Tips To Dealing With Work-related Anxiety

Many of us have anxiety from time to time–some of us struggle with this more than others. Maybe you have a diagnosed anxiety disorder and struggle often, or maybe you just have periodic anxiety that makes working extra hard. 

Work-related anxiety is common, and can really take a toll on someone’s mental health. You may be extra stressed out at work, and constantly worrying about whether or not your doing something right, or feeling so overwhelmed that you can’t get anything done. 

If you feel like you are having trouble managing your work-related anxiety, you may want to try some of the tips below.

Stop Scrolling

Avoiding tasks can be a surefire way to increase your anxiety and scrolling around on social media is a common go-to for distracting yourself. 

In fact, there has been a direct correlation between smartphone usage and increased social anxiety in individuals who are using them. Especially when you work at home, you don’t have the same social interactions with individuals and it can feel pretty lonely. 

Still, this doesn’t make the task list any smaller, or your anxiety any better. 

Communicate Your Needs

It’s always a good idea to communicate as best as you can. If you work at home with a team, talk to them about how you’re feeling overwhelmed or uncertain about how things are moving. 

Delegating some of your tasks may be a good option if you feel you’re taking on too much. Sometimes a simple brainstorm can help you find solutions for dealing with some of the things causing you to feel anxiety. 

If you feel your anxiety is out of control or related to other underlying mental health issues, consider seeking therapy from a licensed professional.

Set Realistic Deadlines

It’s always tempting to take on too much, especially when you’re new to a job and trying to impress people. Remember that you’re not going to impress people if you tell them you can finish something in two days that usually takes two weeks. 

The work will probably be haphazardly thrown together or you will spend two days in complete agony regretting what you’ve signed up for. Allow yourself extra time if you need to and are able, and be realistic about how long things will take. It’s okay to tell clients or coworkers that you’ll need some extra time to complete a project. In the end, everyone will be much happier with the work.

Talk to Someone

Telling a coworker or someone that you trust that you’re struggling at work can help you feel less alone. Maybe they are stressed too and have their own tips to manage things at your particular job.

Having allies at work is helpful, but what if you’re not working with anyone? If you’re an entrepreneur or a remote worker, you may not have access to coworker-type relationships that can be affirming and helpful during times of peak work stress. This can be isolating, so it’s best to find either a friend with whom you can share your struggles or talk to a licensed therapist about how to cope with anxiety at work. 

Focus on Tangibles

If most of your work-related anxiety is coming from internal struggles such as imposter syndrome or pre-existing anxiety disorders, it might be helpful to not only seek outside support but to name the problem.

Is there something specific that is causing your anxiety or triggering these feelings? Find tangible things and write them down. Focus your attention on these items and how you can best accomplish them. Maybe you need some support for specific things, or maybe there are certain tasks you feel scared to tackle because you’ve failed at them before. A self-pep talk and reaching out for help with these specifics can go a long way.

Remember, You Are Capable! 

At the end of the day, no one is perfect. Everyone makes mistakes or deals with learning curves at work. If you don’t do something right, you can learn from it, and that’s how you improve.

Don’t be scared to face this fear head-on, and give yourself permission to do all the things listed above, including being yourself! 

[This post is written by Marie Miguel. Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.]