Strategies to manage anxiety at work

pkarabulut0
Nov 14, 2025
2 min read

Workplace anxiety is more common than many realise. Whether it’s performance pressure, interpersonal tension, or the stress of returning to work after injury, anxiety can affect focus, confidence, and wellbeing. There are practical, evidence-based strategies you can use to manage anxiety and stay grounded—no matter your role or industry.

What Does Workplace Anxiety Look Like?

Anxiety at work can show up as:

Constant worry about making mistakes or being judged
Difficulty concentrating or making decisions
Physical symptoms like tension, headaches, or fatigue
Avoidance of meetings, emails, or tasks
Feeling overwhelmed by routine responsibilities

If this sounds familiar, you’re not alone—and support is available.

8 Practical Strategies to Manage Anxiety at Work

1. Breathe to Reset

Use a simple 3-3-3 breathing technique:

Inhale for 3 seconds
Hold for 3 seconds
Exhale for 3 seconds

Repeat for a few minutes to calm your nervous system and regain focus.

2. Challenge Unhelpful Thoughts

Anxiety often distorts our thinking. Ask yourself:

“What’s the evidence for this thought?”
“What would I say to a colleague in this situation?”

Reframing helps reduce catastrophising and builds psychological flexibility.

3. Use Scheduled Worry Time

Instead of letting worries hijack your day, set aside 10 minutes to write them down. This technique helps contain anxiety and improves concentration.

4. Ground Yourself in the Present

Try the 5-4-3-2-1 technique:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This sensory grounding helps interrupt anxious spirals.

5. Prioritise and Plan

Break tasks into smaller steps and use tools like the Eisenhower Matrix to sort what’s urgent vs. important. This reduces overwhelm and builds momentum.

6. Move Your Body

Even a short walk or stretch break can reduce cortisol and improve mood. Movement is medicine—especially during high-stress days.

7. Set Boundaries

Protect your energy by:

Saying no to non-essential tasks
Taking regular breaks
Logging off at a consistent time

Boundaries support recovery and resilience.

8. Seek Support Early

If anxiety is affecting your work or wellbeing, speak with a psychologist. Early intervention can prevent escalation and support sustainable recovery.

Final thoughts

Managing anxiety at work isn’t about “pushing through”—it’s about working with your nervous system, not against it. With the right strategies and support, you can feel more in control, connected, and capable.

If you or someone you support is navigating work-related anxiety, I offer evidence-based therapy and assessments via secure telehealth. Referrals are welcome under Medicare, SIRA, WorkSafe Victoria, and Comcare.

By Pinar Karabulut