Work anxiety is more common than many people realize. If you work in a high-stress environment and feel on edge during your workday, chances are you’ve experienced it.
Work anxiety can feel like racing thoughts during your commute, constant worrying about deadlines, and physical symptoms like headaches or stomach issues. It’s not just feeling stressed here and there. It’s a persistent sense of unease tied directly to your job, and it can disrupt your entire life.
Understanding symptoms, causes, and ways to cope with work anxiety can help you get the support you need to ease the stress you’re carrying.
What You’ll Learn
- What is workplace anxiety, and how is it different from general anxiety?
- What factors in the workplace can contribute to anxiety and burnout?
- How can you manage work anxiety and set healthy boundaries?
- When should you seek professional support—and what options are available at PrairieCare?
Quick Read
Workplace anxiety is more common than you might think—and it’s more than just occasional stress. It shows up as racing thoughts during your commute, dread before the workweek starts, or physical symptoms like headaches and nausea. When left unaddressed, this persistent anxiety can affect not only your performance but also your relationships, confidence, and overall well-being.
Many factors can fuel workplace anxiety, including unrealistic workloads, lack of support, unclear expectations, or deeper mental health conditions like generalized anxiety or ADHD. Symptoms may include irritability, procrastination, trouble sleeping, or difficulty focusing. Over time, unchecked anxiety can lead to burnout, emotional exhaustion, and stalled career growth.
The good news: there are practical ways to manage work anxiety. From setting boundaries around work hours and communication, to practicing coping techniques like grounding and mindfulness, small changes can make a big difference. For more structured support, PrairieCare offers outpatient programs with flexible scheduling, so you can get help without stepping away from your job.
What Is Workplace Anxiety?
Work anxiety is a form of anxiety that flares up during your workday and is triggered specifically by your job. But it can also carry over into your personal life with ruminating thoughts, stress about the next day’s work, and a sense of dread.
Work anxiety can be different for everyone, but it often looks like:
- Persistent stress or worry focused on work-related situations, like work tasks, coworkers, or due dates
- Noticing physical symptoms, such as muscle tension, stomachaches, headaches, or nausea, when you think about work
- Feeling edgy, jumpy, or nervous in your work environment
If you cope with regular anxiety that isn’t limited to work-related factors, it’s likely stemming from other sources. It could be amplified at work because of the demands of your job, but anxiety at work isn’t necessarily the same as workplace anxiety. Workplace anxiety is specifically triggered by aspects of your job.
If left unaddressed, work anxiety can lead to serious long-term effects. These can include burnout or crashing out, a sense of resentment toward your work, and other mental health challenges, like depression, emotional numbness, or substance use.
Symptoms of Work Anxiety
It’s normal to be unsure whether you’re experiencing workplace anxiety, general anxiety, a different mental health disorder, or even physical health issues.
Here are some common signs that could point toward work anxiety:
- Irritability or frustration related to work tasks or specific coworkers
- Procrastination and difficulty starting projects
- Overwhelm or physical sickness
- Missed deadlines or lowered performance
- Trouble focusing or feeling disconnected from work
- Excessive worrying about work that spills into personal time
- Dread about going to work, especially after a day off or the end of your weekend
- Trouble sleeping or fatigue tied to work stress
- Intense reactions to feedback or minor work stressors
- Constant focus on the negative aspects of your job
Why Does Work Make Me So Anxious?
A multitude of factors can fuel workplace anxiety, such as a tight deadline on a project or a serious workplace conflict that makes you feel uneasy. Furthermore, underlying mental health conditions, like generalized anxiety disorder or ADHD, usually spill over into every aspect of your life, including work.
Factors that can contribute to work anxiety include:
- Unclear expectations from managers or leadership
- Fear of job loss or financial instability
- Lack of support from supervisors or coworkers
- Poor work-life balance and long hours
- Workplace conflict or bullying
- Isolation or feeling like an outsider
- Burnout from chronic stress
- Lack of fulfillment, purpose, or recognition
- Unrealistic workloads or deadlines
What Happens If Work Anxiety Continues?
Ignoring work anxiety doesn’t make it disappear. The longer it goes unaddressed, the more it can seep into different areas of your life. For example, you might notice your job performance slipping as it becomes harder to focus or stay motivated. This can lead to more anxiety or depression, causing you to withdraw from coworkers and loved ones, and leaving you feeling isolated and disconnected. As your productivity dips, self-doubt can creep in, often fueling imposter syndrome and chipping away at your confidence.
Over time, anxiety can stall your career growth, making it harder to pursue new opportunities or earn promotions. The stress you’re carrying at work can begin to spill over into your health and relationships. If you’re experiencing work anxiety, it can feel all-consuming. But you’re not alone, and there are ways to cope.
