5 Ways On How To Deal With Anxiety At Work!

how to overcome anxiety at work

It is entirely normal to feel stressed at work, but if the stress is persistent, overwhelming and in any way prevents you from living your life, you probably have an anxiety disorder. Normal anxiety includes feeling a little nervous when meeting new clients or having a big presentation.

Anxiety at work can have detrimental effects on your profession and public life. You may find yourself making wrong career choices, such as turning down promotional offers because you fear public speaking or the new management roles when you have an anxiety disorder.

Anxiety at work may occur in symptoms like constant worry, crying at work, avoiding friends and family, insomnia, overeating or undereating, feeling tense or tired, having the need to be perfect, losing concentration, and losing interest in your work.

To identify a worker with workplace anxiety, you will notice a drop in their performance, missing work excessively, not appearing engaged in work, and physical complaints like sweating and tiredness.

Anxiety at work depends on the individual and may be caused by extra-long working hours, lack of support from managers and coworkers, and stressful working conditions. Anxiety at work may also be caused by external factors such as personal relationships and financial problems.

You must address your work anxiety to prevent poor outcomes for you, other employees, and the organization. Adapt coping strategies that will help you overcome anxiety at work

5 Ways On How To Deal With Anxiety At Work:

Practice Positive Thinking:

Negative thoughts are the greatest contributor to anxiety. Creating scenarios in your head and jumping to conclusions may cause you anxiety.

Do not always think of the bad things at work, such as thinking your coworkers don’t like you or believing that you are not good at your work.

Focus on the great things you have done at work and healthy relationships. Learn to appreciate the small and simple things at work, such as appreciating that you are employed or even the tasty coffee at work.

Do not always think of not accomplishing your goals at work but instead focus on being the best version of yourself.

Do not think about not meeting your deadlines as it will give you anxiety but instead, psych yourself up that you will accomplish your goals before the given deadline.

Stop always thinking that your presentation will go wrong but instead, prepare your work thoroughly and manifest a successful presentation.

When about to present, keep repeating positive affirmations like, “I can do this, I am well prepared” and “my seniors will love my presentation.”

Confront Your Fears:

Fear triggers anxiety, and the early you face your fears, the better. Take time and identify what you fear at work that usually triggers your anxiety.

Fear may range from fearing the seniors, fear of not being perfect, neglect from colleagues, fear of not reaching your goals, and fear of the unknown. Write them down and evaluate them one at a time.

Writing down your fears allows you to read them back and perhaps realize how irrational they are. This will help you clear your mind and become more rational.

Most people respond to internal changes at work with nervousness from the fear of the unknown. To overcome fear at work, learn to communicate with your seniors or colleagues to address your concerns and learn to stay positive in all situations.

Have realistic expectations at work to avoid anxiety from unrealistic goals. Learn to get involved in beneficial work projects that you fear and increase your value in the organization.

If you are of high value to the company, you will eliminate the fear of being fired as you play an important role in the management and success of the company.

Take Time To Relax:

Working under pressure without taking breaks will facilitate anxiety at work. You can note working the whole day without taking breaks and still carry your work at home when you should be resting.

There is a reason why there are breaks at work and why there are designated work hours. When you work continuously without taking breaks, you become worn out, overwhelmed and anxiety creeps when you reduce your activeness from fatigue.

Get outside and take a walk during your tea or lunch break. The fresh air is a great way to refresh and clear your mind to avoid stress at work.

Reduce working overtime no matter the pay as it leads to fatigue when done consistently. During weekends or when you are not working, take time and have fun with friends and family to refresh your mind. Keep in mind that there is life outside work, and you are entitled to have that too.

Take work leave and enjoy your holidays by participating in relaxing activities. Go for that hiking adventure you have been wanting or that holiday at the coast with friends. Have enough sleep to refreshen your mind and meditate. Meditation helps you to slow down your mind and just focus on feeling good.

Taking time to relax will help you go back to work re-energized, thus more output and less anxiety.

Talk To Somebody:

Keeping your anxiety disorder, a secret is not healthy as it might blow up with time, and the effects will be detrimental to your career. 

After you have accepted that you have work anxiety, it is best to speak to someone to let it go and get help. Confide in a colleague you trust about your issues and ask them how they work without anxiety.

It is also important to tell your boss how you feel and when you need a break at work. Be open and honest when addressing your issues, no matter how scary it feels.

Make your boss understand the work pressure that causes anxiety to find ways to help you by maybe decreasing your workload and being more sensitive to what you are struggling with.

Consider a therapist if you feel that your work anxiety is not getting better. A professional therapist will help you get through anxiety without becoming overwhelmed or losing your focus at work.

A therapist will determine if your anxiety at work is a result of anxiety disorder by studying your symptoms and causes. Making a diagnosis will make it easier for you to treat anxiety at work.

Treatment can be through attending therapy classes or taking antianxiety medications, depending on the extreme of your anxiety.

Talking out your anxiety at work will lift the weight ff your shoulder and help you to get as much help as possible to deal with anxiety in the workplace.

Be Organized:

Organization at work comes a long way in dealing with anxiety. Anxiety may be triggered, for example, when you can’t find your notebook or stapler, when your desk is disorderly, or even when you are unable to locate an important document on your desktop.

Organizing things around you include cleaning your closet, getting color-coordinated folders of binders, having a planner, or organizing your desktop.

Decluttering and putting things in order helps to relieve stress at work. Being surrounded by messes and clutter has a visual representation of the mind making it harder for you to focus since the business overwhelms the visual cortex. Cleanliness helps you to focus on the business at hand without any unnecessary distractions that may cause anxiety.

Being organized will make it easier to monitor your progress and work on things faster. For example, if you organize your weekly work goals in one folder on your desktop or file, it becomes easier for you to see your progress and keep yourself focused on completing the same number of tasks daily.

You will also find it valuable to calculate the time needed to accomplish your goals and will help you avoid last-minute working, which can lead to anxiety.

Being organized will help you create a routine and order in everything you do. Start your organization at home by planning ahead of your day.

And deciding prior ion things like how you will dress, how you will navigate to work, and what you will eat while at work. At all costs, avoid being a last-minute person and consider early preparations.


It is important to understand the cause of fear and stress if you are struggling with anxiety at work. Learn to communicate with yourself and others about your work issues and find ways that both parties can coexist without compromising your work output.

It is essential to set clear boundaries at work by not allowing your work and personal life to interfere with each other. Do not bring work home with you, and also do not take your home issues to your workplace.

Dealing with anxiety at work is a gradual process and requires patience from you and others. Do not succumb to pressure from employers or colleagues but instead give your mind time to process and adapt to changes.

Most importantly, if you find that you are constantly unhappy in your workplace, it increases anxiety. It is probably the right time to like for a new job. Follow your passion when taking a new job and ensure you know your purpose in that workplace.

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