How to deal with anxiety at work

Not everyone can effectively manage and cope with anxiety at work. Many people are over-worried about various daily problems related to work or personal life while working hard to complete their work.

This type of anxiety is usually out of proportion to the situation and can be debilitating. It also often causes physical symptoms such as fatigue and muscle tension, which can cause problems in your professional and personal life.

This article will provide some tips to help you understand how to deal with workplace anxiety and discuss common causes and symptoms.

What is workplace anxiety?

Workplace anxiety includes feeling stressed, nervous, uneasy or nervous about work, which may include anxiety about work performance, interacting with colleagues, or even public speaking.

Workplace anxiety is common-about 40% of Americans say they feel stressed during the workday. Although a little work-related stress is normal, excessive anxiety can have a negative impact on your overall health and well-being, and if you can’t solve it, it can cause problems in your personal and professional life.

Signs and symptoms

People with workplace anxiety may worry about:

  • Drive to work
  • financial problem
  • Interact with colleagues
  • Attend a meeting
  • Grade
  • give a report
  • Meeting deadline
  • Other work-related tasks

These concerns may translate into the following work problems (among other things):

  • Failure to complete on time or work too long
  • forgetful
  • Unable to concentrate
  • Inability to concentrate or excessive self-concentration
  • Sick leave or reduced productivity
  • Spillover effects on family life
  • Physical (physical) problems such as tension, headache, pressure, dizziness, and stomach upset


Workplace anxiety can cause you to worry about many issues, from daily commuting to interaction with colleagues. If left unresolved, it may cause problems at work and at home.

What causes anxiety in the workplace?

For various reasons, you may feel anxious at work. These may be directly related to your work, especially if you:

  • Is having an interpersonal conflict with your colleague
  • Don’t think you have the ability to control your work
  • Lack of job security
  • Often faced with too short deadlines
  • There are often unpredictable days
  • Work in a particularly fast-paced and competitive environment
  • Dealing with daily tasks that are too difficult or ambiguous

Workplace anxiety can also occur due to someone’s personal characteristics or circumstances. For example, if you have the following conditions, you may feel anxious at work:

  • Distracted by other problems, such as problems at home
  • No motivation to achieve your work goals
  • Feel that they lack the skills or knowledge needed to complete the job
  • Have anxiety or other mental health conditions
  • Difficult to understand and manage your emotions


Anxiety in the workplace may be because your work is particularly stressful or difficult to deal with, or it may be due to personal circumstances.

Coping skills

It is possible to deal with anxiety at work. Here are some tips to help you control anxiety at work.

Talk to your manager

Not everyone finds it comfortable to do this, but it may be helpful to talk to your manager or supervisor about your anxiety. They may provide you with accommodation to help you complete your work more efficiently.

Some people may not want to disclose their anxiety to their supervisor or human resources department because they are afraid of appearing weak or unwilling to work, losing opportunities for promotion, or putting them on permanent records. Although these fears are valid, it is important to understand your rights: you cannot be discriminated against in the law because of anxiety.

Tell colleagues

If you tell your trusted colleagues how you feel, they may help you stay on track. Finding someone at work who knows what you are going through may help you feel more social support, which can reduce your stress level.

Work within your limits

Know your limits and learn to work in them. This may mean:

  • Focus on one task at a time and try not to think about everything that needs to be done in advance
  • Work with your supervisor to prioritize your tasks so you know which ones need to be completed and which ones can wait until tomorrow or next week
  • Listening to music at work, if you are allowed and can help you cope
  • Set small and frequent deadlines to keep yourself focused and on track
  • Set aside 5 minutes during the day for a short guided meditation
  • Take time to recharge when needed
  • Take a walk during lunch or break

Use quick response strategies

In addition to solving the larger problems that cause your work-related anxiety, it may also be helpful to practice quick coping strategies, which you can use when you start to feel particularly anxious. These real-time strategies may include:

  • Go out for a few minutes
  • Listen to a soothing song
  • Perform short breathing exercises
  • Take a break to chat with colleagues
  • Try to visualize
  • Watch a funny video

Grounding is another technique that helps to actively distract attention in the moment. Grounding involves using your senses to connect to your physical environment. This may involve:

  • Holding a cup of hot tea or a cup of cold water
  • Listen to the voice that calms you
  • Pay attention to the specific things you can see in the environment
  • Smell candles, perfume or essential oils
  • Taste strong-flavored foods, such as lemons or limes


Quick coping strategies, such as breathing, imagination, or grounding, can take your attention away from stress and help you feel more calm during times of extreme anxiety.

Develop good health habits

Although anxiety can cause insomnia, try to stick to a regular sleep/wake cycle. If you are sensitive to caffeine, please reduce and avoid drinking it after the morning when it is most likely to disrupt night sleep. In addition to getting enough sleep, nutritious food provides energy to your body, and regular exercise can also help you manage stress.

Bear in mind

If you find yourself unable to concentrate or concentrating, and fall into anxiety, please practice mindfulness. Observe the surrounding environment and refocus on the present. Try mindfulness meditation or any other practice that teaches you how to get yourself back to the present.

When you can’t cope

Do you still find yourself unable to cope with anxiety at work? If so, you have other options to get help.

Your first option is to seek treatment from a mental health professional. If you just have a vague concept and think something is wrong, but haven’t seen a doctor yet, now may be the time.

If severe anxiety affects your life (including your ability to work), getting diagnosis and treatment (such as face-to-face or online treatment or medication) should always be your first step.

If you are considering applying for disability benefits, getting a diagnosis may also help. Under the Family and Medical Leave Act (FMLA), you may also be eligible for unpaid leave. Disability benefits or unpaid leave can provide you with the time needed to resolve your anxiety and then re-enter the labor market from a stronger position.


Feeling anxious at work can be a common and destructive problem. There are many reasons for this happening, such as stress at work, problems at home, and even anxiety. It affects your work performance, makes it more difficult for you to complete tasks on time and focus on your tasks, and may cause overflow problems in other areas of your life.

Coping strategies can help you deal with anxiety at work, as do discussing what you are going through with your manager or human resources department. Seeking professional help can also help you better control your symptoms and solve potential problems.

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If you have taken the above steps to resolve your anxiety at work, but still haven’t improved, then your job may not be particularly suitable for you. You may want to consider career counseling or career coaches, who will conduct an assessment to determine what jobs you might like and what you might be good at.