How to Deal with Anxiety at Work While Staying Productive and Balanced

You might genuinely enjoy what you do and the people you work with. But somewhere during your work hours, a persistent sense of worry and unease begins to creep in. If this anxiety feels confusing ("But I've got the job I always wanted!"), It is not because you’re failing, but because your system is overloaded.

At its core, anxiety is a protective response from your nervous system responding to unpredictable workloads, long working hours, and the high expectations so many modern jobs are built on.

Still, it is manageable. Below, we’ll walk through how to deal with anxiety at work realistically, depending on the type of work anxiety you’re trying to overcome.

Key Learnings

• Workplace anxiety is a result of your nervous system reacting to work-related uncertainty, pressure, and unrealistic expectations.
• Different types of work anxiety require different coping techniques.
• Setting boundaries, prioritizing tasks, and regulating your nervous system can help with managing anxiety at work.
• Do not fall into the trap of thinking there is one answer or a secret key to switching your anxiety off; it's most likely a series of small incremental changes that will work.

Triggers and Symptoms of Work Anxiety

Anxiety lives in your brain, particularly in the area called the amygdala. Each time your amygdala senses a threat (for example, an approaching deadline), it triggers your body to remain alert and focused.

Work Anxiety Triggers 

Most often, your threat-detection system reacts to the following triggers: 

• High workload and long working hours
• Feedback anxiety
• Public speaking and meetings (social anxiety spikes)
• Unclear expectations or changing priorities
• Inadequate pay
• Toxic work environment. 

As these triggers stack up, your system can stop distinguishing between pressure, which keeps us sharp, and anxiety, which does not.

Common Symptoms of Work Anxiety

Workplace anxiety can show up through mental, emotional, and physical symptoms in both professional and personal life:

• Constant worry and overthinking
• Irritability
• Difficulty focusing or completing tasks
• Muscle tension, especially in the neck, jaw, and shoulders
• Headaches or stomach discomfort
• Trouble sleeping
• Restlessness and fidgety behavior
• Work performance declines, despite constant effort.

In addition, the feeling of not coping well can also create feelings of shame, possibly the most debilitating emotion, which can act as another barrier to seeking support.

How to Deal with Anxiety at Work?

47% of employees believe that most of their stress and anxiety are induced by work. Here is what you can do depending on the type of anxiety you’ve got. 

📊 How to Deal with Performance Anxiety at Work

Triggers: high-stakes presentations, performance reviews, tight deadlines, high expectations

People with anxiety or depression are less productive at work and tend to have higher absenteeism levels, which, however, can be fixed if they address the underlying causes of their work anxiety.

1. Define What “Good Enough” Means 

Perfectionism at work only worsens anxiety; though, obviously, it’s great that you’re diligent. However, you can still be a responsible employee if you define task criteria with your manager that includes “must-have” vs. “nice-to-have” elements, so you can focus on the former and proceed with the latter only if time allows. 

Remember: Your work output is never for your benefit; it is for the benefit of colleagues, customers, and clients. It is exceeding their expectations that matters, not your own!

2. Set Very Specific and Realistic KPIs With Your Manager

Clarify measurable progress for a month, a quarter, or even a year for productivity in your job position. 

It’s very common for a manager to provide such KPIs, as they’re often a core part of performance reviews (for instance, a shared table or dashboard that both you and your manager can access).

However, if these aren’t already in place, discuss with your manager the possibility of setting them up together.

3. Focus on Things You Can Control

You can’t control your manager’s or co-workers’ reactions on the job you’re doing. Perhaps they’ll love it or, perhaps, they’ll make a few critical suggestions, but you won’t know it until you submit the work. 

What you can control is the process. 

• Control your preparation (Did I understand the task?)
• Control your effort (Did I give this a reasonable amount of time?)
• Control your communication (Did I ask clarifying questions if needed?)
• Control your follow-through (Did I submit it on time?).

