Work anxiety: Symptoms, causes, and 10 coping tips

Think about the last time someone at work, maybe a colleague or your manager, asked you how you were doing. How did you respond? If you're like a lot of us, you probably said something like, "I'm good, how are you?" even if it wasn't true.

The truth might have sounded something more like this: I'm losing sleep over a big presentation. I struggle to stop thinking about work when I'm at home. I'm burned out, and I don't know who to talk to for help. The state of the world feels scary, and I'm worried about my job security.

It can be hard to acknowledge the fear and anxiety we feel about work, especially in times of change or uncertainty. But if you struggle with work-related stress or work anxiety, you're not alone; according to a 2021 study from Mental Health America, 83% of workers feel emotionally drained from their work, and 85% agreed that workplace stress affects their mental health.

These feelings are valid, and acknowledging them matters. In this article, you'll learn what work anxiety is, how to recognize the symptoms, what causes it, and 10 practical tips to help you regain control.

What is work anxiety?

Work anxiety is stress and worry specifically caused by your job or workplace. Unlike general anxiety, it centers on work-related triggers such as deadlines, presentations, job security concerns, or workplace relationships.

Common triggers include:

• Task-related stress: Impending deadlines or high-stakes presentations

• Social factors: Poor work culture, lack of connection with coworkers, or workplace conflicts

• External concerns: Job security fears, organizational change, or macroeconomic uncertainty

No matter the cause, work anxiety always revolves around work and the workplace. This type of anxiety can have short-term and long-term consequences, such as reduced productivity, missed deadlines, career stagnation, and even job loss. Prolonged work stress can be even more far-reaching, leading to burnout and more.

That all sounds pretty scary, and it can be. But work anxiety is also manageable with the right tools.

What's the difference between anxiety at work and work anxiety?

Anxiety is a common feeling. According to the National Institute of Mental Health, 40 million U.S. adults struggle with an anxiety disorder. If you're feeling anxious at work, it can be hard to know if you're experiencing generalized anxiety or work anxiety.

While these terms sound similar, they aren't the same. Here's how to tell the difference:

How to know if you have work anxiety

It's difficult to overcome something you don't know you have. If you've felt on edge in the workplace lately or are struggling with physical or psychological symptoms connected to your work, you might be experiencing work anxiety.

Common symptoms of work anxiety include:

• Feeling irritable or frustrated when at work (or when thinking about work)

• Struggling to start working and procrastinating on assignments or deadlines

• Feeling overwhelmed or physically sick at the thought of checking work notifications

• Missing deadlines or turning in substandard work without an outside cause

• Experiencing difficulty concentrating or feeling disconnected from your work

• Worrying excessively about upcoming work to the point that worry interferes with your personal life

• Feeling dread at the thought of going to work and/or consistently experiencing the Sunday scaries

• Experiencing physical symptoms, such as trouble sleeping, fatigue, and uneasiness, as a direct result of work stress

• Overreacting to feedback or other stressful work situations

• Focusing intently on the negative aspects of your work or workplace

What causes work anxiety?

Work anxiety falls into two categories: internal and external. Finding the root cause of your anxiety is the first step toward overcoming it.

Internal factors:

• Imposter syndrome or self-imposed pressure

• Struggling with general anxiety or social anxiety disorder

• Unfulfillment in your role or feeling overlooked

• Lacking a sense of purpose at work

External factors:

• Unclear goals or expectations

• Job security fears or workplace conflicts

• Lack of support and transparency from your manager

• Poor work-life balance, resulting in overwork and long hours

• Unrealistic deadlines or unmanageable workload

• Mounting workplace burnout

Work anxiety can be short-term and long-term. Short-term work anxiety is often caused by situational factors, such as an upcoming presentation. Long-term work anxiety is more likely to be caused by large factors, such as organizational change or macroeconomic conditions.

What are the effects of work anxiety?

Work anxiety affects your life both at work and outside the workplace. You may feel less confident in your role, which may prevent you from taking on additional responsibilities or growth opportunities.

