Let's have an honest chat about something many of us face but don't always talk about: anxiety at work. Whether you're dealing with overwhelming deadlines, Zoom fatigue, or that persistent feeling of "Am I doing enough?" I want you to know that you're not alone in this. As someone who's helped many professionals navigate these waters, I'm here to share some practical wisdom that actually works.
When Work Feels Like Too Much
First things first – let's normalize this. In our "always-on" culture, feeling anxious about work isn't just common; it's practically part of the modern workplace experience. Maybe you:
Lie awake thinking about tomorrow's presentation
Feel your heart race when opening your email
Worry about speaking up in meetings
Get overwhelmed by your to-do list before the day even starts
Sound familiar? Let's talk about how to make all of this feel more manageable.
Understanding Your Work Anxiety Pattern
Think of this like being a scientist studying your own experience (but way less pressure!). What situations at work tend to wind you up? Is it:
Those Sunday evening blues?
Performance reviews?
Tight deadlines?
Difficult conversations with colleagues?
Knowing your triggers isn't about avoiding them – it's about being better prepared when they show up.
Your Daily Calm Kit: Simple Strategies That Fit Into Your Workday
Let's build your personal toolkit for handling work stress. These are all things you can do without anyone even noticing!
1. The 30-Second Reset
When you feel anxiety climbing:
Take a slow breath in for 4 counts
Hold for 4
Exhale for 6
Repeat twice
It's like hitting the pause button on stress, and you can do it right at your desk!
2. The Task Tamer
When everything feels overwhelming:
Grab a sticky note
Write down just three priorities for today
Focus on one at a time
Remember: multitasking is usually just multi-stressing!
3. The Boundary Builder
Try these gentle but effective phrases:
"I can take that on next week when I have more bandwidth"
"Let me check my schedule and get back to you"
"I need to step away from my computer for a quick break"
Setting boundaries isn't being difficult – it's being professional!
Creating Your Calm Work Space
Whether you're at home or in the office, your environment matters. Some simple tweaks:
Keep a plant, body of water, or family photo nearby
Have a stress ball or fidget toy in your drawer
Create a dedicated "worry time" – 10 minutes to write down all your concerns
Take actual lunch breaks (yes, away from your desk!)
The Power of Connection
Here's something we often forget: you don't have to handle work stress alone. Consider:
Finding a "work buddy" who gets it
Being honest with your supervisor about your workload
Joining professional groups where you can share experiences
Exploring your company's wellness resources
When Anxiety Feels Too Big
Sometimes, despite our best efforts, work anxiety can feel overwhelming. That's when it might be time to bring in professional support. Many people find that therapy provides:
A safe space to explore work-related stress
Practical strategies tailored to your situation
Tools for building long-term resilience
Support in creating better work-life boundaries
A Personal Invitation
If you're feeling stuck with workplace anxiety, I'd love to help. As a Licensed Psychologist in NYC, I work with many professionals who are looking to create a healthier relationship with their work life.
I offer free 20-minute online consultations where we can discuss what you're experiencing and explore how therapy might help. It's casual, confidential, and completely focused on what you need.
Ready to take that first step toward a calmer work life? Book your consultation today – we'll chat online from the comfort of your own space!
Remember, managing work anxiety is a journey, not a destination. Some days will be easier than others, and that's okay. The fact that you're reading this shows you're already taking steps toward positive change.
Take care of yourself,
Dr. Yuko
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