5 Tips for Managing Anxiety at Work

We live in a fast-paced, work-heavy society. Performance expectations range from mildly overwhelming to patently ridiculous, and for many, anxiety about meeting metrics is a regular part of life. Throw in tight deadlines, firehose-volume workloads, and interpersonal challenges with coworkers and managers, and your mind will feel downright scrambled.

Even with all of those variables, simple strategies can help you manage your anxiety during the workday, and we’ve listed a few of them here. 

Practice Deep Breathing Exercises

One of the simplest and most immediate ways to reduce anxiety is to focus on your breath. When you're overwhelmed, a few minutes of deep breathing can bring immediate relief because it activates the body’s natural relaxation response.

How to Do It:

• Find a quiet space (if possible) and sit comfortably.
• Inhale slowly through your nose for a count of 4, hold for a count of 4, and then exhale slowly through your mouth for a count of 6.
• Repeat this for 3-5 minutes or until you feel a sense of calm.

This practice not only eases anxiety but also improves focus and decision-making when you're feeling frazzled at work.

Utilize Time Management Strategies That Work for Your Unique Situation

Anxiety often spikes when tasks pile up, and you feel like you're running out of time. Implementing time management strategies can empower you, help you regain control over your day, and ultimately reduce feelings of overwhelm.

Tips to Try:

• The Pomodoro Technique: Work in focused 25-minute intervals, followed by a 5-minute break. After four intervals, take a more extended 15-30 minute break.
• Prioritize Tasks: Start with high-priority tasks when your energy is highest, and save less important tasks for later in the day.
• Chunk Large Tasks: Break big projects into smaller, manageable steps to avoid feeling paralyzed by the size of a job, and time block them on your schedule in those smaller pieces..

By structuring your time wisely, you can reduce one of the significant stressors contributing to workplace anxiety.

Take Regular Breaks

When stress builds up, it’s tempting to power through your day without stopping. However, taking regular breaks is essential for maintaining mental clarity and reducing anxiety, helping you feel refreshed and ready to tackle the next task.

Effective Break Ideas:

• Stretch: A few minutes of stretching or light movement can improve circulation and reduce physical tension.
• Go for a Walk: A short walk outdoors can boost your mood, offer a change of scenery, and help you reset your mind.
• Practice Mindfulness: Spend 5 minutes simply observing your surroundings or doing a quick body scan to refocus.
• Do something whimsical: Make yourself a shoebox “treasure chest” and fill it with kids’ plastic eggs that are filled ahead of time with random treats. Then treat yourself to a trip to a Treasure.

Set Boundaries for Interruptions

Constant interruptions—whether from coworkers, emails, or phone calls—can increase anxiety levels and make it hard to focus. Setting boundaries around your time can help you feel more in control of your workday.

Ways to Reduce Interruptions:

• Time Block: Reserve blocks of time for deep work when you turn off notifications and communicate to coworkers that you’re unavailable.
• Use ‘Do Not Disturb’ Mode: Turn on Do Not Disturb for your phone and email when you’re in the middle of a project.
• Create a Task List: Outline your priorities at the beginning of the day. This will help you stay focused even when distractions arise.
• Learn to say “no” in ways you feel great about. William Ury’s The Power of a Positive No is a great book to get you started if you have doubts about this skill.

By managing interruptions, you can create a less chaotic work environment, allowing you to approach tasks more calmly.

Develop a Post-Work Unwind Routine

What happens after work can influence your anxiety levels during work. A post-work routine helps your brain and body transition out of “work mode” and into relaxation, preventing anxiety from carrying over into the next day.

Post-Work Routine Ideas:

• Exercise: Even 20 minutes of light activity, like yoga or walking, can help release built-up tension.
• Practice Gratitude: Write down three things you’re grateful for at the end of each day. This can help you shift your focus away from stress and anxiety.
• Unplug: Make it a habit to disconnect from work emails or notifications once your workday ends.
• Develop a “Closing Time Ritual.” You know, like Mr. Rogers changing out his shoes and sweater at the end of the episode. It doesn’t have to be elaborate: it can be as simple as listening to a particular song while organizing your workspace or eating a set number of Hershey’s Kisses while packing up your things.

These small actions can help create a clear boundary between work and personal time and reduce the work-mental-junk-creep 

Remember, if you're feeling like you want to end your life, or if you're having thoughts about, or plan or intent to hurt yourself or end your life, please call the National Suicide Prevention Lifeline at 800-273-8255. Someone who is understanding and knowledgeable is available to talk to and support you 24/7, and it's a confidential and no-charge resource. You can also call or text 988 anytime.

Manage Work Anxiety Remotely with Onward Psychological Services

Managing anxiety in the workplace is crucial to maintaining your overall well-being and having the career you dreamed of and not one of your nightmares. Incorporating these practical tips into your daily routine and speaking with a therapist can reduce stress and help you become a competent, confident professional. If you’re ready to start remote therapy, contact us to schedule your first appointment.