How do I manage anxiety at work?
Many of us spend most of our waking hours working, so the way we feel at work really matters. In the UK, 15 per cent of people in employment have a mental health condition. And around 875,000 suffer from work related stress, depression and anxiety. In this article, I’ll talk about anxiety and how to manage it at work.

What is anxiety?
Anxiety is a feeling of unease. We all get anxious when faced with stressful situations, and it’s normal to feel anxious when you face something difficult or dangerous. But if you have anxiety that has lasted a long time and it’s severe, this might be an anxiety disorder. It may affect your everyday activities, including your working life.
There are different types of anxiety disorders:
- generalised anxiety disorder - when you feel worried most of the time about things that could go wrong.
- panic disorder - you have panic attacks or fear getting panic attacks.
- social anxiety disorder – you have a fear of social situations.
- obsessive compulsive disorder – you have constant negative thoughts (obsessions) and carry out routines (compulsions) to relieve anxiety.
- post-traumatic stress disorder - you have anxiety after a traumatic event or experience.
- specific phobias – fear of things like objects or situations, which makes you avoid them. Social anxiety disorder, for example, is also considered to be a phobia.
It’s possible to have more than one anxiety disorder.
How can anxiety affect my work?
This can depend on the type of anxiety you have. Some anxiety symptoms you might have are:
- trouble concentrating or making decisions
- feeling irritable
- a racing heartbeat (palpitations)
- sweating
- feeling tense or on edge
If you have social anxiety disorder, you might feel anxious about meetings, avoid promotions, or struggle with public speaking.
Dr Zoe Williams, TV medical presenter and NHS GP in conversation with Dr Rebecca Rohrer, Medical Director at Bupa.
Dr Zoe:
Rebecca, so we're going to talk about anxiety which is a huge topic. The first thing for us to really identify is when does it become anxiety?
What is anxiety and how does that differ from, I guess, from sort of feelings of anxiousness, which we'll all experience and that's normal from time to time.
Dr Rebecca:
Yeah, so feeling worried or fearful because of an external threat is normal. We all get it from time to time.
I think where that starts to tip into anxiety is where you are getting those feelings really frequently, even in the absence of those threats and particularly where it starts to impact on your day-to-day life and stop you doing the things that you used to enjoy before. That's when it becomes more worrying.
Those symptoms vary from person to person. It's a very individual problem, but they can often be really physical.
Dr Zoe:
Yeah, they're not always, "I feel anxious." They can be physical symptoms as well or a real mishmash of symptoms.
Dr Rebecca:
Yeah. Feeling really restless, feeling on edge. Having problems sleeping and relaxing, being irritable, this sense of muscle tension and kind of being on edge, and even in terms of problems concentrating and focusing on things.
So, it's often quite difficult for people to identify when they've developed anxiety.
Dr Zoe:
And the causes of anxiety, again, can be really wide varying, can't they? So, it can be from childhood experiences, it can be things going on in people's lives right now.
It can even be concerns and worries about things that might happen in the future.
Dr Rebecca:
Yeah, and I think that makes it really difficult for people to be able to identify the triggers.
So as you said, previous trauma from the past or from your childhood, difficulties in your day-to-day life as well as physical and mental health problems can all be triggers.
And I think often the challenge is that the mechanisms that people have to deal with the anxiety, like smoking or alcohol or drug taking, even medication that you take can also all be triggers.
Dr Zoe:
Yeah, yeah. They can all add to the problem and become problems of their own.
So, what advice would you give for people who think they may be suffering with anxiety?
I guess if we start off with some more sort of self-help type advice, what are some of the things people can do?
Dr Rebecca:
I think going back to basics is really important and sleep is key with anxiety, cause it can be a symptom but it can also be a good way of managing it.
So going back to basics there.
Diet also very important in terms of not relying on junk food, making sure that you are eating a healthy and varied diet.
Dr Zoe:
And looking after your gut, cause the gut and the brain and our emotions are all connected.
Dr Rebecca:
Yeah. I always recommend that there's no such thing as a silly question.
If you think that you're suffering from anxiety, lean into your peer support network, whether that's at home, whether that's your family, your friends, your loved ones, always worth just opening up to them and talking to them about it.
Dr Zoe:
And I think, as I mentioned at the start, anxiety is a big topic, and things like post-traumatic stress disorder, obsessive compulsive disorder, these are all conditions that have anxiety at the core of them, anxiety-related conditions, so it can be quite varied.
So yeah, I agree what you say.
If you're concerned about it, then do look into it a bit further.
