Managing Anxiety at Work: Practical Strategies for a Calmer Workday

What work anxiety feels like

Work anxiety shows up differently for everyone, but most people experience a combination of physical, mental, and behavioral signs.

Physical signs might include:

• a racing heart, sweaty palms
• an upset stomach
• tension headaches
• a tight feeling in your chest
• shallow breathing
• feeling physically exhausted even without strenuous exercise

Mental signs often involve: 

• racing thoughts 
• difficulty concentrating
• a persistent sense of dread
• anticipating worst-case scenarios
• replaying past mistakes
• struggling to focus on the task in front of you 

Behavioral signs can be: 

• avoiding meetings
• putting off tasks you find stressful
• checking and rechecking your work
• overworking to compensate for feeling "not good enough" 

It's worth noting that work anxiety is different from general symptoms of anxiety or burnout. According to the National Institute of Mental Health, normal stress is a response to external pressure, while anxiety involves persistent worry that continues even when the stressor is gone.¹ Burnout, on the other hand, is characterized by exhaustion and detachment rather than the hyperarousal typical of anxiety. You can experience more than one at a time.

Common workplace triggers

Understanding what triggers your anxiety is the first step toward managing it. While everyone's triggers are different, certain work situations tend to activate anxiety more than others.

In-office triggers

Meetings top the list for many people, especially large group meetings, presentations, or one-on-ones with leadership. The combination of social evaluation, potential conflict, and being put on the spot creates a perfect storm for anxiety.

Performance reviews and feedback can trigger anticipatory anxiety for weeks beforehand. Even positive reviews can feel threatening when you're anxious.

Open floor plans leave nowhere to hide when you need a moment to collect yourself. Background noise, constant visibility, and impromptu conversations can feel overwhelming.

Social dynamics like office politics, difficult coworkers, or feeling like an outsider add another layer of stress that has nothing to do with the actual work.

Remote work triggers

Working from home comes with its own anxiety triggers. "Boundary blur" makes it hard to know when work ends and personal time begins. Your laptop sits there, always within reach, always tempting you to check "just one more thing."

Isolation means you miss the casual interactions that help you gauge how you're doing. Without those cues, it's easy to assume the worst.

"Always-on" culture and the pressure to respond immediately to messages can keep your nervous system on high alert all day. When every notification could be urgent, your body never fully relaxes.

Quick strategies when anxiety hits at work

When anxiety strikes at work, you need techniques that work fast and don't draw attention. Here are six strategies you can use right at your desk.

1. Box breathing (4-4-4-4)

Breathe in for four counts, hold for four counts, breathe out for four counts, hold for four counts. Repeat 3-4 times. Research from the American Psychological Association confirms that slow, controlled breathing activates your body's relaxation response.² You can do this in a meeting without anyone noticing.

2. The 5-4-3-2-1 grounding technique

Name five things you can see, four you can hear, three you can touch, two you can smell, and one flavor you can taste. This grounding interrupts anxious spiraling by pulling your attention back to the present moment. Learn more about mindfulness techniques that work in everyday situations.

3. Cold water on your wrists or face

If you can step away to a restroom, running cold water on your wrists or splashing it on your face activates your body's dive reflex, which naturally slows your heart rate.

4. Quick progressive muscle relaxation

Tense your shoulders up toward your ears for five seconds, then release. Do the same with your hands (make fists, then release). This releases physical tension your body holds when anxious.

5. Cognitive reframe

Tell yourself "I'm excited" instead of "I'm anxious." Your body can't tell the difference; only your mind can.

6. Step outside for 2-3 minutes

Even a brief change of environment helps reset your nervous system. Walk to get water, step outside for fresh air, or just move to a different spot. Movement and a new setting signal to your brain that the threat has passed.

Meeting anxiety: Before, during, and after

Meetings are one of the most common anxiety triggers at work. Here's how to manage anxiety at each stage.

Before the meeting

Review the agenda if one exists. Uncertainty fuels anxiety, so knowing what to expect helps. If there's no agenda, ask for one or create your own based on what you think will be covered

Prepare 2-3 talking points even if you might not speak. Having something ready reduces the fear of being caught off guard. Write them down so you don't have to hold them in your memory.

Arrive a few minutes early to settle in and choose your seat. Rushing in at the last second keeps your stress response activated.

Skip the extra coffee. Caffeine mimics anxiety symptoms. If you're already nervous, caffeine makes it worse.

During the meeting

Use grounding techniques: Press your feet firmly into the floor, or touch the texture of your chair or clothing.