8 Ways to Cope with Work Anxiety
1. Identify Your Main Work Anxiety Triggers
Start by reflecting on what causes your anxiety most often. Common triggers might include meetings, emails, discrimination, having too much on your plate, or coworker conflicts. Writing down specific anxiety-inducing situations can help you recognize patterns and start looking for solutions or boundaries.
2. Create Work-Life Balance
Whenever possible, set clear start and stop times for your workday to avoid letting work seep into personal time. For example, if you work at a desk job with a lot of computer or phone use, make a habit of taking breaks from screens, and use your time off for rest or things you enjoy. Making small, intentional changes like these can help your mind recharge.
3. Ask for Reasonable Accommodations
If you have a diagnosed mental health condition, such as anxiety or ADHD, you could request workplace accommodations under the Americans with Disabilities Act (ADA) from your HR department. These can include flexible scheduling, reduced noise environments, or receiving instructions in writing, depending on the type of job you have. Working with a mental health professional can help you identify ways to adapt the work environment to your needs.
4. Get Outside and Move When You Can
Regular physical activity can help regulate your mood and reduce anxiety. Aim to take walks, spend time outdoors during breaks, or sit in natural light when possible. If getting outside isn’t an option, stretching or doing breathing exercises indoors can make a difference.
5. Set Boundaries Around Work Communications
Establish limits on when and how you engage with work communications. Turn off notifications after work hours, clearly communicate your availability to coworkers, and resist the urge to respond immediately to non-urgent requests. This helps create a clearer separation between work and personal life.
6. Develop Coping Techniques for Better Resilience
When anxiety spikes, grounding exercises or mindfulness techniques can help. Simple breathing exercises can calm your nervous system, and keeping a written list of tasks can prevent overwhelm by helping you stay organized and focused. Not only does this help during the challenging moments, but in daily tasks, it enables you to build more resilience and prevent burnout.
7. Talk to Your Manager
If possible, bring up challenges with your manager early before they escalate. Frame these conversations around finding solutions that support both your well-being and team performance. Open communication can lead to helpful changes, especially if your supervisor is supportive and cares about you.
8. Seek Professional Support
Therapy or counseling can provide tools and strategies for managing work anxiety. Consider outpatient programs such as Intensive Outpatient Programs (IOPs), which offer structured support for people who need ongoing care. All of PrairieCare’s IOPs have part-time programming, including telehealth options, which means you can maintain your regular schedule while still receiving comprehensive, high-quality care.
Mental Health Support in Minnesota
At PrairieCare, treatment begins with talking with our team to find the best service for your situation. Whether you are dealing with work anxiety, co-occurring mental health conditions, or burnout, we’re here to help.
We offer a full range of mental health services throughout Minnesota, including:
- Intensive Outpatient Programs (IOPs) for all ages
- Partial Hospitalization Programs (PHPs) for all ages
- Inpatient Hospitalization for individuals 35 and younger
- In-person and telehealth clinic services
- Specialized therapies like CBT, A-DBT, ACT, art therapy, and more
- Psychiatric assessments and medication management
- Trauma-informed care for all backgrounds and needs
Workplace anxiety doesn’t have to be something you just learn to live with. Support is available, and things can get better. If you’re ready to take the next step, talk with our team today by filling out our form or call us at 952-826-8475.
FAQs About Work Anxiety
How do I stop feeling anxious about work?
- Start by identifying your anxiety triggers, setting boundaries around work, and practicing coping strategies. Professional support through therapy or outpatient care can also make a big difference.
Why does work make me so anxious?
- Common causes include unclear expectations, lack of support, poor work-life balance, and underlying mental health issues. External factors like job security or discrimination fears also play a role.
What are the symptoms of work anxiety?
- Symptoms include irritability, trouble concentrating, dread about work, physical symptoms like headaches or stomachaches, and difficulty sleeping, which can all signal work anxiety.
How can I reduce my anxiety at work?
- Use techniques like grounding, taking regular breaks, and asking for workplace accommodations. Consider outpatient therapy if anxiety is interfering with daily life.
How to handle an employee with mental health issues?
- If you have an employee who you suspect or know is struggling with workplace anxiety, provide a supportive, non-judgmental environment. Offer resources like workplace accommodations, Employee Assistance Programs, or discuss comprehensive mental health services, such as PrairieCare’s outpatient programming.
What to do when your job affects your mental health?
- Talk to your manager or HR about support options. Seek professional help through therapy or outpatient programs. Your mental health matters more than your job performance.