How Do I Manage Stress at Work?
Sunday dread, meeting anxiety, and feeling like you'll be found out. You're not alone.
Workplace Anxiety Is Common
Feeling anxious at work is incredibly common, yet many people suffer in silence, worried it makes them look incapable.
From performance pressure to difficult colleagues, the modern workplace creates many triggers for anxiety.
Signs You Might Be Experiencing Work Anxiety
Sunday night dread: That sinking feeling as the weekend ends.
Avoiding certain tasks: Putting off emails, meetings, or phone calls.
Physical symptoms: Stomach issues, headaches, or tension before or during work.
Difficulty concentrating: Your mind goes blank in meetings or when facing deadlines.
Perfectionism paralysis: Spending too long on tasks because nothing feels good enough.
Imposter syndrome: Feeling like you'll be 'found out' as not good enough.
Overworking: Staying late to compensate for perceived inadequacy.
Common Causes
Unrealistic workload or expectations.
Lack of control over your work or schedule.
Poor management or toxic workplace culture.
Job insecurity or fear of redundancy.
Conflict with colleagues or feeling isolated.
Unclear role expectations or constantly shifting priorities.
Remote work blurring boundaries between home and office.
Strategies That Can Help
Break large tasks into smaller, manageable steps.
Set boundaries around work hours and stick to them.
Talk to your manager about workload if it's overwhelming.
Use grounding techniques when anxiety spikes during the day.
Take proper breaks - even a five-minute walk helps.
Connect with supportive colleagues when possible.
Consider whether the job itself is right for you long-term.
Try This Now
Desk reset (1 minute): Push your chair back, plant your feet flat, drop your shoulders, unclench your jaw, take 3 slow breaths. Do this every hour.
Priority clarity: Write down the 3 most important things you need to do today. Cross everything else off your mental list — it can wait.
Boundary script: Practise saying: 'I can look at that tomorrow' or 'I need to check my capacity before committing.' Have these phrases ready.
When to Seek Professional Help
If work anxiety is causing physical symptoms (chest pain, nausea, panic attacks).
If you're dreading every single workday and it's been going on for weeks.
If anxiety is bleeding into your personal life, sleep, and relationships.
If you're using alcohol or other substances to cope with work stress.
Talk to your GP, and consider whether occupational health support is available through your employer.