How to Deal with Anxiety at Work

A Guide for the Anxious Worker

When you’re an anxious worker, your coworkers might think that you’re shy and reserved. They wouldn’t realize that the reason you don’t say much is because speaking in front of people gives you anxiety. Anxiety doesn’t discriminate based on profession. It can affect anyone regardless of their job or level of education. Luckily, there are ways to deal with it constructively so that it doesn’t negatively impact the way others see you at work. Keep reading for more information about how to deal with anxiety at work .

Know Your Triggers

If you want to know how to deal with anxiety at work, you first have to know what triggers your anxiety at work. For example, do you get anxious when you have to communicate with your boss? If so, it’s a good idea to avoid any one-on-one meetings with them. That way, you can significantly reduce your exposure to whatever is causing you anxiety.

If you’re not sure what your triggers are, try keeping a journal and writing down whenever you feel anxious. Over time, you’ll start to notice patterns and be able to figure out exactly what is causing your anxiety. What you discover might surprise you. You might find that you suffer from anxiety when you’re in a crowd, or when you’re working with a specific person. Whatever might be triggering your anxiety, knowing what to avoid is the first step to controlling it.

Take Care of Yourself

If you want to know how to deal with anxiety at work, you have to start by taking care of yourself. Anxiety is often a sign that something is wrong. It’s your body’s way of letting you know that you’re being overworked or that you’re not taking good enough care of yourself. 

If you’re feeling anxious because you’re overworked, then you need to address the source of your workload. If you’re overwhelmed because you’re not getting enough sleep, then you need to start taking care of yourself and getting more sleep.

Set Boundaries

If you’re dealing with a toxic coworker, or if you’re feeling overworked and drowning in a sea of deadlines and expectations, then you need to set boundaries. Set clear limits with your coworkers on how often you’re willing to help them, how frequently you’re willing to attend meetings, and how much you’re willing to contribute to group projects. 

When you set boundaries, you’re showing your coworkers that they can’t take advantage of your kindness. They’ll start treating you with more respect, and you’ll feel less overwhelmed.

Make a Plan

Break the big project down into smaller chunks until it becomes so easy that you wonder why you were ever anxious in the first place. Making a plan will help you feel in control of your work. It will also give you a sense of urgency that will encourage you to get your work done quickly. 

Making a plan doesn’t just apply to big projects. It can also be useful for dealing with smaller sources of anxiety. If you’re worried about a meeting, or having a phone call, then make a plan on how you’re going to handle it.

Don’t Be Afraid to Ask for Help

If you’re not getting help, then you can’t expect to recover. Don’t be afraid to seek out professional counseling, or take advantage of the employee assistance program. You can’t expect to keep working at 100% while dealing with anxiety at the same time. Anxiety will always win unless you take steps to control it.


If you want to know how to deal with anxiety at work, you’ll need to start by knowing what causes it in the first place. Once you figure out what your triggers are, you can start taking steps to avoid them. It’s also important to take care of yourself by getting enough sleep, eating healthy meals, and taking time out for exercise. You can also set boundaries with your coworkers, and make a plan for any anxious situations that you encounter throughout the day. Finally, don’t be afraid to ask for help if you need it.

This article is written by a therapist from Sensera – a self-help app that provides daily CBT audio sessions and exercises. The app helps people deal with a variety of mental issues (anxiety, low self-esteem, relationship problems). Download Sensera now to become happier!

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