It can also become a self-fulfilling prophecy: worrying so much about missing deadlines that you become unable to function, leading to the very outcome you feared.

Other consequences of work anxiety include:

• Reduced job performance

• Isolation from coworkers

• Loss of productivity

• Lowered confidence and the development of imposter syndrome

• Career stagnation

• Reduced job satisfaction

• Missed deadlines

• Hampered career development

• Impacted personal life and well-being

• Turning down promotions due to work phobias, such as public speaking

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10 tips to cope with work anxiety

We all have work worries: from unread emails that keep us from focusing on our family dinners to the upcoming deadlines that pull our focus away from a night out with friends. When these work worries become too difficult to ignore, they can blossom into full-on work anxiety.

If you're struggling with work anxiety, the first thing to remember is that your anxiety is real. Part of dealing with it is simply acknowledging its existence and finding ways to cope.

1. Acknowledge your feelings

It's not always easy to admit when you're struggling. Often, we push aside our feelings or allow ourselves to invalidate them. In fact, 40% of workers think burnout is an inevitable part of success, a mindset that can fuel toxic productivity and push us too hard at work.

Instead of tamping down your feelings of anxiety, acknowledge what you're experiencing as valid. Recognize that your anxious work thoughts are normal, and embrace them for what they are: thoughts. Then you can begin moving toward a solution.

2. Practice good time management

Feeling overwhelmed at work is a common cause of work anxiety. According to the 2022 Anatomy of Work Index, 42% of knowledge workers experience burnout and imposter syndrome simultaneously, while over a third feel overwhelmed by persistent notifications.

The good news: it doesn't have to be this way. By learning to prioritize your tasks and speaking with your manager when overwhelmed, you can focus on your most important work and delegate or eliminate the rest.

There are so many time management techniques you can use to keep yourself on track and help calm your work anxiety; a few of our favorites include:

• Using the Eisenhower Matrix to prioritize your tasks

• Grouping similar tasks and saving small tasks for in between meetings

• Using time blocking to schedule a more productive day

• Tackling big tasks in the morning with the "eat the frog" time management strategy

• Using the Pomodoro Technique to break work into manageable chunks

3. Keep yourself organized

Feeling (or being) disorganized can take a toll on your ability to perform at work. Unorganized workers can be more likely to miss deadlines or overlook important tasks, leading to stress and anxiety. Visual clutter can also distract you, so keeping your workspace clean and organized matters.

There are a lot of ways you can get organized at work and reduce work anxiety, including:

• Declutter and organize your desk setup

• Create a to-do list structure that actually works

• Use the Getting Things Done (GTD) method to keep track of your tasks

• Remove distractions and learn how to stay focused

• Create a weekly work plan and a daily schedule to map your work

Often, work anxiety happens because you feel pressure to perform, but don't know exactly what you need to get done. A project management tool can help by visualizing all of your tasks, deadlines, and next steps in one place.

4. Set (and stick to) clear boundaries

The shift to remote work has blurred the line between work and home. According to the 2022 Anatomy of Work Index, 37% of workers say their days don't have a clear start or finish time.

More than a third also spend more time checking emails outside working hours than the previous year. The result: overwork and poor work-life balance.

Setting and sticking to clear boundaries is essential to creating a work-free space during off-hours. Setting clear boundaries might look like this:

• Learning to say "no" to asks when you're at capacity

• Taking time off to disconnect and recharge

• Communicating with your manager or your team when you're feeling overwhelmed

• Setting specific "on" and "off" hours and adhering to them

• Snoozing notifications when you're offline

• Removing work applications from your phone or personal devices and only checking emails during work hours

5. Communicate with your manager when you need help

Sometimes, practicing good time management strategies and implementing organizational techniques is enough to help you get back on track. Other times, you'll need to take additional steps, such as bringing your workload to your manager's attention.

Signs you might need to take another look at your workload include feeling overwhelmed by multiple deadlines or being uncertain about what work to prioritize. In this case, it's important to have a candid conversation with your manager.