🗣️ How to Deal with Social Anxiety at Work

Triggers: fear of judgment from a manager or co-workers, speaking up in meetings, small talk, asking colleagues for help 

You may be one of those 73% of people with social anxiety who avoid social situations at work. 

1. Try Quick Calming Techniques Before Social Interactions

• Try a short, grounding technique.
• Use a meditation app like Insight Timer to calm down (if your surroundings allow it).
• Do some progressive muscle relaxation.
• Talk to an AI mental health assistant. For example, you can vent to Liven’s self-discovery companion, Livie, before social interactions, and she’ll help you put anxious thoughts into words and ground yourself in the present moment with simple calming techniques.

2. Apply Negative Thought Reframing

This is an exercise from Cognitive Behavioral Therapy (CBT), which helps you identify and replace automatic anxious thoughts with neutral ones.

For instance, once a thought like “They think I sound stupid” pops up in your head, notice it and ask yourself, “What evidence do I have?” 

Most of the time, the assumptions others have about us are often projections of our own fears and worries, and have little to do with reality. And most people are far more focused on how they’re coming across than on judging you anyway.

3. Experiment with Low-Pressure Exposure

Take small steps and very gradually increase their intensity to teach your nervous system that engaging with people at work is safe. 

Try these actions:

• React with an emoji or “thank you” in a group chat.
• Ask one neutral question in a chat.
• Speak once per meeting.
• Say hello or goodbye to one colleague during the day.
• Send one short follow-up message after a meeting.

❗ If bullying, harassment, or discrimination is a reason for your workplace anxiety, please don’t hesitate to talk to HR or use employee assistance programs.

🪫 How to Deal with Anxiety and Stress at Work 

Triggers: heavy workload, tight deadlines, unclear task priorities

77% of employees believe that work-related stress and anxiety have negatively affected their mental health. 

1. Master the Art of Task Prioritization

Structure calms the nervous system.

• Ask your manager which tasks require your immediate attention.
• Write a realistic to-do list with 3 task priorities for a day.
• Break big tasks into smaller subtasks with manageable deadlines.
• Leave buffer time.

“Write down 10 reasons why you want the goal you are working on – to remind yourself and reconnect with your motivation.” — Amanda Jensen, Psy.D., L.P.

2. Set Boundaries with Your Team

Setting good boundaries isn't just a professional skill; it also prevents chronic stress accumulation.

• Set clear working hours so your team knows when they can expect a response from you.
• Say no when capacity is full (yes, we know you might feel guilty, but it’s better to be honest with your manager and not overcommit).
• Schedule “focus blocks” in your calendar where meetings and pings are on pause.
• Delegate tasks when possible.

3. Take Care of Your Physical Health 

One of the most extensive studies on the relationship between lifestyle and work examined 175,543 workers over approximately 9 years. The researchers found that people who worked shifts were more likely to develop depression in the workplace. Meanwhile, those who also smoked, had a poor diet, and didn’t exercise had about 31% higher risk for depression and 21% for developing an anxiety disorder. 

• Aim for at least 7 hours of sleep. Your amygdala overreacts without enough sleep.
• Limit caffeine because it’s a stimulant that can mimic anxiety, or substitute it with healthier energizing drinks like a matcha latte.
• Substitute munchies with healthier snacks to avoid blood sugar crashes, hence, prevent irritability.
• Exercise regularly (75 minutes of intense workouts or 150 minutes of moderate aerobic activity per week) to reduce stress hormones and improve sleep;
• Schedule self-care rituals with mental health tools like Liven to make self-care a part of your personalized plan for a calmer mind. Practice micro-breaks, step into natural light for short walks, and work with calming soundscapes.

This timeless advice is timeless for a reason; self-care works.

“Sprinkle in rewards for yourself between tasks. Rewards could include giving yourself TV or game time, a dessert, beverages, taking a bath, or some other enjoyable activity.” — Amanda Jensen, Psy.D., L.P.

