Combatting Anxiety at Work: 8 Psychiatrist-Backed Tips

Work can be stressful for everyone, regardless of how much you enjoy your job. But if you're consistently dreading going to work, experiencing physical symptoms of stress, or finding that work-related worries follow you home, you may be dealing with work-induced anxiety. The good news? You don't have to struggle alone. At Next Step Psychiatry in Lilburn, GA, we specialize in helping professionals throughout Gwinnett County manage workplace anxiety and reclaim their mental well-being.

Understanding Work-Induced Anxiety

Work-induced anxiety, also called workplace anxiety or occupational anxiety, refers to worry or stress directly caused by work-related factors. Unlike clinical anxiety disorders, work-induced anxiety typically subsides when you're away from work—like during vacation or weekends. However, this doesn't make it any less real or significant to your overall well-being.

Recent studies show that workplace stress affects the vast majority of American workers. According to Mental Health America, 83% of workers feel emotionally drained from their work, and 85% report that workplace stress negatively impacts their mental health. If you're experiencing work-related anxiety, you're far from alone.

Signs You're Suffering from Workplace Anxiety

Work-induced anxiety can manifest in various ways, both mentally and physically. Recognizing these signs is the first step toward addressing them effectively.

Common Symptoms Include:

• Consistently missing deadlines because you've taken on too much
• Frequently thinking about quitting your job due to overwhelming stress
• Physical symptoms like headaches, fatigue, digestive issues, or frequent illness
• Brain fog or difficulty concentrating during work hours
• Feeling easily frustrated or short-tempered with coworkers
• Noticeable drop in work performance or productivity
• Difficulty sleeping due to work-related worries
• Dreading Sunday evenings or Monday mornings
• Physical tension in your shoulders, neck, or jaw

If you're experiencing several of these symptoms and they're beginning to interfere with your daily life, it's time to take action. At Next Step Psychiatry, our experienced providers can help you determine whether you're dealing with situational work stress or a more serious anxiety disorder.

Work-Induced Anxiety vs. Anxiety Disorders: What's the Difference?

It's important to understand the distinction between temporary work-related stress and a clinical anxiety disorder. While the symptoms may overlap, the underlying causes and appropriate treatments can differ significantly.

Work-Induced Anxiety:

• Triggered specifically by work-related events or circumstances
• Typically goes away when you're not at work or thinking about work
• Usually short-lived or tied to specific stressors (deadlines, presentations, conflicts)
• Improves when work conditions change or stressors are removed

Anxiety Disorders:

An anxiety disorder involves persistent fear or worry that occurs even without an obvious cause. It can lead to panic sensations, repetitive worrying cycles, and difficulty performing daily tasks and maintaining relationships. Anxiety disorders persist across different settings—not just at work—and typically require professional treatment to manage effectively.

Common anxiety disorders include:

• Generalized Anxiety Disorder (GAD)
• Social Anxiety Disorder
• Panic Disorder
• Specific Phobias
• Post-Traumatic Stress Disorder (PTSD)

What Causes Anxiety at Work?

Understanding the root causes of your workplace anxiety is essential for addressing it effectively. Common triggers include:

Performance Pressure

Pressure to perform on specific tasks, meet tight deadlines, or achieve unrealistic goals can create significant anxiety, especially in competitive or high-stakes environments.

Public Speaking and Presentations

Fear of public speaking is one of the most common phobias. If your job requires presentations or speaking in meetings, this can be a major source of workplace anxiety.

Workplace Conflicts

Difficult relationships with coworkers, supervisors, or clients can create ongoing stress that makes coming to work feel unbearable.

Social Situations

Office parties, team meetings, or networking events can trigger anxiety, particularly for those who struggle with social anxiety.

Imposter Syndrome

Many high-achieving professionals struggle with imposter syndrome—the persistent belief that you're not as competent as others perceive you to be, and that you'll eventually be "found out."

Toxic Work Environment

Workplace culture issues, including poor leadership, lack of support, unrealistic expectations, or harassment, can significantly contribute to anxiety.

