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How do I manage anxiety at work?

profile picture of Bianca Clarke
Cognitive Behaviour Therapist
07 October 2024
Next review due October 2027

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.

people sitting down for a meeting in the office

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. 

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:

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:

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.

profile picture of Bianca Clarke
Bianca Clarke
Cognitive Behaviour Therapist

 

Co-author

Rasheda Begum, Health Content Editor at Bupa UK

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