👩🏽‍💻 How to Handle Gig-Economy Anxiety

Triggers: income unpredictability, low job security

Some studies show that gig workers have worse mental health compared to people with regular, stable jobs, especially women, mostly due to income instability. Meanwhile, other studies suggest that gig work can be beneficial if workers possess positive motivation and effective stress management skills.

1. Create a Financial Buffer 

Even a few slow days can trigger financial anxiety. Here is what to do. 

• Set a monthly minimum income goal.
• Track 3–6 month income averages instead of getting upset with slow weeks;
• Improve your budgeting skills

2. Establish a Weekly Review System

You are your own manager. At the end of each week:

• List what you completed (major projects, urgent work tasks, admin work);
• Note what brought income or progress.
• Identify one focus for next week. 

3. Separate “Availability” from “Value”

It’s tempting to be available 24/7 as platforms often value fast responses.

• Set specific times to check messages.
• Use polite status messages or auto-replies when unavailable.
• Remind yourself: it’s quality work that builds long-term value, not instant replies.

Get your personalized plan for a calmer mind! Take a quick quiz

🛋️ How to Deal with Work-From-Home Anxiety

Triggers: blurred work-life boundaries, isolation

Studies show that hybrid models (working 2 days from home and 3 days in the office) make employees happier and reduce quit rates by 33%. However, the lack of self-organization can definitely make one feel anxious if they don’t know how to manage their time and work effectively from home.

1. Create Psychological Transitions from Rest to Work 

Your brain needs a clear signal that a workday has started. 

• Change into designated “work clothes” at the start of the day.
• Begin with the same short routine (tea, stretching, journaling).
• Change your clothes again after you finish work.

2. Build a Dedicated Workspace (Even a Tiny One)

Your brain can’t relax if work happens everywhere in your space.

• Use a specific desk or corner only for work.
• Add visual cues (such as a lamp, plant, or notebook) to mark the area as a work zone.
• Avoid working from bed or the couch whenever possible.

3. Set Predictable Work Hours

Keep your work days predictable.

• Work in time containers (60–90 minutes) instead of endless sessions.
• Use Pomodoro sessions (25 minutes work, 5 minutes rest) for complex tasks.
• Create a bare minimum day plan for high-anxiety days (1–2 essential tasks only). 

❗ If workplace anxiety feels persistent, comes with panic attacks, or affects sleep, job performance, and relationships, please seek professional support from a mental healthcare specialist who can evaluate your symptoms and offer a suitable treatment.

Final Thoughts

Workplace anxiety is a signal that your nervous system needs a little bit of support. Small adjustments like developing simple routines and healthy habits, and learning how to manage stress can help you feel calmer. And never forget you're in good company. Very few of us go through our whole working life without experiencing periods of anxiety, so don't be afraid to talk about it with someone you trust.

To go deeper, continue your self-discovery journey with Liven: try the Liven app (Google Play or App Store), read more about managing anxiety on the Liven blog, or explore your mental health with Liven’s free wellness tests.

References

1. American Institute of Stress. (2025). Workplace stress.
2. Anxiety & Depression Association of America. (2025). Workplace stress & anxiety disorders survey highlights.
3. Bloom et al. (2024). Hybrid working from home improves retention without damaging performance. Nature, 630, 920–925. https://doi.org/10.1038/s41586-024-07500-2
4. de Oliveira et al. (2023). The role of mental health on workplace productivity: A critical review. Applied Health Economics and Health Policy, 21, 167–193. https://doi.org/10.1007/s40258-022-00761-w
5. Kurian et al. (2024). Navigating the gig economy: Wellbeing of Gen Y and Gen Z gig workers. Cogent Psychology, 11(1). https://doi.org/10.1080/23311908.2024.2357458
6. Lu et al. (2023). Gig work and mental health during COVID-19: A gendered comparison. Social Science & Medicine, 337, 116281. https://doi.org/10.1016/j.socscimed.2023.116281
7. Xu et al. (2023). Lifestyle factors in the association of shift work and depression and anxiety. JAMA Network Open, 6(8), e2328798. https://doi.org/10.1001/jamanetworkopen.2023.28798