Ways to Cope with Workplace Anxiety

Reduce anticipatory anxiety

• Prepare and break big tasks into small, concrete first steps.
• Challenge worst-case thinking with "what's most likely?"
• Limit endless checking; set specific times for email.
• Protect sleep and go easy on caffeine, which amplifies anxiety.

The psychology of perfectionism

Perfectionism and workplace anxiety feed each other. If your private standard is "flawless or failure", every task carries threat — and praise never quite lands. That is fertile ground for impostor syndrome: the persistent sense of being a fraud about to be exposed, despite real evidence of competence. The two run in a loop. Impostor feelings drive over-preparation and overwork; the extra effort then "explains away" each success ("I only managed it because I stayed up all night"), so the anxiety returns larger next time. Breaking the loop starts with naming it: define "good enough" before you start a task, keep a plain record of wins and positive feedback to re-read on wobbly days, and say the fear out loud to someone you trust — impostor feelings are remarkably common and shrink when shared.

In the moment

When anxiety spikes — before a presentation or a hard conversation — use quick regulation: slow, long exhales, feet grounded, a brief walk. For sharper episodes, the grounding exercises work at your desk. Steadying yourself first also helps you communicate more clearly under scrutiny.

Ergonomics and physical tension

Anxiety is physical as well as mental, and a poor desk setup quietly adds to the load. Hunched shoulders, a jutting chin and shallow chest breathing mimic the body language of threat — and your brain reads that tension as further evidence something is wrong. Set your screen at eye height, keep your forearms supported, drop your shoulders whenever you notice them creeping up, and move for a minute or two every hour. To undo the tightness that builds up regardless, work through our guide to releasing neck and shoulder tension.

Navigating interpersonal conflict

Few things fuel workplace anxiety like a strained relationship with a peer or manager. De-escalate early, before dread has time to build: raise issues while they are small, in private, and framed around the work ("I think we're reading this deadline differently") rather than the person. Listen for the interest behind their position, acknowledge it, and agree one concrete next step. With a difficult manager, put requests and agreements in writing — it removes ambiguity, and ambiguity is anxiety's fuel. If conflict tips into bullying or intimidation, it is no longer yours to fix alone: involve HR, and in the UK Acas offers free, impartial advice.

Boundaries and support

Some workplace anxiety is a signal that demands are unrealistic — see coping with high-pressure environments. Consider confiding in a trusted manager or using an employee assistance programme; reasonable adjustments exist for anxiety too. If it is persistent or affecting your life beyond work, speak to your GP. The NHS anxiety guide and Mind's workplace hub are good resources.