7 Strategies for When Work Anxiety Takes Over

Anxiety at work doesn't always announce itself with a panic attack. Sometimes it's just that knot in your stomach before you open your laptop. The racing thoughts at 2 AM about everything you didn't get done. The feeling that no matter how much you accomplish, it's never quite enough.

Work-related anxiety has become so common we've almost normalized it. Feeling constantly on edge isn't just "how work is." It's a signal that something needs to shift.

The relief you're looking for doesn't necessarily require quitting your job or completely restructuring your life. Sometimes the most powerful changes come from the smallest adjustments. Below are seven practical strategies that can help you move from anxious and overwhelmed to calmer, more grounded, and actually present in your life. Real, lasting change comes from the small, sustainable things we do consistently.

1. Expectation Reset

Look at what you're expecting from yourself today. Now pick just one thing and give yourself permission to do it "good enough" instead of perfectly. That email you've been overthinking? Send it. That project you keep tweaking? Stop at “good enough” instead of perfect.

Perfectionism and anxiety are best friends and they feed off each other. When you aim for progress instead of perfection, you're not lowering your standards. You're choosing forward movement over paralysis. And honestly, that's what actually gets results.

2. Work-Day Boundary Habit

Here's a simple practice that makes a real difference: mark the end of your workday with a consistent ritual. Close your laptop and say "I'm done for today". Turn off work notifications. Take three deep breaths at your front door before you walk inside.

This isn't just symbolic, it's sending a clear message to your nervous system that work time is over. Without these transitions, your brain stays in work mode all evening, which is how anxiety creeps into every corner of your life.

3. Practice Saying No

Today, say no to just one thing. One meeting that could be an email. One request that isn't urgent. One task you've been carrying out of guilt rather than necessity.

If saying no feels impossible, start smaller: "Let me check my schedule and get back to you." That buys you time to decide without the pressure of an immediate response. Protecting your time in these small ways adds up quickly, creating breathing room where there was none before.

4. Notice What Fuels (and Drains) You

Take five minutes to scan your calendar and to-do list. Mark the things that energize you with a star, the ones that drain you with an X, and underline what feels neutral.

Now make one small change: delegate one X task, reschedule it, or give yourself permission to let it go entirely. Then prioritize one starred activity. This isn't about avoiding hard things; it's about being strategic with your limited energy so you have something left for yourself at the end of the day.

5. Self-Compassion Pause

Next time you catch yourself spiraling into "I'm behind" or "I'm not doing enough," stop. Pause and say out loud: "I'm doing the best I can with what I have right now."

This isn't just feel-good fluff. Self-compassion actually lowers cortisol and helps regulate your nervous system. When you're already anxious, beating yourself up only increases stress. Being kind to yourself creates the safety your nervous system needs to regulate.

6. Decision Detox

Identify one small decision you can automate or eliminate today. Set up recurring grocery delivery. Meal prep on Sundays so you're not deciding what's for dinner every night. Lay out your work clothes the night before.

Decision fatigue hits hardest when you're already overwhelmed. Every tiny choice you make throughout the day pulls from the same mental energy tank. Removing just a few of those daily decisions can make everything else feel more manageable. Remember, even small changes count.

7. Connect to What Matters Most

Pause right now and ask yourself: "Is what I'm doing today connected to what I actually care about?"

When your daily work feels disconnected from your values, anxiety often fills that gap. But when you can draw even a small connection between your tasks and what matters most to you, the overwhelm starts to lift. Reminding yourself that you are providing for your family, contributing to something meaningful or building to a bigger goal adds meaning. One of the most powerful antidotes to anxiety is connecting your actions to what is meaningful to you.

Why These Small Steps Work

Anxiety and overwhelm aren't character flaws, and they're not something you just need to "get over." They're signs that your current pace, expectations or environment aren't sustainable for your nervous system.

Chronic workplace stress affects both your mental and physical health. But what matters more than the statistic is that you deserve to feel okay. Not just surviving the workweek but actually having energy left over for your life.

These seven strategies won't magically eliminate every stressor at work. But trying a couple can help you build a steadier foundation. And from that place, you can start making bigger changes if you need to.

Your Story Can Change

I know you're tired. I know it feels like this is just how things are now. But anxiety and overwhelm don't have to be your constant companions. You don't have to white-knuckle your way through every day, anxiety therapy can help.

If you're ready to explore what it might feel like to move through your workday with more calm and less dread, I'd be honored to support you. Let's figure out what your path forward looks like and one that actually fits your life.

Ready to feel more grounded?
Contact me today and let’s get you on your way to more joy, calm and connection.

Article by Licensed Mental Health Counselor Tracy Foels