8 Psychiatrist-Backed Tips to Overcome Anxiety at Work

Ready to take control of your workplace anxiety? Here are eight evidence-based strategies recommended by our psychiatric team at Next Step Psychiatry:

1. Reflect on the Root Cause of Your Anxiety

Some level of anxiety before an important presentation or project is completely normal and even beneficial—it shows you care about your work and can enhance your focus and caution. However, if your anxiety stems from toxic workplace culture, chronic overwork, or difficult interpersonal dynamics, that requires a different approach.

Take time to identify specifically what's causing your anxiety. Is it:

• A temporary situation (specific project, upcoming deadline)?
• An ongoing environmental issue (toxic boss, poor work-life balance)?
• Related to your own thought patterns (perfectionism, catastrophizing)?

Understanding the source helps you determine whether you need to change your situation, adjust your thinking patterns, or develop better coping skills.

2. Practice Good Time Management

In today's hyper-connected workplace, constant notifications and interruptions can seriously damage productivity and increase stress levels. Research shows that these brief distractions accumulate quickly, contributing to burnout and perpetuating anxiety.

Implement these time management strategies:

• Block specific times in your calendar for focused, uninterrupted work
• Turn off non-essential notifications during deep work sessions
• Use the Pomodoro Technique: 25 minutes of focused work followed by 5-minute breaks
• Prioritize tasks using the Eisenhower Matrix (urgent vs. important)
• Set boundaries around your availability

However, if anxiety itself is impacting your concentration, it's important to seek professional help. Untreated anxiety can create a self-perpetuating cycle where poor concentration leads to more stress, which further impairs focus.

3. Communicate When You Need Help

Many people struggle with asking for help, viewing it as a sign of weakness or incompetence. In reality, knowing when to ask for support is a sign of emotional intelligence and professionalism.

If you're overwhelmed:

• Speak honestly with your supervisor about workload concerns
• Request deadline extensions when truly needed
• Delegate tasks when appropriate
• Seek guidance from colleagues or mentors
• Consider whether additional training or resources would help

Most employers prefer employees who communicate proactively rather than those who burn out silently and then underperform or leave.

4. Set Realistic Deadlines and Goals

Ambition is valuable, but perfectionism and over-commitment can sabotage your mental health. If your workload consistently causes undue stress and anxiety, it's time to reassess.

Strategies for setting realistic goals:

• Review your commitments regularly and identify what can be adjusted
• Learn to say "no" to non-essential tasks
• Build buffer time into project timelines for unexpected challenges
• Focus on quality over quantity in your work
• Remember that sustainable productivity beats short-term heroics

5. Take Mental Health Days When Needed

A mental health day won't solve all your work problems, but it can provide crucial distance from your anxiety source. This temporary separation often brings new perspective on issues you've been struggling with.

To maximize the benefits of a mental health day:

• Completely disconnect from work—no checking emails or messages
• Engage in activities that genuinely restore you
• Spend time in nature, if possible
• Practice relaxation techniques or mindfulness
• Reflect on what changes might improve your work situation

6. Practice Good Sleep Hygiene

Anxiety and sleep problems have a bidirectional relationship—anxiety disrupts sleep, and poor sleep worsens anxiety. Breaking this cycle is crucial for managing workplace stress.

Improve your sleep with these strategies:

• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Avoid screens for at least 30 minutes before bed
• Keep your bedroom cool, dark, and quiet
• Avoid caffeine after 2 PM
• Schedule "worry time" earlier in the evening rather than in bed
• Practice deep breathing or progressive muscle relaxation before sleep

7. Get Regular Exercise

Exercise is one of the most effective natural anxiety treatments available. When you exercise, your body releases stress hormones like cortisol—similar to what happens during anxious moments. Regular exercise trains your body to manage these stress hormones more effectively, building resilience to anxiety-provoking situations.

