Coach-Approved Tips For Conquering Workplace Anxiety
January 12, 2026Our professional lives can be challenging. While we can consciously decide how to manage the seemingly non-stop array of pings, emails, impromptu meetings, and deadlines, we have much less control over the environment and culture we may find ourselves in. Workplaces, by default, are microcosms of the population at large. It goes to follow that employees will very likely find themselves dealing with a variety of personality types and work ethics. In turn, employees must learn to get along with co-workers and bosses to the best of their ability.
Inherent in Every Work Setting
Since no one can control for every variable, stressors and challenges are inherent in every work setting. Human workers do not exist in self-contained bubbles. We are all complex individuals with integrated skills, talents, and needs. Just as mental health cannot be separated from physical health, personal lives and challenges cannot be separated from professional performance and productivity. For instance, consider the impact of caregiving for a sick child or parent. Your own self-care may be diminished by the additional demands on your time. You may show up at work feeling distracted, overwhelmed, and sleep-deprived, thereby reducing your productivity.
In addition, as the APA’s 2024 Stress in America Report indicated, the future of our nation is a significant ongoing stressor for the vast majority (77%) of Americans. Concerns about politics, the cost of living, mass shootings, and the environment all came into play. In my estimation, these concerns can be more than a little distracting!
Since we spend most of our waking lives at work, occupational wellness and satisfaction are integral to survival and all other aspects of life. As a result, challenges at work are often highly emotionally-charged. Time and time again, I have worked with professionals who are excellent at their jobs but are bogged down by anxiety triggered by the dynamics of their work environments. Unreasonable workloads, inept management, poor self-care, and personality conflicts with co-workers all come into play.
Managing Workplace Anxiety
It behooves employees and leaders alike to learn to employ practical ways to manage workplace anxiety. There is no shortage of research about the epidemic of stress in our world. It is palpable and undeniable. A review of the above dialogue should help to normalize what workers may be experiencing.
Although workplace anxiety may feel isolating and even shameful, understanding that your co-workers likely experience similar emotions can help to reduce your own anxiety. Stressing because you are stressing (or feeling some other emotion) only serves to add an unnecessary level of intensity. Recognizing and acknowledging your emotions can go a long way in helping to alleviate negative experiences. Practicing mindfulness and learning to identify the early clues of distress – for instance, neck pain, a tight jaw, or an upset stomach – can help signal the need for short breaks and the interruption of negative thought patterns. Regardless of whether workers are in-person, remote, or hybrid, ever-changing technology is here to stay. However, our human bodies and minds were not designed to spend day and night in front of computer screens. We need movement, rest, and human interaction. We need to ensure that our workspaces are clean, organized, and ergonomic.
By incorporating stretching and exercise into our daily routines, we can help to minimize repetitive stress injuries from computer work as well as increase endorphins, reduce anxiety, and improve sleep quality.
I would be remiss if I did not mention how important a healthy diet is when we aim to reduce workplace anxiety. If we rely on “feel-good” fixes, such as caffeinated drinks, sugary snacks, or comfort foods, our moods will likely be erratic and may be accompanied by unwanted weight gain. Aim for a balanced eating plan full of whole, unprocessed foods.
Recognize that self-care is not selfish. In fact, taking time to address all aspects of wellness and recharge away from work helps to enhance productivity. Stressing over productivity (i.e., “productivity anxiety”) is actually counterproductive. Accept that the “Infinite Workday” (a term coined by Microsoft) is here to stay, but blocking out time to focus on high-priority tasks can serve to minimize anxiety.
Additional tips for managing workplace anxiety and burnout follow.
1.
Utilize PTO and mental health days. And, when you are not feeling well, do yourself and your colleagues a favor by using your sick time.
2.
Stop striving for perfection. Aim for progress, not perfection. Be patient with yourself. Little changes will add up to big results over time.
3.
Establish boundaries between work and personal time. Remote work has blurred the lines between work and personal, often in favor of work. Set a schedule, especially if you work at home, and stick to it.
4.
Take time to relax. Relaxation recharges our batteries, and we return to work more productive.
5.
Understand that people are not mind-readers. Speak up for yourself. Ask for what you need or prefer. Communicate work tasks and deadlines clearly. Send gentle reminders, if necessary.
6.
Help someone else. Mentor a more junior co-worker. Share your skills.
7.
Pick your battles. Often, simply observing can be a learning experience. There is seldom a need to engage in every dispute or disagreement. Different points of view and different ways of doing things go with the territory of the work environment. Be open to other opinions and preferences.
8.
Limit time on social media and watching the news. Stay informed, but limit exposure to disconcerting stories and events, which can translate into unnecessary anxiety.
9.
Extend grace to your co-workers. It is impossible to fully understand someone else’s life experience and what factors may be impacting their work performance or mood.
10.
Have faith – in yourself, in others, and (for many) a Higher Power.
11.
Breathe. It is very common for computer users to hold their breath as they type and scroll – a phenomenon dubbed “email or screen apnea” by Linda Stone in 2007. Begin to train yourself to take deep breaths through your nose as you work.
12.
Blink. Computer users tend to blink less. Set a timer to remind yourself to look away from your screen at regular intervals.
13.
Step outside or take a quick walk. Connecting with nature has a calming effect and helps to refocus your energy.
14.
Establish a bedtime routine and get enough sleep. Sleep is, finally, being recognized as the new superpower! Chronic sleep deprivation can lead to a whole host of issues, including daytime tiredness, inability to concentrate, anxiety, depression, and weight gain.
15.
Consider working with a Coach. Get the support and dedicated time you need to set goals, develop coping strategies, process your thoughts, and stay accountable.
Conquering workplace anxiety requires ongoing awareness and effort. However, please be advised that attempting to incorporate all of the above-mentioned tips into your routine all at once will only create more anxiety. Pick one or two things that will, likely, have the most impact and work on those before moving on to the others. Aim for progress, not perfection. Be patient with yourself. Little changes will add up to big results over time!
Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer at Formula for Excellence.
 | ABOUT THE AUTHOR Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with advanced degrees in Behavioral Science, Psychology, and Marriage and Family Therapy. She works with clients to redesign their lifestyle habits and reach their personal and professional goals. Subscribe to the Formula For Excellence® newsletter to receive a Free Habit Tracker and occasional health and wellness tips. Read more articles by Coach Jenna! |
