5 Ways to Manage Anxiety at Work: Therapy-Informed Tools That Help
By Dr. Quinnett Swank, EdD, Marriage and Family Therapist - Intern
Workplace anxiety can show up in many forms—from a racing heart before meetings to constant worry about deadlines or performance. If you find yourself feeling tense, overwhelmed, or emotionally drained by your job, you're not alone. Managing anxiety at work is possible, and therapy-informed strategies can help you feel more grounded, confident, and in control.
Understanding Workplace Anxiety
Anxiety at work can be situational (tied to a specific stressor like a presentation or deadline) or more generalized (a chronic sense of dread or pressure). It often stems from perfectionism, fear of judgment, imposter syndrome, or difficulty setting boundaries.
If you're a high-achiever or tend to overfunction, you may mask anxiety by pushing yourself harder—until burnout takes over. Recognizing the signs early can prevent long-term stress and support better emotional health.
5 Therapist-Backed Ways to Manage Anxiety at Work
1. Practice Grounding Techniques During Stressful Moments
When anxiety strikes at work, your nervous system can go into overdrive. Grounding exercises help you return to the present moment. Try:
Naming 5 things you can see
Taking 3 slow breaths
Feeling your feet on the floor
These simple tools signal safety to your body and reduce overwhelm in the moment.
2. Set Realistic Boundaries Around Time and Energy
Saying yes to every task or responding to emails late at night can fuel anxiety. Therapy can help you explore your patterns and practice saying no with clarity and self-respect. Boundaries aren’t about being rigid—they’re about protecting your capacity.
3. Notice Your Inner Critic and Reframe It
Many people with workplace anxiety carry an inner voice that says, “You’re not doing enough,” or “You’re going to mess this up.” Through therapy, you can learn to notice this voice and replace it with more supportive self-talk. For example:
Instead of "I'm failing," try "I'm doing my best under stress."
Instead of "Everyone is judging me," try "Most people are focused on their own tasks."
4. Break Big Tasks Into Smaller Steps
Anxiety can make even simple tasks feel overwhelming. Break projects into smaller parts and celebrate small wins. Visual checklists, timers, or body doubling (working alongside someone else) can help maintain focus without spiraling.
5. Talk to a Therapist Who Understands Work Stress
You don’t have to manage anxiety alone. Therapy offers a nonjudgmental space to explore what’s driving your stress, shift unhelpful patterns, and build healthier coping tools tailored to your workplace challenges.
You Deserve to Feel Calmer at Work
Work is a big part of your life, but it shouldn't constantly drain or destabilize you. With the right tools and support, you can build a relationship with work that feels healthier and more sustainable.
If you're struggling with anxiety in your job, therapy can help. I specialize in helping adults in high-stress careers manage anxiety, set boundaries, and reconnect with their sense of purpose.
Located in Las Vegas, NV, I offer in-person and virtual therapy for professionals seeking support with workplace stress.
Reach out today to schedule a free consultation and take the next step toward calm and clarity.
Until next time. Take care!
Dr. Quinnett
About Dr. Quinnett
I’m Dr. Quinnett Swank, a Marriage and Family Therapist Intern in Las Vegas, Nevada. I specialize in working with adult men and women who feel stuck in anxiety, relationship stress, life transitions, and trauma-informed patterns that keep repeating. I also offer couples therapy as a secondary service for partners who want support improving communication, repairing conflict, and rebuilding connection. I provide in-person therapy in Las Vegas and virtual sessions across Nevada.
Ready for support that helps you feel grounded and connected again? Schedule a consultation today.
Important Note: This blog post is for educational purposes and isn't intended to replace professional mental health care. If you're experiencing severe anxiety, panic attacks, or thoughts of self-harm, please reach out to your healthcare provider or call 988 for immediate support.
