” outside core hours
Nurse manager on shifts	Turns off work email notifications on days off; delegates urgent-only escalations to on-shift lead
Retail supervisor	Doesn’t check scheduling app after leaving the store; sets expectation that shift changes require 24-hour notice

Working within your limits (without hurting your career)

Working sustainably keeps your work performance consistent and protects your mental health. Burnout doesn’t make you more productive—it makes you less reliable over time.

Focus strategies:

• Work on one task at a time instead of multitasking across email, chat, and documents
• Close unnecessary applications during deep work
• Set realistic deadlines for yourself that include buffer time for reviews and unexpected requests

Using breaks strategically:

• 5 minutes away from screens every hour (set a timer if needed)
• Actual lunch away from your desk, even if just 20 minutes
• Short pauses after intense meetings to decompress before the next one

Saying “no” constructively:

You can protect your workload while staying professional. Some phrases that work:

• “I can start this after I complete the monthly report this afternoon.”
• “I’m at capacity this week. Can we look at next week for this?”
• “I want to give this the attention it deserves. Let me check my bandwidth and get back to you by end of day.”
• “For me to take this on, I’d need to deprioritize X. Does that work?”

These approaches frame limits as quality control, not refusal.

Talking to your manager and coworkers about anxiety

Many managers—especially since COVID—are more aware of mental health concerns than previous generations of leadership. That said, research shows approximately 45% of employees feel uncomfortable discussing mental health issues with managers due to fear of negative reactions or judgment.

The goal of talking to your manager isn’t to justify your worth or defend a medical diagnosis. It’s to communicate needs and find solutions that help you do your job well.

Benefits of early, solution-focused conversations

Addressing anxiety before it becomes a performance crisis gives you more options:

• You can propose solutions rather than react to problems
• Your manager has context if you need flexibility later
• You build trust by being proactive rather than waiting for things to unravel

How to prepare

Before the conversation:

• Write down specific challenges (e.g., “anxiety during last-minute requests” or “trouble focusing in open-plan office”)
• Identify possible solutions you can propose
• Choose a private setting—a scheduled 1:1 works better than an impromptu chat

Examples of reasonable adjustments:

• Clearer priorities and realistic deadlines for assignments
• Fewer last-minute meetings or same-day requests
• Camera-optional video calls for internal meetings
• Quieter seating or work-from-home days for focused work
• More structured feedback instead of vague assessments
• Flexibility around particularly anxiety-inducing tasks (like public speaking) when possible

Conversation starters

Keep the focus on impact and solutions:

• “Lately I’ve been feeling overwhelmed by X. Can we look at how to prioritize Y and Z?”
• “I work best when I have advance notice for major projects. Would it be possible to get assignments earlier in the week?”
• “I’ve noticed I’m more productive when I have a few uninterrupted hours. Could I block focus time on my calendar?”
• “I’m dealing with some anxiety symptoms that are affecting my concentration. I wanted to talk about a few adjustments that might help.”

Who to approach

Sharing is optional and should match your comfort level, your role, and your workplace culture:

• Some people prefer approaching HR first, especially for formal accommodations
• A trusted colleague can offer support without the power dynamics of a manager relationship
• Employee assistance programs (if available) provide confidential guidance

The key is that you don’t have to tell everyone everything. Share what’s necessary to get the support you need.

Deciding how much to share

You control the level of detail you provide. There’s a spectrum:

Low-detail disclosure (focusing on work impact):

• “I’m dealing with some health issues that affect my focus.”
• “I have anxiety symptoms that make certain situations challenging.”

More detailed disclosure (when requesting formal accommodations):

• “I have a generalized anxiety disorder, and I’m working with a mental health professional on treatment. I’d like to discuss accommodations that could help.”

For formal accommodations, you may need documentation from a health professional, but even then, you don’t need to share your full medical history.

Written follow-ups help: After a conversation, send a brief email summarizing what you discussed and any agreed changes. This reduces anxiety about miscommunication and gives you a reference if needed later.

When anxiety at work may signal an anxiety disorder

Work-induced anxiety can exist on its own, triggered primarily by job stress and easing when work conditions improve. But sometimes, what shows up at work is actually part of a broader anxiety disorder—like generalized anxiety disorder, panic disorders, or social anxiety disorder.