What other tips do you have that might help people manage anxiety?
Dr Rebecca:
So breathing exercises can be really helpful. Even something as simple as breathing in three seconds, holding for three seconds and then breathing out for three seconds can just act as a checkpoint to kind of stop the anxious thoughts.
I think the other things that can be really helpful is about focusing on prioritising what you need to worry about and what you don't need to worry about, and learning to kind of ring fence some of your time.
Dr Zoe:
let some things go.
Dr Rebecca:
Yeah, exactly.
And then also I think people's gut reaction is to avoid situations that might make them feel more anxious, whether that's going on public transport or doing presentations, for example, but actually if you do that, then that becomes really entrenched as a behaviour.
So actually, the important thing is to still do those things, but to do it in a way that makes you feel safer.
Dr Zoe:
So maybe with somebody or on a quiet day.
Dr Rebecca:
Or graduated, doing five minutes and then building that up to 10 minutes and then building that up from there on, so I think it's about sort of really supporting yourself and being kind to yourself.
Dr Zoe:
Yeah. And there's a place for medication as well.
It's not for everybody. I certainly took medication; it really helped me.
I don't anymore, but for a period of time it was helpful.
But if we're get into that stage, do go and see your GP, who can explain the whole range of different therapies and treatments, including things like talking therapy as well, to find out what's going to work best for you as an individual.
Dr Rebecca:
Yeah, there's a massive toolkit available to you and I think if you're really finding it hard to navigate where to go next, your GP is a great first protocol.
What can I do if I can’t work because of anxiety?
Your employer has a legal duty to support your health, including your mental health. So, you should tell your manager if you’re struggling with anxiety. This could be in one of your one-to-one meetings, in confidence.
It’s important to let them know if you think your anxiety is being caused by stress from work. Your manager can signpost you to sources of support. This might be within the organisation, such as an Employee Assistance Programme (EAP).
Your manager can also arrange reasonable adjustments to accommodate your mental health. This might be:
- changing your working hours
- changing your role
- reviewing communication and working relationships
- changing the environment you work in (for example if you work in an office, moving you to a quieter area)
What can I do to manage anxiety?
Below are some ways to help your anxiety symptoms and look after your mental health at work.
Maintain workload and work-life balance
Try to keep a healthy work-life balance and manage your workload by:
- planning your tasks, talk to your manager if you feel your workload is too much
- taking breaks, try to go outside if you can
- taking time off from work to refresh
- rewarding yourself when you’ve completed a task
- developing your hobbies and interests outside of work
Stay active
Getting some exercise may reduce your anxiety levels. When you exercise, your brain releases chemicals that can boost your mood.
Eat a healthy diet
Make sure you eat and drink often enough throughout the day. Otherwise, you may feel tired, dehydrated, and worn down.
Having too much caffeine may cause or increase feelings of anxiety. So, if you drink tea or coffee, try switching to decaffeinated versions. Energy drinks can also contain a lot of caffeine.
Cutting down how much alcohol you drink can help.
Try some relaxation techniques
Staying relaxed may help you control your thoughts and feel calmer. You could try:
- progressive relaxation
- meditation
- breathing exercises
- mindfulness
Get enough sleep
Anxiety can make it hard to sleep. Not getting enough sleep can also impact your mental health. You might feel unfocused at work. There are lots of things you can try to help you sleep better. These include:
- going to bed and waking up at the same time every day
- avoiding having caffeine after 3 pm
- making sure your bed and bedroom are comfortable
- learning to relax before you go to bed – for example, by reading a book or writing down your worries
Talk to friends or relatives
Sharing your worries with someone close to you can help you to feel understood.
Get help from a GP and support organisations
A GP can help you if you’re struggling with anxiety. Your GP may:
- refer you for talking therapies, including counselling or psychological therapies such as cognitive behavioural therapy (CBT)
- recommend taking anxiety medication
- recommend self-help resources available online
Specific charities and organisations may be able to give you advice or support, such as Anxiety UK.
If you’re worried about your mental health, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. You’ll be able to get mental health advice and support usually without the need for a GP referral. Learn more today.
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Sources Sources
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- Social anxiety disorder. Patient. patient.info, last updated April 2023
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- Generalised anxiety disorder. Patient. patient.info, last updated March 2022
- Physical activity and mental health. Mental Health Foundation. mentalhealth.org.uk, last updated August 2021
- Diet and mental health. Mental Health Foundation. mentalhealth.org.uk, last updated January 2022
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- Sleeping well. Royal College of Psychiatrists. rcpsych.ac.uk, published September 2015
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