Speaking to your manager about a heavy workload can be intimidating; it's natural to worry the conversation could reflect poorly on you. Here's how to approach it effectively:

• Frame it around solutions: Focus on the stress you're feeling and your desire to find a path forward together

• Be specific: Clearly state where you're struggling so your manager understands the challenge

• Come prepared: Effectively communicating with potential solutions shows you're committed to your work, not trying to do less

6. Set realistic deadlines and goals

Once you've discussed your workload concerns with your manager, work together to set realistic and achievable deadlines. Review previously set goals and due dates and adjust where possible.

A few ways to set realistic goals and deadlines with the help of your manager include:

• Make sure you're setting SMART goals

• Use a priority matrix to identify your most important work

• Delegate work that's not important or that someone else can do

• Understand goals and responsibilities when working on multiple projects

• Set short-term goals to break down your larger objectives into digestible tasks

7. Take a mental health day if you can

A mental health day is exactly what it sounds like: a day to focus on your mental health. Just like you'd take a sick day if you were feeling under the weather, mental health days are helpful if you're struggling with burnout or work anxiety symptoms.

Check your company's policy before taking one. Then spend your day relaxing and recharging, however you define that.

If you continue to feel distraught after your mental health day or dread returning to work, it might indicate deepening burnout. One small step that can help is keeping track of daily habits using a food diary template, as diet often plays a significant role in mood and energy levels.

8. Practice anti-anxiety techniques outside of work

While work anxiety and general anxiety are different, they often have similar symptoms. Practicing anti-anxiety techniques can help calm your feelings of stress in the short term. These tactics aren't a cure for work anxiety, but they can provide much-needed relief.

Coping techniques that can help you combat a work anxiety attack include:

• Practice deep breathing exercises

• Go for a long walk

• Repeat a calming mantra

• Step away from your computer or work and take a break

• Recognize, acknowledge, and validate your anxious thoughts

9. See if your company has any resources that might help

If you're still struggling with work anxiety after talking to your manager, adjusting your workload, and getting organized, check whether your company has any additional resources. Reach out to the benefits or HR team to see if there are subsidies for professional help, like coaching, therapy, employee assistance programs, or professional development courses.

For some, feeling stagnant at work can lead to work anxiety, so setting professional goals or taking advantage of development benefits like sabbatical leave can reinvigorate your career passion. For others, finding a mentor or taking advantage of wellness programs can help.

10. Know when to ask for additional help

If you've tried our tips and still find yourself struggling with work anxiety (or find that your work anxiety is increasing), it might be time to ask for additional help. Unchecked, work anxiety can develop into more severe mental health concerns, such as generalized anxiety disorder or depression.

Signs that your work anxiety might be evolving into a more serious health concern include:

• Your anxiety begins to affect your life and relationships outside of work

• Your coping mechanisms no longer provide relief from your anxiety

• You feel you need to take more time off than usual, but don't feel refreshed or re-motivated when returning to work

• Your work anxiety affects your physical health

• You become unable to perform at work, including consistently missing deadlines or failing to complete tasks

If these symptoms sound familiar, talk to your manager, mentor, or human resources department about next steps.

Take control of your work anxiety

Dealing with work anxiety can be difficult, but it's not insurmountable. With the right tools and techniques, you're on your way to facing and overcoming your work worries for good.

Much of work anxiety stems from feeling overwhelmed or uncertain about what needs to get done. You can reduce this chaos by:

• Staying organized: Visualize tasks and track deadlines in one place

• Setting clear boundaries: Define when you're on and off the clock

• Communicating openly: Talk to your manager before stress escalates

You don't have to navigate work anxiety alone. Get started with tools that help you stay organized, focused, and in control of your workday.

The Impact Playbook: Motivating employees in a fast-changing world

Boost motivation by helping your employees understand why their work matters. In this free ebook, learn how to create a shared sense of purpose on your team.

Get the insights

Frequently asked questions about work anxiety