Breaking Free from Chronic Anxiety at Work

Throughout my career I’ve engaged in countless coaching conversations with professionals at every career stage, from interns, to first-time managers to executives navigating IPOs. One thing is crystal clear: anxiety is an all-too-common experience in the workplace. Whether it’s the pressure to speak up in meetings with higher-ups, worrying about colleagues’ perceptions, or attempting to control the uncontrollable, anxiety and stress affect many individuals. 

According to Gallup’s State of the Workplace Report, 41% of workers worldwide experience significant workplace stress, while only 23% feel genuinely engaged in their jobs. Although anxiety can sap motivation, creativity, and confidence, the good news is that we can choose to break free from it. 

Here are four effective strategies to ease anxiety at work.

1. Recognize Your Worth

Much of our anxiety stems from a primal fear of rejection and an inherent need for social safety. In fact, rejection is literally painful to the brain. And further, it can deeply affect our mental state. A significant portion of our anxiety arises from irrational fears of inadequacy—thinking we are not smart enough or capable enough. Although our conscious minds may recognize our value, our survival instincts often hijack our objectivity. This results in a tendency to play it safe and hide any perceived inadequacies.

The human brain can’t tell the difference between environmental threats - like a tiger attack - and social threats, such as harsh criticism in a meeting. That’s why our instincts push us to act defensively. To combat these misguided impulses, it’s helpful to regularly affirm and embrace your worth—unconditionally. Remind yourself that you are capable and deserving of success, regardless of external validation.

2. Seek Inspiration

Just as our mood can be influenced by the shows we watch, our internal state shifts based on the inputs we consume and the thoughts we hold. To break free from anxiety, shift focus to topics and activities that evoke a sense of inspiration and expansion.

Consider reading uplifting articles, stepping outside to appreciate the beauty of nature, or exploring topics that energize you. These moments of inspiration can counteract the cognitive rigidity that often results from stress and anxiety. By redirecting your focus to something positive, you create space for creativity and a more peaceful internal state.

3. Embrace Boldness

Anxiety often arises from our nervous system’s instinct to keep us safe. However, the ‘threats’ we perceive are frequently imaginary and lack real substance. To confront these fears, perform a rational review of potential worst-case scenarios. Ask yourself: What could go wrong? Write down these possibilities and evaluate their likelihood and impact.

This exercise—essentially an "audit" of your worries—often reveals that most of our fears are unfounded. Gaining this clarity can empower you to take bold actions in your work. As you confront challenges with this updated viewpoint, you'll find that the anxiety associated with your initial fears starts to dissipate. Bold action, informed by rational thought, is a powerful antidote to anxiety.

4. Practice Mindfulness

Anxiety frequently emerges from ruminating on past mistakes or worrying about future outcomes. This tendency pulls our attention away from the present moment. Mindfulness, however, is the practice of being fully aware of what is happening now, without judgment or resistance. 

You can practice mindfulness in short, ten-second sessions throughout your day. Focus on just one of your senses—hearing, seeing, or feeling. For instance, if you focus on sound, spend ten seconds observing the various sounds around you without analyzing or judging them. Engage with your environment as if you were a curious scientist, observing the details without preconceived notions. This act of awareness is the essence of mindfulness. This practice strengthens your ability to remain present to what is, transforming anxiety into a sense of ease.

Building the capacity to move beyond anxiety requires that you become friends with your mind. These four strategies—recognizing your worth, seeking inspiration, embracing boldness, and practicing mindfulness—serve as practical tools to do just that. You can implement any of these techniques at various points throughout your day.

With consistent practice, harnessing your focus toward self-worth, inspiration, clarity, and present-moment awareness can lead to a significant reduction in anxiety. Over time, these efforts create a more fulfilling work experience, enabling you to engage fully and confidently in your professional journey. Anxiety may come and go, but by using these tools, you can cultivate a workplace environment characterized by greater ease and engagement, setting the stage for sustained success and personal well-being.

Amy Eliza Wong is the founder of Always On Purpose®. As a leadership expert, author, and speaker, she collaborates with organizations, like Salesforce and LinkedIn, to provide transformative leadership development and communication strategies. A certified coach in Conversational Intelligence®, Amy combines principles from transpersonal psychology, interpersonal neurobiology, and mindfulness to help executives achieve flow and impact. Her book, "Living On Purpose," won the 2022 Book of the Year award by The Magic Pen.