Work anxiety is the persistent, often overwhelming worry that surfaces around job‑related situations, deadlines, public speaking, meetings, performance reviews or even the simple act of walking through the office door.
Unlike occasional nervousness, it lingers, interferes with concentration, and can spill over into the rest of your life.
On my website, I describe it as “a feeling that something at work could go wrong, and that you’re not fully equipped to handle it,” a state that can quickly become exhausting when it turns into a constant background hum.
Many of us tie our self‑worth to professional success. When work feels threatening, it attacks the core of who we think we are.
Corporate restructurings, shifting expectations or unpredictable managers create a sense that you can’t predict or influence outcomes.
Anxiety triggers the fight‑or‑flight response – elevated heart rate, shallow breathing, muscle tension, making it harder to think clearly, which in turn fuels more anxiety.
If you notice several of these symptoms most days, it may be time to explore the root causes rather than simply “toughening up”.
Chronic anxiety raises cortisol levels which over months can impair memory, weaken immunity and heighten risk for depression.
It also fuels a vicious cycle: anxiety > poor sleep > irritability > more anxiety. In therapy we often see clients reporting physical ailments (muscle tension, gastrointestinal upset) that trace back to workplace worries.
Below are five evidence‑based techniques you can start using today. They blend cognitive‑behavioural principles with mindfulness approaches I integrate in my sessions.
If anxiety persists despite self‑help tactics, professional support can make a decisive difference. In my practice I combine several evidence‑based approaches and incorporate therapeutic coaching to give you a well‑rounded path forward:
Helps you identify and restructure unhelpful thought patterns that fuel work‑related worry.
Works alongside CBT to reconnect you with personal values and goals that extend beyond job performance, fostering intrinsic motivation and purpose.
A goal‑oriented, action‑focused layer that translates insights from therapy into concrete workplace strategies. Together we map out realistic steps, develop accountability structures, and build resilience skills (time‑management, assertive communication, boundary setting) that you can apply immediately on the job.
Create a safe, non‑judgmental space where you can explore fears, doubts, and aspirations without pressure, allowing deeper self‑awareness to emerge.
By blending traditional therapy with coaching, you gain both the emotional processing needed to reduce anxiety and a practical roadmap for implementing lasting change in your professional life.
This integrated model accelerates progress, turning insight into measurable results – whether that means delivering presentations with confidence, negotiating workload boundaries, or simply feeling calmer throughout the workday.
Remote sessions remove logistical barriers (commuting, scheduling) and allow you to discuss work‑related anxiety from the very environment that triggers it.
Video or phone appointments can be scheduled during lunch breaks or after hours, ensuring continuity of care without adding extra stress.
Take a moment now:
Write down the answer or simply pause and notice the sensation. Recognising the pattern is the first step toward change.
If any of this resonates and especially if you feel stuck, you’re not alone. Many people I work with describe feeling “trapped” by their own professional anxieties.
The good news is that relief is possible and it often begins with a single conversation.
I invite you to explore how personalised therapy can help you untangle work anxiety and reclaim a sense of calm and purpose.
Visit jonathanfeldtherapy.com to schedule a complimentary 30‑minute introductory session. We’ll tailor the approach to fit your unique circumstances.
Work occupies a large slice of our lives, but it doesn’t have to dominate our mental landscape. By understanding the mechanics of work anxiety, applying practical coping tools, and seeking professional guidance when needed, you can transform the workplace from a source of dread into a space where you thrive.
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