Overcoming Work Anxiety: Strategies for a Healthier Mindset 

If you work in a high-stress environment and feel on edge during your workday, chances are you’ve experienced work anxiety. Work anxiety can feel like racing thoughts during your commute, constant worrying about deadlines, and physical symptoms like headaches or stomach issues.

This type of anxiety is different from feeling occasionally stressed at work. It’s a persistent sense of unease tied directly to your job, and it can disrupt your entire life. In this article, we look at the symptoms, causes, and ways to cope with work anxiety. 

What You’ll Learn

• What is workplace anxiety, and how is it different from general anxiety? 
• What factors in the workplace can contribute to anxiety and burnout? 
• How can you manage work anxiety and set healthy boundaries? 
• When should you seek professional support for work anxiety? 

What Is Workplace Anxiety? 

Work anxiety is a form of anxiety that flares up during your workday and is triggered specifically by your job. But it can also carry over into your personal life with ruminating thoughts, stress about the next day’s work, and a sense of dread.  

If you have work anxiety, you’re not alone. Research reported in Forbes found that more than 80 percent of young adult employees (ages 18–34) are experiencing burnout at work. While work anxiety can be different for everyone, it often looks like: 

• Persistent stress or worry focused on work-related situations, like work tasks, coworkers, or due dates 
• Noticing physical symptoms, such as muscle tension, stomachaches, headaches, or nausea, when you think about work 
• Feeling edgy, jumpy, or nervous in your work environment 

What Causes Work Anxiety?

The study cited in Forbes found that burned-out young adults are most stressed by having too much work and not enough time or resources to do it properly. They also feel uncertain about the economy, and they’re concerned that AI may replace parts of their role.

There’s always something to be anxious about at work. However, if your anxiety persists outside of the workplace, it could be stemming from other sources. It might be amplified at work because of the demands of your job, but anxiety at work isn’t necessarily the same as workplace anxiety. Workplace anxiety is specifically triggered by aspects of your job. 

If left unaddressed, work anxiety can lead to serious long-term effects. These can include burnout or crashing out, a sense of resentment toward your work, and other mental health challenges, like depression, emotional numbness, or substance use.  

Need help right away? Give us a call at 855-895-4468.

Symptoms of Work Anxiety 

It’s normal to be unsure whether you’re experiencing workplace anxiety, general anxiety, a different mental health disorder, or even physical health issues.  

Here are some common signs that could point toward work anxiety: 

• Constant focus on the negative aspects of your job 
• Irritability or frustration related to work tasks or specific coworkers 
• Procrastination and difficulty starting projects 
• Overwhelm or physical sickness 
• Missed deadlines or lowered performance 
• Trouble focusing or feeling disconnected from work 
• Excessive worrying about work that spills into personal time 
• Dread about going to work, especially after a day off or the end of your weekend 
• Trouble sleeping or fatigue tied to work stress 
• Intense reactions to feedback or minor work stressors 

Why Does Work Make Me So Anxious? 

A multitude of factors can fuel workplace anxiety, such as a tight deadline on a project or a serious workplace conflict that makes you feel uneasy. Furthermore, underlying mental health conditions, like generalized anxiety disorder or ADHD, usually spill over into every aspect of your life, including work. 

Factors that can contribute to work anxiety include: 

• Unclear expectations from managers or leadership 
• Fear of job loss or financial instability 
• Lack of support from supervisors or coworkers 
• Poor work-life balance and long hours 
• Workplace conflict or bullying 
• Isolation or feeling like an outsider 
• Burnout from chronic stress 
• Lack of fulfillment, purpose, or recognition 
• Unrealistic workloads or deadlines 

What Happens If Work Anxiety Continues? 

Ignoring work anxiety doesn’t make it disappear. The longer it goes unaddressed, the more it can seep into different areas of your life. For example, you might notice your job performance slipping as it becomes harder to focus or stay motivated.

This can lead to more anxiety or depression, causing you to withdraw from coworkers and loved ones, and leaving you feeling isolated and disconnected. As your productivity dips, self-doubt can creep in, often fueling imposter syndrome and chipping away at your confidence. 

Over time, anxiety can stall your career growth, making it harder to pursue new opportunities or earn promotions. The stress you’re carrying at work can begin to spill over into your health and relationships. If you’re experiencing work anxiety, it can feel all-consuming. But you’re not alone, and there are ways to cope.  

8 Ways to Cope with Work Anxiety 

1. Identify Your Main Work Anxiety Triggers

Start by reflecting on what causes your anxiety most often. Common triggers might include meetings, emails, discrimination, having too much on your plate, or coworker conflicts.

Writing down specific anxiety-inducing situations can help you recognize patterns and start looking for solutions or boundaries. 

2. Create Work-Life Balance

Whenever possible, set clear start and stop times for your workday to avoid letting work seep into personal time.

For example, if you work at a desk job with a lot of computer or phone use, make a habit of taking breaks from screens, and use your time off for rest or things you enjoy. Making small, intentional changes like these can help your mind recharge. 

3. Ask for Reasonable Accommodations

If you have a diagnosed mental health condition, such as anxiety or ADHD, you could request workplace accommodations under the Americans with Disabilities Act (ADA) from your HR department.

These can include flexible scheduling, reduced noise environments, or receiving instructions in writing, depending on the type of job you have. Working with a mental health professional can help you identify ways to adapt the work environment to your needs. 

4. Get Outside and Move When You Can

Regular physical activity can help regulate your mood and reduce anxiety. Aim to take walks, spend time outdoors during breaks, or sit in natural light when possible.

If getting outside isn’t an option, stretching or doing breathing exercises indoors can make a difference. 

5. Set Boundaries Around Work Communications

Establish limits on when and how you engage with work communications. Turn off notifications after work hours, clearly communicate your availability to coworkers, and resist the urge to respond immediately to non-urgent requests. This helps create a clearer separation between work and personal life. 

6. Develop Coping Techniques for Better Resilience

When anxiety spikes, grounding exercises or mindfulness techniques can help. Simple breathing exercises can calm your nervous system, and keeping a written list of tasks can prevent overwhelm by helping you stay organized and focused.

Not only does this help during the challenging moments, but in daily tasks, it enables you to build more resilience and prevent burnout. 

7. Talk to Your Manager

If possible, bring up challenges with your manager early before they escalate. Frame these conversations around finding solutions that support both your well-being and team performance. Open communication can lead to helpful changes, especially if your supervisor is supportive and cares about you. 

8. Seek Professional Support

Therapy or counseling can provide tools and strategies for managing work anxiety. If your anxiety is connected to a deeper underlying issue, such as generalized anxiety disorder or social anxiety, a residential treatment program might be the right choice.

Start by making an appointment with your doctor or a local therapist—or call us at 855-895-4468 for support finding care.

Newport’s Anxiety Treatment for Young Adults

Newport Institute provides young people struggling with anxiety a safe place to land and an opportunity to create healthy coping skills. Our compassionate approach to treating anxiety allows young adults to build resilience and resolve the root causes of their anxiety, whether it’s related to the workplace, underlying trauma, or something else. We treat a wide range of mental health conditions, providing a path to healing and hope.  

To find out more about our young adult programming, get in touch with us today. Our Admissions team is available round the clock to speak with you about what you’re experiencing, provide resources, and help you get started with mental health services.

After that first call, you’ll have the answers you need to move forward. We are here to help. 

Frequently Asked Questions