12 research-backed strategies to help you manage anxiety at work

Dealing with anxiety doesn't have to mean you can't work effectively.

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• Nearly 50 million Americans struggled with a mental health illness recently, per 2022 research. 
• Medical professionals recommended practicing mindfulness and trying progressive muscle relaxation.
• Research shows making time to socialize and to be outdoors could also improve your wellbeing. 

In March, President Joe Biden declared a national mental health crisis in his first State of the Union and outlined a national plan to improve the wellbeing of Americans. 

For many, mandates to return to the office or job sites are causing anxiety as the US nears 1 million COVID-19 deaths. The overwhelming majority of workers feel stressed about returning to work in person, according to a 2021 survey of 4,500 workers by software company Limeade. What's more, nearly 80% of respondents said they feared exposure to COVID. 

If you're struggling with anxiety while working, there are easy-to-adopt strategies that can help you. 

This article was originally published in 2016 and has been since updated in 2020 and in 2022.

1. Don't let anxiety determine how you live.

Those with anxiety shouldn't fear living, licensed clinical psychologist Dr. Marla Deibler says.

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People with anxiety should avoid limiting themselves, according to Marla Deibler, licensed clinical psychologist and the founder of the Center for Emotional Health of Greater Philadelphia. 

"Those who struggle with anxiety should strive to fully participate in life, despite their bodily experience of anxiety — anywhere at anytime," Deibler says. "Being willing to fully experience themselves and their private experiences (thoughts, feelings, physical sensations, etc.) and being accepting of that range of experiences, while continuing to act on with what is important to them, will lead them to in the direction of ceasing the struggle with anxiety."

While this may sound hard to do during social isolation, experts say activities like journaling, yoga, and meditation can help one feel fully present in the moment.

Deibler provided Insider with some other crucial tips — from symptom management strategies to changing your entire mindset — for handling anxiety in your job.

2. Try not to suppress your anxiety.

The next time you feel anxious, try practicing acceptance.

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Stifling your feelings is counterproductive. 

"Everyone experiences anxiety," Deibler says. "It is a normal response to stress. Let it in when it shows up. Practice acceptance. Rather than trying to push it away (which tends to be futile, resulting in feeling more overwhelmed and less in control), make room for anxiety. It is showing up to try to bring your attention to something."

Deibler says that, by allowing space for some anxiety while you're working, you'll render it less bothersome in the long run. 

 

3. Make time before or after work to be outdoors.

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A 2021 study by the University of York found that engaging in outdoor activities, like gardening, can improve mood and reduce anxiety. Additionally, participating in an outdoor hobby for 20 minutes consistently for three months was associated with better mental health, the authors found. 

4. Be mindful.

Practicing mindfulness can help you overcome moments of panic.

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Check in with yourself once in a while. 

"Examine anxiety with curiosity when it shows up, rather than rejecting it," Deibler says. "What do you notice when it shows up? What are you thinking and feeling?"

5. Invite anxiety along for the ride.

Try pushing yourself outside of your comfort zone.

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Confront your anxieties head on. If you're nervous about public speaking, take an online class to improve your skills. If you're afraid of talking to your coworkers, try to strike up a conversation via video chat. 

"Push yourself to enter situations that lead to anxiety in order to demonstrate to yourself that you can persevere and succeed despite anxiety," Deibler says. "Exposing yourself to anxiety-provoking situations, rather than avoiding them, helps to change your relationship to anxiety and increase your confidence in these situations."

 

6. Practice self-care.

Catching up on your sleep is a great way to relieve stress.

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Don't forget to take care of yourself.

"Attend to your own feelings and healthy lifestyle practices: good nutrition, sleep, and exercise are important to well-being, resilience, and healthy stress management," Deibler says.

7. Remind yourself that your mind is not always the best advisor.

Take stock of the thoughts you're having.

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Sometimes, you can't trust yourself.

"Our minds like to constantly tell stories, analyze, judge, give advice, and criticize," Deibler says. "Sometimes these thoughts are supremely unhelpful to us. Observe what your mind does. Notice the thoughts. Note that they are not objective truths. You get to decide whether the thoughts are worthy of your attention."

8. Take a break.

Getting some outdoor time can help relax your mind.

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Deibler notes that changing your pace or scenery from time to time actually helps with managing anxiety. Find ways to do this while social distancing: maybe bask in the sun if you have a backyard, or go for a stroll in a nearby park. When taking precautions, the risks of spreading or contracting the virus in open air are slim, experts say.

9. Try progressive muscle relaxation.

Taking a few minutes during your work day to stretch or practice diaphragmatic breathing can help.

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Engage in exercises that relax your body and set your mind at ease. 

"Diaphragmatic breathing or other relaxation inducing practice (e.g., mindfulness meditation, progressive muscle relaxation, guided imagery exercises, tai chi, yoga) can reduce stress by helping to encourage the relaxation response."

10. Lay off the coffee.

Caffeine, a stimulant, can make you jittery and uncomfortable.

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When it comes to managing anxiety, that latte in the morning is not your friend.

"Keep caffeine consumption to a minimum, as it can increase heart rate and physiological symptoms of anxiety," Deibler says. 

11. Stay connected.

If you have five minutes, give a family member or friend a call.

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You can get by with a little help from your friends. 

"Social support is vital to managing stress," Deibler says. "Maintain connections to family and friends. Talking with others can do a world of good."

12. Seek professional help.

Cognitive behavioral therapy may be helpful if you are struggling with anxiety.

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Remember, you don't have to go through this alone. 

"Sometimes anxiety can be difficult to manage without professional help," Deibler says. "A clinical psychologist who provides cognitive behavioral therapy can assist individuals in learning to better understand anxiety and change their relationship to their anxious thoughts and feelings. Concerned coworkers and employers might also choose to express their concern for a colleague and help to normalize the experience and encourage the individual to seek help."

There has been a huge surge in the number of healthcare professionals providing telemedicine services, so check with your job or insurance provider to see what your options are for care during quarantine.

If you or someone you know is struggling with depression or has had thoughts of harming themselves or taking their own life, get help. The National Suicide Prevention Lifeline (1-800-273-8255) provides 24/7, free, confidential support for people in distress, as well as best practices for professionals and resources to aid in prevention and crisis situations.

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