Jill M. Emanuele, PhD is Founder and Executive Director of Urban Yin Psychology, PLLC, a New York City company focused on mental health evaluation, treatment, training, and consultation, and a board member of the Anxiety and Depression Association of America (ADAA). She has broad experience in the evaluation and treatment of children, adolescents, and adults with mood and psychiatric disorders, with a special focus on complex presentations. Her expertise includes cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), family therapy, and mindfulness training. Dr. Emanuele has presented at conferences, schools, and corporations on adolescent depression, suicide, self-injury, and DBT, and provides education through television, radio, and podcasts.
Article5 min read
5 Practical Ways to Manage Your Anxiety at Work
- Jill M Emanuele PhD
- Oct 1, 2025
- 5
We all have stressful days at work, but when anxiety becomes a daily battle, it can impact your job performance, relationships with coworkers, and potentially long-term career opportunities.
Should You Tell Your Employer About Your Anxiety?
Deciding whether to share your anxiety diagnosis at work is a careful choice to consider. On one hand, disclosing this information can give you access to accommodations and help colleagues interact with you more effectively. On the other hand, you might prefer to keep your medical details private because of concerns about negative reactions and consequences.
To help with your decision, look into local laws to find out whether you’re protected from discrimination due to your mental health condition, or any mental distress that it may cause you. You can also find out whether your company offers any mental health accommodations or benefits to employees by speaking with your HR representative. If you ultimately decide to keep your information private, consider confiding in a trusted coworker for support.
5 Practical Ways to Manage Anxiety at Work
1. Take Care of Your Mind and Body
Physical and mental health are closely linked. For example, when you are struggling with your physical health, it often takes a toll on your mental health (and vice versa). As such, taking care of both your mind and body is essential for managing anxiety at work.
We live in a culture that often demands that we must work hard throughout the entire workday in order to keep up with the pace. Although it may seem difficult to do, it is essential to take small breaks during the day, especially when you are managing anxiety. This helps to give you a reset and check in with yourself about how you are feeling. You can use these short breaks to help calm yourself as well if you are feeling anxious, by doing things like deep breathing, taking a walk around the block, or stretching, for example. In the long- run, maintaining a healthy lifestyle by eating balanced meals, getting enough sleep, exercising regularly, and limiting caffeine and alcohol also assists with anxiety management.
2. Use a To-Do List
One of the most effective ways to manage anxiety at work is by staying organized. Using a to-do list helps you break down tasks into smaller, manageable steps.
Start major projects as early as possible and set mini deadlines to avoid last-minute pressure. Make sure you schedule enough time for each task to ensure you’re not rushing at the last minute. If you do experience any kind of anxiety that challenges your ability to work, take steps to calm your body (e.g., breathing) and then take on small, doable tasks in your work that will help you to get over the anxiety hump and back to what you need to accomplish.
3. Set Boundaries to Avoid Burnout
Burnout is a real risk for those managing anxiety, especially if you take on too much at once. Setting boundaries around your work hours and workload is crucial to maintaining your mental health.
When accepting tasks, be realistic about how much you can handle. It’s okay to turn down extra work if you don’t have the capacity. If possible, avoid bringing work home with yourself and disconnect from work emails outside of office hours. In addition, take time for yourself to do the things you enjoy, even if it’s just a small amount, and be sure to engage with family and friends for fun and support.
4. Learn to Navigate Office Social Stress
The social dynamics of working in an office can amplify anxiety and make it hard to focus on your work. While you can’t always avoid uncomfortable situations, there are strategies to help you manage the stress they bring.
For example, avoid getting caught up in negative talk or gossip about coworkers; stay neutral and try to steer conversations towards positive or work-related topics. Never feel pressured to share more personal information than you’re comfortable with. If certain colleagues tend to cause you anxiety, limit the length of your interactions with them.
5. Speak Up When You’re Overwhelmed
Anxiety can make it incredibly difficult to speak up, even when you’re feeling overwhelmed. However, bottling your anxiety will quickly heighten stress and lead to burnout.
When you’re feeling swamped, arrange a meeting with your direct manager to discuss the amount of work you can realistically take on your plate. You can explain that you are finding it difficult to complete all of the work and ask for their thoughts on how to manage the workload. You can also ask for help from others on certain tasks, and if necessary, ask for certain tasks to be reassigned. Don’t be shy. There is great power in seeking help from others. It is indeed an act of courage.
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