Additional benefits of regular exercise include:

• Improved mood through endorphin release
• Better sleep quality
• Enhanced focus and cognitive function
• Reduced muscle tension
• Increased self-confidence

Aim for at least 30 minutes of moderate exercise most days of the week. This could include walking, jogging, swimming, cycling, yoga, or strength training.

8. Seek Professional Treatment for Anxiety

If your anxiety persists despite implementing these strategies, or if you suspect you may have an anxiety disorder, professional help is essential. Anxiety is highly treatable, and you don't have to manage it alone.

At Next Step Psychiatry in Lilburn, we offer comprehensive anxiety treatment including:

• Thorough psychiatric evaluations to accurately diagnose your condition
• Evidence-based medication management when appropriate
• Therapy referrals to complement psychiatric care
• Personalized treatment plans tailored to your specific needs
• Ongoing support as you develop healthier coping strategies

When to Seek Professional Help

Consider reaching out to a mental health professional if you experience:

• Persistent anxiety that doesn't improve with self-care strategies
• Anxiety that occurs even when you're not at work or thinking about work
• Physical symptoms like panic attacks, chest pain, or severe digestive issues
• Anxiety that significantly interferes with your daily functioning
• Thoughts of harming yourself or others
• Difficulty maintaining relationships due to anxiety
• Substance use to cope with anxiety

How Next Step Psychiatry Can Help

At Next Step Psychiatry in Lilburn, Georgia, we understand the unique challenges of workplace anxiety. Our experienced psychiatric providers offer comprehensive evaluations and personalized treatment plans to help you manage anxiety and improve your quality of life.

Our Approach Includes:

• Comprehensive Assessment: We take time to understand your unique situation, including work environment factors, personal history, and symptoms
• Accurate Diagnosis: We distinguish between work-induced anxiety and anxiety disorders to ensure you receive appropriate treatment
• Medication Management: When appropriate, we prescribe and monitor medications to help reduce anxiety symptoms
• Holistic Treatment: We consider all factors affecting your mental health and create integrated treatment plans
• Ongoing Support: Regular follow-ups ensure your treatment remains effective as your needs evolve

Treatment Options for Anxiety

Effective anxiety treatment often combines multiple approaches:

Medications

Several types of medications can effectively treat anxiety disorders:

• SSRIs (Selective Serotonin Reuptake Inhibitors): First-line treatment for most anxiety disorders
• SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors): Effective for anxiety and often helpful with co-occurring depression
• Buspirone: Non-addictive anti-anxiety medication
• Beta-blockers: Can help with physical symptoms like rapid heartbeat
• Hydroxyzine: Fast-acting option for short-term anxiety relief

Psychotherapy

Therapy is a crucial component of comprehensive anxiety treatment:

• Cognitive Behavioral Therapy (CBT): Helps identify and change anxiety-producing thought patterns
• Acceptance and Commitment Therapy (ACT): Focuses on accepting uncomfortable feelings while taking action aligned with your values
• Mindfulness-Based Therapies: Teach present-moment awareness to reduce anxiety

Creating a Sustainable Work-Life Balance

Beyond managing anxiety symptoms, developing a healthier relationship with work is essential for long-term well-being:

• Set clear boundaries: Establish when you're available for work and when you're off-duty
• Protect your personal time: Engage in hobbies and activities unrelated to work
• Nurture relationships: Maintain connections with friends and family outside of work
• Practice self-compassion: Recognize that you're human and perfection isn't possible
• Reassess periodically: Regularly evaluate whether your work situation supports your mental health

Take the Next Step

Workplace anxiety doesn't have to control your life. Whether you're dealing with temporary work stress or a more persistent anxiety disorder, effective help is available. At Next Step Psychiatry, we're committed to helping professionals throughout Gwinnett County find relief from anxiety and reclaim their well-being.

Disclaimer: This article is for informational and educational purposes only and should never be substituted for professional medical advice, diagnosis, or treatment. If you or someone you know may be in danger, call 911 or the National Suicide and Crisis Lifeline at 988 right away.