How to deal with work anxiety: causes & symptoms
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Work anxiety is real. Discover the causes and signs of work anxiety, and learn effective strategies to protect your wellbeing and enhance your productivity.
Work can often feel like a breeding ground for anxiety. Tight deadlines, tough clients, and a never-ending to-do list are enough to overwhelm anyone. If you’ve been feeling overwhelmed at work lately, you may be seeking ways to manage work-related anxiety. We got you.
Understanding work anxiety
Do you feel your heart pounding when an unexpected email from your boss lands in your inbox? Or a cold wave of dread wash over you when asked to speak up in a meeting? Work anxiety is an increasingly common condition in our fast-paced professional lives.
And it’s more than just a case of the 'Monday Blues.' Work anxiety is a persistent feeling of worry that can permeate all facets of your work life. This can come in the form of anxieties about performance, interactions with colleagues, job security, or even the volume of tasks at hand.
This type of anxiety can severely impact your performance on the job, damage professional relationships, and, most importantly, disrupt your mental wellbeing. When left unmanaged, work anxiety can turn your workday into a constant cycle of worry and stress, significantly decreasing your productivity and enjoyment of what you do. And since we spend a third of our lives at work, these effects can also seep into our personal lives too.
The difference between work anxiety vs. anxiety at work
The terms "work anxiety" and "anxiety at work" might seem interchangeable, but they're quite distinct. Here’s how.
Work anxiety: job-related worries
Work anxiety is primarily tied to your job. It’s the stress of looming deadlines, the nervous anticipation of an important presentation, or the fear of a demanding boss. These worries are usually tied to specific work scenarios and often dissolve when the workday ends.
Anxiety at work: the broader picture
In contrast, "anxiety at work" isn't solely about work-related matters. It's essentially an offshoot of generalized anxiety disorder (GAD). In this condition, worry permeates many aspects of your life, not just your job. This type of anxiety is like a constant hum in the background, persisting even outside work hours and making it hard to wind down.
Recognizing the difference between these two can help you determine where your anxiety stems from. When thinking about your own experiences of anxiety at work or work anxiety, consider if it's a product of your work environment or a larger, more generalized condition. Knowing the source is the first step in crafting an effective management plan.
What causes work anxiety?
We're all unique. And what causes stress for one person may not for another. With that said, there are common workplace stressors that could cause anxiety in most people.
Unclear goals or expectations
High-pressure projects or crucial presentations
Imposter syndrome (especially in a newer job)
Concerns about job security (especially if companies are laying off workers)
Poor work-life balance
Dealing with a demanding boss or co-worker
Battling workplace burnout
Lacking a sense of purpose at work
Take a moment to reflect on these triggers. Can you relate to any of them? By identifying your anxiety triggers, you're better equipped to manage and mitigate the impact of workplace anxiety on your life.
Work anxiety symptoms
If you're unsure whether you're experiencing work anxiety, here are six telltale signs to look out for:
1. Forgetfulness
It might be due to work anxiety that you forget deadlines, misplace documents, or even lose focus during conversations.
2. Inability to focus and brain fog
Anxiety can interfere with your ability to concentrate. If you're constantly feeling as though you're in a fog and can't seem to focus, it may be a sign of work anxiety.
💙 If you’re struggling with focus at work, try our Brownian noise, which has been designed to help you regain focus while tackling your list of tasks.
3. Physical symptoms
Work anxiety can manifest physically. Symptoms might include a tense body, headaches, sweaty palms, dizziness, and nausea. These signs often emerge during stressful moments at work, but if they’re ongoing and unrelated to high-pressure situations, it might be an indicator of work anxiety.
4. Increase in sick days or loss of productivity
Have you noticed a trend in taking more sick days or a dip in your productivity levels? This could be your body's way of telling you that the stress and anxiety at work is too much.
5. Feeling better at night but worse in the morning
If the thought of work the next day makes you feel uneasy at night, but you feel a wave of relief when the workday ends, this could signal work anxiety.
6. Change in sleeping patterns
Too much or too little sleep can point towards work anxiety. If you constantly think about work when you’re resting, it's worth paying attention.
Identifying these signs is the first step toward managing work anxiety. But remember, recognizing these signs doesn't necessarily mean you should jump to conclusions. It's always worth talking to a professional if you're unsure what's causing your anxiety.
💙 Try these stress management practices that can help you manage stress better in a week’s time.
11 strategies to manage work anxiety
If reading all about workplace anxiety has you feeling, well, anxious, there is some light on the horizon. Work anxiety can be managed.
We're stacking the deck in your favor with 11 practical strategies to help set the stage for a winning workday:
Create a to-do list to stay organized
A well-structured to-do list allows you to prioritize tasks, stay on track, and gain a sense of accomplishment as you tick off completed items. Take a moment each morning to review what's important. Tweak your schedule, workload, or habits as needed. You've got the power to shape your day around your wellbeing.
Remember to reduce stress, you can always separate your tasks into Priority A and Priority B. Tackle the most important, time-sensitive tasks first. If you can’t accomplish everything on the B list, move that to tomorrow’s A list.
2. Set realistic deadlines
Overcommitting yourself can lead to unnecessary stress. Give yourself some breathing room for big projects (no surprise deadlines!) Set achievable goals and keep it real with your workload. If your plate's full, don't be shy to pass on the extras, or ask for help when appropriate.
