Anxiety at work

Job stress happens when a job’s demands don’t match a worker’s abilities, resources or needs. It often eases when the pressure lifts, like after a deadline.

Worry is the “what if” voice: “What if I mess up?” “What if they’re annoyed with me?” A little worry can help you plan. A lot can keep you awake and make it hard to switch off.

When anxiety is felt in many situations, doesn’t go away and starts to affect work, relationships or sleep, it may be more than everyday stress. That is a good time to talk with a professional.

Many people feel tense on Sunday evenings as the workweek approaches. Planning something pleasant for Sunday evening, and writing down Monday’s first task, can help your mind let go.

Feeling you must reply instantly has been linked to more tiredness and poorer sleep.

Ideas

• Check messages at set times, not constantly
• Read a worrying message, then pause before replying
• Remember: a short message is rarely as negative as anxiety reads it

Speaking in meetings, presenting or being asked a question without warning can trigger a rush of nerves. Preparing a few notes and practising out loud can help.

Heavy workloads are one of the main risks to mental health at work. Your manager may be able to help you agree priorities and realistic deadlines.

Everyone makes mistakes at work. Anxiety can make one small slip feel like a disaster. See “Perfectionism & over-checking” below.

Even mild criticism can trigger a strong body reaction. Pausing before you respond, then sorting what’s useful, can help.

In 2025, 54% of U.S. workers said job insecurity was significantly affecting their stress at work.

You may notice

• A racing or pounding heart
• Fast, shallow breathing
• Stomach upset or butterflies
• Sweaty hands or feeling shaky
• Tight shoulders, jaw or chest

Avoiding a call, a meeting or an email brings quick relief. But it can teach your brain that the thing was dangerous, so the anxiety grows next time. See “Avoidance & small brave steps” below.

Some people cope with anxiety by working longer, saying yes to everything or checking work over and over. It can look like dedication, but over time it can lead to exhaustion.

Try this

1. Breathe in gently through your nose.
2. Let your belly rise, not your shoulders.
3. Breathe out slowly through your mouth.
4. Repeat a few times.

Instead of trying to force yourself calm, some people remind themselves that the rush is their body getting ready to perform. A 2024 review of 35 studies found this gave a small boost to performance. It is helpful and low-cost, but not a magic fix.

Things to tell yourself

• “A fast heart means I care about this.”
• “My body is getting ready.”
• “This is energy I can use.”

Quiet ideas

• Press your feet into the floor and notice the feeling
• Hold something cool, like a glass of water
• Name five things you can see on your desk
• Slowly relax your shoulders and jaw

A short walk, a stretch or a few minutes outside can help reset your body. Taking breaks is one of the NHS’s simple tips for coping with work stress.

Set aside 10 to 15 minutes a day to write down worries and look for solutions. When a worry pops up at another time, tell yourself: “I’ll save that for my worry time.”

Some worries are practical problems you can act on. Others are “what if” worries about things you can’t control. For the first kind, make a plan: what you’ll do, how and when. For the second kind, notice the worry and gently shift your focus.

Anxious thoughts often jump to the worst case. Try asking: “Is there another way to look at this?” and “What would I say to a friend in this situation?”

Examples

• “My boss didn’t smile, so I’m in trouble” → “She might just be busy.”
• “One typo means I’m terrible at this” → “Everyone makes small mistakes. I can fix it.”
• “I froze in the meeting, everyone noticed” → “Most people are thinking about their own part.”

For example: read an email once for meaning, once for typos, then send. At first, sending will feel uncomfortable. Over time, the urge usually gets weaker.

Ask your manager which tasks need extra polish and which just need to be done. Knowing what “good” looks like can quiet the urge to perfect everything.

When something goes wrong, try speaking to yourself the way you’d speak to a coworker you like. Fix what you can, learn what you can, and let the rest go.

Examples

• Extra time to complete tasks
• Flexible working hours
• Regular supportive check-ins with your manager
• Time off for health appointments
• Changes to tasks to reduce stress

You may have a legal right to reasonable accommodations like these. The Job Accommodation Network (JAN) gives free, confidential advice at askjan.org or 1-800-526-7234.

Examples

• “I’m dealing with a health issue that affects my focus when things change last minute. More notice would really help.”
• “I do my best work when I can prepare. Could I get meeting agendas a day ahead?”
• “I’d like to talk about some changes that would help me work at my best.”

Many employers offer an Employee Assistance Program (EAP). It provides free, confidential counseling and referrals for personal and work problems.

Talking to a trusted colleague, or a workplace wellbeing team, can help you feel less alone and get practical support.

Some workplaces have mental health champions or employee groups. Outside work, peer support groups and online communities can help you share tips and feel understood.

Ideas

• Share agendas and notes ahead of meetings
• Check in privately: “You seemed stressed earlier. Want a coffee?”
• Don’t put them on the spot in front of others
• Listen without rushing to fix

Try to avoid

• “Just relax.”
• “There’s nothing to worry about.”
• Sharing what they told you with others