5 Simple Tips to Lower Your Anxiety at Work
Work can be stressful—especially in the last few years. Companies hiring fewer employees often place more pressure on existing staff. At the same time, many workplaces are navigating layoffs, shifting expectations, and changes in leadership. All of this creates an environment where anxiety can quietly build.
Many of the clients I work with describe losing the “sparkle” they once had at work. Worries about what’s happening around them often trickle down into the moment-to-moment experience of getting through the day. Even routine tasks can start to feel heavier.
And while outside pressures absolutely contribute to anxiety, many people notice that anxious feelings existed long before work became difficult. Some even report that in jobs they enjoy—with supportive managers and positive colleagues—they still experience racing thoughts, spiraling worries, tight shoulders, or a tight chest during the workday.
Internal changes may not solve every external stressor, but they can be a meaningful place to start. Returning to the basics and making small, intentional adjustments can help calm your nervous system and create more clarity and focus.
Workplace anxiety is something most of us experience at some point. Whether it’s looming deadlines, difficult conversations, or the general pressure to perform, that constant tension can make even manageable tasks feel overwhelming. The good news? You don’t need a complete career overhaul to feel better. There are practical, accessible ways to reduce anxiety at work.
While it would be wonderful to eliminate anxiety at work, feeling steadier often comes from having tools that help you move through it.
1. Start Your Day With a Brain Dump
Before opening your email, spend five minutes writing down everything swirling in your head—tasks you need to complete, worries about an upcoming presentation, or lingering thoughts from last week’s project.
Getting these thoughts out of your head and onto paper (or a notes app) can immediately reduce the feeling of mental overload. Once everything is written down, you can identify what actually needs your attention today and let go of what doesn’t.
2. Build in Micro-Breaks
Anxiety often builds when we push ourselves for hours without pausing. Try setting a reminder to step away from your desk every 60–90 minutes, even if it’s just for two minutes.
Get a glass of water, look out a window, or stretch at your desk. These brief pauses help reset your nervous system before stress accumulates to unmanageable levels. You’re not being unproductive—you’re supporting the mental clarity needed to do your work well.
3. Reframe “What If” Thoughts
Anxious thinking tends to catastrophize. What if I mess up this report? What if my boss hates my idea?
When you notice yourself spiraling into worst-case scenarios, pause and ask a different question:
- What’s the most likely outcome?
- What would I tell a friend in this situation?
Often, the realistic scenario is far less dramatic than anxiety suggests. You might also ask, Even if the worst happened, how would I handle it? Realizing that you’d figure it out can take away some of anxiety’s power.
4. Control Your Morning Email Ritual
Opening your inbox first thing in the morning can instantly spike anxiety, pulling you into reactive mode before you’ve had a chance to settle into your day.
Instead, consider spending the first 20–30 minutes on something proactive—planning your priorities, working on a meaningful task, or starting a project you’ve been putting off. Let your morning be yours before the demands of others take over. You may notice you feel more grounded and in control as the day unfolds.
5. Identify Your One Non-Negotiable
On high-anxiety days, everything can feel urgent. When that happens, identify one thing you need to accomplish. Just one.
Give yourself permission to let other tasks slide if necessary, knowing that if you complete this one priority, the day is still a success. This reduces the pressure to do everything perfectly and replaces it with a clear, achievable focus.
Finding Your Way Forward
Workplace pressures aren’t disappearing anytime soon. Uncertainty, increased workloads, and organizational change are real—and they affect how we feel every day. When stress becomes the norm, it’s easy to forget that your reactions make sense and aren’t a personal failure.
What is within your control is how you respond internally. These strategies aren’t about eliminating anxiety or fixing a broken system. They’re about giving yourself tools to move through the reality you’re facing right now—with more intention and less self-judgment.
For many of my clients, this is where the sparkle starts to return—not because the job suddenly becomes perfect, but because they feel more grounded in the middle of imperfection.
Start with one strategy this week. Notice what shifts. Be patient with yourself as you build new habits. Anxiety may not disappear overnight, but with practice, you can create more space between the stressor and your response.
That space is where clarity lives.
That space is where you get to breathe again.
You deserve to feel capable and calm at work—even when the world around you isn’t.
You deserve to feel capable and calm at work—even when the world around you isn’t. Feeling steady doesn’t mean you’re ignoring reality or lowering your standards. When you feel more regulated, you’re better able to think clearly, set boundaries, and respond with intention rather than reacting from stress.
⭐ Want Support Beyond These Tips?
If workplace anxiety feels persistent or overwhelming, you don’t have to navigate it alone.
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I offer therapy and career-focused support for women navigating anxiety, burnout, ADHD, and work-life balance—with an approach that’s practical, compassionate, and tailored to your real-life demands.
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If you’d rather start on your own, my Anxious to Anchored ebook offers practical tools and reflections to help you calm anxious patterns, feel more grounded at work, and build steadier days—at your own pace.
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