Practical strategies for managing anxiety in the workplace

You might feel like the only person there with the feelings. At least you can’t see anyone else fidgeting and sweating. You take yourself to the toilet to calm down and hide the shaking, but it doesn’t help you concentrate or switch off your racing mind. You do everything you can to hold in your internal discomfort as you try to avoid showing reactions that your rational head knows are disproportionate to the situation. Sometimes it’s easier just to avoid stuff.


In the fast-paced and demanding world of work, it's not uncommon for people to experience anxiety and the truth is, there are probably many people alongside you feeling just as uncomfortable. The pressures of meeting deadlines, navigating office dynamics, and striving for professional growth can contribute to a stressful work environment. Not to mention the expectations of society that leave most of us in a twizzle.

Recognising and addressing anxiety is crucial for maintaining both mental well-being and productivity. In this article, I will explore practical tips to cope with anxiety at work and foster a healthier and more balanced professional life.

Identify triggers

Understanding the specific factors that contribute to your anxiety is the first step in managing it effectively. Reflect on situations or tasks that consistently provoke stress. Whether it's tight deadlines, public speaking, or interpersonal conflicts, pinpointing the triggers allows you to develop targeted coping mechanisms. Remember that your anxiety may come from outside the workplace and what happens inside is merely the tip of an iceberg.

Establish boundaries

Setting clear boundaries between work and personal life is essential for maintaining a healthy balance. Overcommitting and working long hours can contribute to burnout and heightened anxiety. Learn to say 'no' when necessary and prioritise self-care. Allocating time for relaxation, hobbies, and social activities outside of work can significantly alleviate stress.

Practice mindfulness and meditation

Incorporating mindfulness and meditation techniques into your routine can be transformative in managing workplace anxiety. Taking short breaks for deep-breathing exercises or practising mindfulness meditation helps centre your thoughts and promotes a calmer state of mind. Apps and online resources can guide you in adopting these practices.

Effective time management

Poor time management can be a significant contributor to workplace stress. Develop a systematic approach to organising tasks and deadlines. Utilise tools such as calendars, to-do lists, or project management apps to prioritise and schedule your work efficiently. You can make large tasks less overwhelming by breaking them down into smaller, more manageable steps.

Cultivate a supportive network

Building a network of supportive colleagues or friends in the workplace is crucial for coping with anxiety. Share your thoughts and concerns with trusted individuals who can offer guidance or simply lend a listening ear. Knowing that you're not alone in your experiences can provide a sense of camaraderie and reduce feelings of isolation.

Seek professional help

If workplace anxiety becomes overwhelming and begins to impact your daily life, seeking professional help is a valid and important step. A mental health professional, such as a hypnotherapist, can provide coping strategies tailored to your specific situation and help you develop a more resilient mindset.

Promote a positive work environment

Encourage a workplace culture that prioritises mental health and well-being. Employers can play a significant role in fostering a positive atmosphere by promoting open communication, providing resources for stress management, and offering mental health support programs. You can contribute by promoting a collaborative and supportive atmosphere among colleagues.

Regular physical exercise

Physical activity is a powerful stress reliever. Regular exercise releases endorphins, which act as natural mood lifters. Find an activity that you enjoy, whether it's jogging, yoga, or even a brisk walk during lunch. Incorporating exercise into your routine can contribute not only to your physical health but also to your mental well-being.

While workplace anxiety is a common challenge, you can take proactive measures to manage and alleviate its impact. By identifying triggers, setting boundaries, practising mindfulness, managing time effectively, cultivating a support network, seeking professional help when needed, promoting a positive work environment, and incorporating regular exercise, you can navigate the demands of the workplace with resilience and well-being.

Remember, prioritising your mental health is not only beneficial for yourself but also contributes to a more productive and positive work environment overall.

The views expressed in this article are those of the author. All articles published on Hypnotherapy Directory are reviewed by our editorial team.

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Farnham, Surrey, GU9
Written by Juliet Hollingsworth, MSc
Farnham, Surrey, GU9

Juliet is a trauma-informed therapist. Her passion is helping people reach their potential through a combination of hypnotherapy, psychotherapy and transpersonal psychology.

Juliet works online and face-to-face with clients across the world. (DHP Clinical Hypnotherapy & Psychotherapy. MSc Consciousness, Spirituality & Transpersonal psychology.)

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