Focus on listening rather than crafting the perfect response. When you stop trying to seem smart and start genuinely paying attention, the pressure decreases.

It's okay to say: "That's a good question. Let me think about it and follow up with you." You don't have to have every answer on the spot.

On video calls, mute yourself when you're not speaking. This gives you space to take a deep breath without worrying about being heard.

After the meeting

Notice one thing that went well instead of immediately cataloging everything that didn't. Did you speak up once? Did you understand the discussion? That counts.

If you're replaying the meeting on loop, go for a quick walk or switch to a completely different task. Anxious rumination rarely leads anywhere productive.

Email and messaging anxiety

The constant ping of notifications keeps many people in a low-grade state of alert all day. Here's how to take back control.

Turn off non-essential notifications. You don't need to know the instant every email arrives. Check on your schedule, not your inbox's schedule.

Schedule email checking times. Try checking at the start of your day, after lunch, and before you finish. Constant monitoring feeds anxiety without improving productivity.

"Good enough" beats perfect. Most emails don't require a carefully crafted masterpiece. A clear, brief response sent today is better than a perfect response sent never.

Use the draft-wait-send method for anxiety-provoking emails. Write it, save it as a draft, come back in an hour (or the next day if possible), then send. Distance gives perspective.

Setting boundaries at work

At times, anxiety at work can show up as overcommitment. You may take on more than you can realistically manage and struggle to say “no.” In some cases, staying constantly busy can feel safer than slowing down, and work becomes a way to avoid uncomfortable thoughts or emotions, even if it leads to exhaustion.

Signs you need better boundaries:

• You feel resentful about your workload but keep saying "yes"
• You work through lunch, evenings, or weekends
• You feel guilty when you're not working
• You're exhausted but can't seem to stop

How to say no professionally:

• "I'd like to help, but I'm committed to [other priority] right now. Can we revisit this next week?"
• "I don't have capacity for this timeline. Would [alternative date] work?"
• "Let me check my commitments and get back to you."

You don't need to explain or justify. A simple, direct response is enough.

Protect your calendar by scheduling buffer time between meetings. Back-to-back calls leave no room for processing, bathroom breaks, or simply catching your breath.

For remote workers: Without a commute to create separation, you have to build it intentionally. Create an end-of-day ritual that signals work is done. Close your laptop, change clothes, or take a walk. Learning to set boundaries takes practice, but it protects your mental health.

When to talk to your manager

You might wonder if you should tell your manager about your anxiety. Here's what to consider.

You don't have to disclose everything. You can ask for what you need without sharing your diagnosis or full history. Focus on solutions, not labels.

Frame it around how you work best:

• "I do my best work when I have time to prepare for meetings. Could I get agendas the day before, when possible?"
• "I'm more productive with blocks of uninterrupted time. Would it be okay to batch my meetings?"
• "I'd benefit from regular check-ins so I know where I stand."

Know your rights. If you have a diagnosed anxiety disorder, you may be entitled to reasonable accommodations under the Americans with Disabilities Act. According to the U.S. Equal Employment Opportunity Commission, accommodations are determined case-by-case and might include flexible scheduling, a quieter workspace, or written instructions.³ You may need to provide documentation, and not every request may be granted, but you have the right to ask.

Red flags that your workplace may not be supportive:

• Past requests for help were dismissed or used against someone
• Mental health is openly stigmatized
• The culture punishes vulnerability

In these situations, proceed carefully. Consider HR, employee assistance programs, or outside support first.

When work anxiety signals something bigger

Work anxiety is common. But sometimes what feels like "just work stress" is actually a sign of something that needs professional attention.

Consider seeking help if:

• your anxiety persists even when work stressors are resolved
• you're experiencing panic attacks
• sleep problems, irritability, or concentration issues spill into your personal life
• you're avoiding work entirely or can barely function
• physical symptoms like chest pain or digestive issues are frequent

Work anxiety can be a symptom of generalized anxiety disorder, social anxiety disorder, or panic disorder. The National Institute of Mental Health notes that anxiety disorders involve persistent, excessive worry that interferes with daily functioning.¹ If that sounds familiar, you're not dealing with ordinary stress.

The encouraging news is that treatment works. Cognitive behavioral therapy is highly effective for anxiety. Medication can also help. Many people see improvement with treatment, though timelines vary.

You’re not alone in this. Having a hard time at work does not reflect your worth, or your ability. It reflects that you’re navigating real stress, and that can take a toll.

Support is available. If you’d like guidance, connecting with a licensed therapist who understands anxiety can help you develop practical strategies and feel more steady in your work life.