4 Things You Should Do to Help You Manage Anxiety at Work

Doing work in an office environment can be a stressful experience at times, especially if you’re pressed for time or lack the resources you need to ensure the success of your ongoing projects. It’s at these moments when you have to be at your 100 per cent but the need to manage high levels of anxiety at the same time can prevent you from focusing on your professional responsibilities.

If you’re looking for ways to keep your anxiety level in check while in the workplace, here are some of the strategies that you can try.

Schedule Breaks Between Your Important Tasks

Many people have the goal of putting their all into the work that they do. While this is possible in some cases, being 100 per cent focused on your task at all times can be asking too much from yourself. To maintain the level of attention that you need while you’re on the clock, you have to add a few breaks into your schedule. Perhaps you can schedule one after a meeting so you can give yourself time to recover and gather your thoughts for the next task on your list. You can also use the Muslim Pro app to schedule prayer breaks and keep your anxiety in check as you go about your day and accomplish your tasks one by one. The Muslim Pro app Instagram account can offer other tips on how to maximise the use of the app.

While you’re on your short break, make an effort to assess yourself and your anxiety level. If it’s higher than usual to the point that it might affect your work, perhaps you can meditate and do breathing exercises for a bit to bring it down. If it’s not, then you can start mentally preparing yourself for your next activity.

Make Plans For When You’re Racked By Anxiety

Setting regular short breaks can do wonders in keeping work anxiety in check and ensuring a more consistent level of productivity throughout the day. However, there are still times when you have to deal with rising levels of anxiety when it’s not in your schedule to do so. Perhaps you’ve heard about issues that can delay the project, or changes in the weather might be bothering you more than you anticipated.

It’s a good idea to have a backup plan for when you feel like your anxiety will get the best of you. Perhaps you can establish a routine that will help you feel more at ease, then ensure that you have the means to do the said routine in the office. If you find that doing skincare calms you down, maybe you can bring a toiletry kit with you to the office and freshen up a bit when you’re feeling overwhelmed. You can also bring small bottles of essential oils and do a short aromatherapy session to regain control of your thoughts. For some, a quick stretching session in an unoccupied corner of the office is enough to keep their nervous energy in check.

Commit To Realistic Expectations And Deadlines

Unfortunately, anxiety can and does affect one’s performance at work. There are times when you might find it more difficult than usual to keep your attention on the tasks in front of you or your mind will keep drifting to issues that may be bothering you. This, in turn, can slow down your work considerably. Given the circumstances, it’s tempting to just power through your feelings and continue with your tasks as usual, but remember that you should also prioritise your health and well-being even while you’re working.

If you need more time to accomplish your work and make sure that it’s up to your usual standard, perhaps you can talk to your supervisors or team members about it. Maybe it’s possible to move your deadline to a later date if your anxiety is slowing you down. Or perhaps it’s possible to get another person to help you out so you can meet your deadline. Asking for help in this way will enable you to meet your goals without overburdening yourself with your current personal and professional responsibilities.

Seek Help for Managing Your Anxiety If Needed

When anxiety becomes debilitating—that is, when it starts to undermine your confidence, steal your sense of control, and trigger physical symptoms—then it’s best to recognise the need for professional help. Anxiety is a common disorder, but it makes a lot of people feel that they’re alone and isolated. The good news is that it’s also a highly manageable condition especially if you are able to get early intervention for it. Seek the help you need as soon as possible so you can get back into tiptop shape and keep doing your best in the workplace.

Follow these tips and you’ll have an easier time staying on top of your anxiety issues, but don’t forget to look for help as well if you need it. Remember that your health comes first and you can only do your best at work if you’re also in your best mental and physical form.


  1. It helps to have a good boss who is understanding

  2. There are relaxation and meditation apps that can really help with anxiety like Calm or Headspace