3. Communicate clearly
It's okay to say no if your plate is too full. Communicate with your team or manager to ensure everyone is on the same page. By clearly expressing ideas and expectations you can prevent misunderstandings. By voicing your feelings and concerns you can advocate for yourself and your mental health.
Communicating honestly is key, but also be sure to take on the active listener role when it’s appropriate.
💙 Tune into Mindfulness at Work with Tamara Levitt, which includes chapters on Kind Communication, Work Stress and Conflict Resolution.
4. Take a mental health day if needed
It's okay to take a break. If you're feeling overwhelmed, taking a day to recharge can help restore your energy and reduce anxiety levels.
💙 Supercharge mental health days by pairing them with mindfulness practices like Tamara Levitt’s Letting Go of Anxiety.
5. Learn to manage your time
Effective time management can make your workday less stressful. Break your tasks into manageable chunks, assign specific time slots for each, and don't forget to schedule breaks to refresh. If work is really busy right now, it’s even more important to take micro-breaks throughout the day.
6. Create a soothing workspace
Your environment can significantly impact your mood. Keep your workspace clean and organized, and personalize it with elements that bring you joy and calm, like plants, family photos, or favorite artwork.
💙 If sounds of the office stress you out, try some curated music to help with focus and concentration.
7. Practice deep breathing exercises
Deep breathing can help reset your stress response when anxiety strikes. Practices like this Breathe into Relaxation practice can help promote calmness and focus. In fact, the more mindfulness and meditation you can bring into your workday, the better you’ll feel.
8. Settle down by single-tasking
Studies show that multitasking affects your memory and performance negatively. While it might feel like you’re getting a whole lot done at once, handling one thing at a time is better for your headspace and your job performance. Single-tasking enables you to focus and get tasks done efficiently.
💙 If you’re in the habit of attempting too many tasks at once, try this single-tasking guided practice with Jay Shetty.
9. Switch gears with grounding tactics
Grounding methods are trusty anchors to keep you steady when anxiety threatens to carry you away. They're quick, easy, and refocus your mind faster than you can say "stress."
Some of our favorite ways to stay in the moment are:
The 5-4-3-2-1 exercise: Pick out 5 things you can see, 4 sounds you can hear, 3 textures you can touch, 2 scents you can smell, and 1 taste. It's a sensory wake-up call, bringing you back to the now. Try this 5-4-3-2-1 guided session with Jay Shetty.
Belly breathing: Rest your hand on your stomach, breathe in, and feel your belly rise. Now breathe out, feel it fall. Give it a go for a minute or two.
Squeezing a stress ball: Got one lying around? Give it a good squeeze while you breathe in and out. Simple but effective.
Practice makes progress, so dedicate 5-10 minutes daily to one of these techniques and you’ll be a pro at staying calm in no time.
10. Reframe those negative thoughts
Anxiety has a knack for bending our thoughts toward the catastrophic. We've all been there. When you catch those thoughts creeping in, hit pause, and switch the narrative.
For instance, shift your thoughts from:
"I'm going to mess up this presentation. I'll look so stupid." → "I'm well-prepared and knowledgeable. I got this."
"My mind is racing; I can't concentrate." → "Anxiety comes and goes. I'll be kind to myself."
When the mind starts to spiral, switch out those distorted thoughts with realistic ones. We can't always control the situation, but we can control our reactions.
💙 Try this session on Reframing Difficult Thoughts with Chibs Okereke.
11. Know when to ask for help
Take stock of who's got your back, e.g.those supportive co-workers, friends, or family who bring you calm even on your most stressful days. Reach out to them when you need a boost. They're your cheerleaders, reminding you of your strengths and offering empathy when times are tough. If you're really feeling swamped, reach out to a professional for help. Therapists and counselors can provide valuable strategies and resources to manage work anxiety effectively.
By integrating these strategies into your work routine, you can start to regain control and decrease the level of work anxiety. But change takes time, and it's okay to go at your own pace.
If you’d like some guidance to get you started, Calm has a free, four-week Work Better Workbook that empowers you to make work, work better.
Work anxiety FAQs
How do I overcome work anxiety?
Overcoming work anxiety involves a multi-faceted approach that includes identifying triggers, recognizing symptoms, and implementing effective coping strategies. This might involve setting clear goals, creating a soothing workspace, and managing time effectively. And don't forget the resources at your disposal, like the mindfulness exercises available on Calm, to help you find a peaceful state of mind.
What are the symptoms of work anxiety?
Symptoms of work anxiety can manifest physically, emotionally, and behaviorally. You may experience forgetfulness, an inability to focus, somatic symptoms like headaches and nausea, increased sick days, changes in your sleeping patterns, or a sense of relief once the workday ends.
Why does work make me so anxious?
Work can trigger anxiety for a multitude of reasons. You might be dealing with high-pressure projects, unclear expectations, a lack of job security, or interpersonal conflicts. It's important to remember that these experiences are common and can be managed effectively with the right strategies and tools.
Is work anxiety a real thing?
Absolutely. Work anxiety is a valid and widespread experience that affects many individuals. It's linked to work-related stress and can have a significant impact on both mental well-being and productivity. Recognizing its existence is the first step towards effectively managing it.
Calm your mind. Change the world.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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