Signs that may point to a broader condition

Consider seeking a professional evaluation if you notice:

• Anxiety that persists on weekends, vacations, and holidays—not just during work
• Panic attacks that happen in non-work settings
• Avoidance of daily activities outside your job (social events, errands, leaving home)
• Anxiety symptoms that started before your current job and follow you to new roles
• Physical symptoms (racing heart, sweating, nausea) that appear without clear triggers
• Significant interference with your personal life, relationships, and daily life routines

How anxiety disorders affect life beyond work

When anxiety crosses into disorder territory, it often impacts:

• Sleep patterns for weeks or months at a time
• Relationships with family and friends
• Your ability to enjoy activities you used to love
• Basic daily functioning like commuting, grocery shopping, or attending events

Getting clarity

An official diagnosis comes from a qualified health professional—psychiatrist, psychologist, or licensed therapist—not from an online checklist or self-assessment.

To prepare for an appointment:

• Track your symptoms over 2–4 weeks
• Rate daily anxiety on a 0–10 scale
• Note when symptoms occur, how long they last, and what seems to trigger them
• Write down how symptoms affect your work tasks, relationships, and well being

This information helps providers understand your experience more accurately.

Emergency signs

Seek immediate help from crisis services if you experience:

• Thoughts of self-harm or suicide
• Complete inability to function (can’t get out of bed, can’t care for yourself)
• Severe panic attacks that feel like medical emergencies

In these situations, contact a crisis hotline, go to an emergency room, or call emergency services. These responses aren’t overreactions—they’re appropriate.

Legal protections and accommodations at work (high-level overview)

In many countries, diagnosed anxiety disorders can qualify as a physical or mental disability, which may entitle you to reasonable accommodations under laws like the Americans with Disabilities Act in the U.S. or similar legislation elsewhere.

Important notes:

• Specific protections depend on local laws and individual company policies
• What counts as a “reasonable accommodation” varies by role and organization
• You typically need a medical diagnosis and sometimes documentation from a health care professional

Common accommodations for anxiety include:

Accommodation Type	Examples
Schedule flexibility	Flexible start times, adjusted hours during treatment periods
Workload modifications	Temporary reduction during acute phases, redistributed tasks
Work location	Remote or hybrid options, quieter workspace
Communication	Written instructions for complex tasks, advance notice for meetings
Environment	Noise-reducing workspace, reduced exposure to anxiety triggers

Getting guidance:

• Consult your HR department about formal accommodation processes
• Ask about employee assistance program resources
• Contact independent disability advocacy organizations in your region for tailored advice

This overview is informational, not formal legal advice. Your specific situation requires consultation with appropriate professionals who understand your local laws.

Getting professional support for anxiety at work

Anxiety disorders are highly treatable. Many people see significant improvement with the right combination of therapy, lifestyle changes, and—when appropriate—medication management. You don’t have to figure this out alone.

Common treatment options

Cognitive behavioral therapy (CBT):

• Highly effective for work-related anxiety
• Focuses on identifying and changing thought patterns that fuel anxiety
• Can address specific anxiety triggers like performance reviews, public speaking, or dealing with difficult colleagues

Exposure-based approaches:

• Particularly helpful for social anxiety or performance anxiety
• Gradually builds tolerance to feared situations in controlled ways

Other therapy approaches:

• Acceptance and commitment therapy (ACT)
• Group therapy for workplace stress and anxiety
• Mindfulness-based stress reduction

Medication:

• Prescribed by psychiatrists or primary care providers
• May include anti-anxiety medications or antidepressants
• Often works best in combination with therapy

Types of providers who can help

• Primary care providers can assess symptoms, rule out physical causes, and prescribe medication
• Psychiatrists specialize in mental health medication management and can diagnose anxiety disorders
• Psychologists provide therapy and psychological testing
• Licensed therapists (counselors, social workers) offer talk therapy and coping strategies
• Mental health services through community clinics or hospitals

Telehealth options

If your schedule makes in-person appointments difficult:

• Video or phone therapy sessions before work, during lunch, or after hours
• Many mental health professionals now offer flexible telehealth scheduling
• Some apps provide access to licensed therapists through messaging or video

Practical steps to get started

1. Check your insurance: Look up in-network mental health professional options
2. Ask HR about benefits: Many employers offer employee assistance program services with free confidential counseling sessions
3. Use therapist directories: Psychology Today, your insurance provider’s directory, or local mental health clinic websites
4. Contact your primary care provider: They can provide referrals and initial treatment

Don’t wait for a crisis

You don’t need to be completely unable to function before seeking help. Early support can:

• Prevent full burnout
• Protect your long-term health
• Educate people around you about your needs
• Build coping strategies before things get worse
• Help you overcome anxiety patterns before they become deeply ingrained

Treatment isn’t about admitting defeat. It’s about building the skills and support you need to have a sustainable career and a life that isn’t dominated by fear and worry.

Key takeaways

• Anxiety at work affects roughly 1 in 4 workers and shows up across all industries and roles
• Symptoms include physical effects (racing heart, headaches), emotional changes (dread, irritability), cognitive impacts (trouble concentrating), and behavioral shifts (avoidance, overworking)
• Causes typically include overlapping factors: role demands, relationships, organizational culture, and personal circumstances
• Immediate strategies like breathing exercises, task breakdown, and boundaries can provide relief starting today
• Talking to managers works best when you focus on impact and solutions rather than justifying your experience
• When anxiety persists beyond work situations and affects your daily life broadly, it may signal an anxiety disorder worth evaluating professionally
• Treatment is effective—therapy, lifestyle changes, and medication help many people significantly improve
• Support is available through mental health services, employee assistance programs, and healthcare providers

Moving forward

Managing anxiety at work isn’t about eliminating all stress—that’s neither possible nor realistic. It’s about building a relationship with work that doesn’t constantly threaten your well being, your self esteem, or your ability to function.

Start small. Try one breathing exercise before your next stressful meeting. Write down your top three work tasks for tomorrow. Set one boundary around when you check email. Track how you feel for a week.

If those small changes aren’t enough, that’s valuable information too. It means it’s time to talk to someone—a trusted colleague, a manager, an HR representative, or a mental health professional who can help you figure out next steps.

You don’t have to accept constant anxiety as the price of having a job. Help exists, treatment works, and a healthier relationship with work is possible.

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Frequently Asked Questions

What causes anxiety at work?

Workplace anxiety can stem from pressure, unclear expectations, heavy workloads, conflict, or fear of making mistakes. Understanding your triggers can help you respond more effectively.

How can I calm anxiety quickly while at work?

Simple grounding techniques, like deep breathing, taking a short walk, or focusing on one task at a time, can help you regulate your nervous system and regain clarity during stressful moments.

How do I manage anxiety before a meeting or presentation?

Preparing talking points, practicing ahead of time, and giving yourself a few minutes to breathe or reset can help reduce anticipatory stress and make the situation feel more manageable.

Should I tell my manager if I’m struggling with anxiety at work?

It depends on your comfort level and workplace culture. Some people find it helpful to share what they need to work effectively, such as clearer deadlines or quieter focus time.

How can I reduce anxiety caused by workload or deadlines?

Breaking tasks into smaller steps, prioritizing what truly needs to be done first, and setting realistic timelines can help reduce overwhelm and make your workload feel more manageable.

Can workplace anxiety affect job performance?

Yes, anxiety can impact focus, confidence, and productivity. Learning coping strategies and setting healthy boundaries can help you stay grounded and perform at your best.

What should I do if anxiety is affecting me every day at work?

If anxiety is persistent or overwhelming, it may help to talk with a mental health professional or someone you trust. Support from others can make it easier to navigate stressful work environments.

How can I create a calmer workday overall?

Building small habits, like taking breaks, organizing your workspace, setting clear priorities, and practicing self‑compassion, can help reduce daily stress and make work feel more manageable.

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The articles and content published on this blog are provided for informational purposes only. The information presented is not intended to be, and should not be taken as legal, financial, or professional advice. Readers are advised to seek appropriate professional guidance and conduct their own due diligence before making any decisions based on the information provided.