Anxiety at work can show up before a meeting, while answering messages, after a mistake, or on Sunday evening when the week ahead comes into view. Start with one question: what would make the next part of the day more manageable? You may need a practical change, support with an anxiety pattern, or both.
This guide is for adults. It offers general education, not a diagnosis or individual medical or employment advice. You can also explore the main anxiety guide.
Safety first: new, severe or medically worrying physical symptoms need medical assessment. For immediate danger, a possible medical emergency or inability to stay safe, use local emergency services; in Ireland call 112 or 999. The HSE urgent-help guide lists crisis support.
During a difficult moment · Recognise the pattern · Ask for support · Professional help
What can I do when anxiety rises at work?
After urgent medical concerns have been considered, choose one small step. These are options to adapt, not a test you need to pass.
- Pause safely. If possible, take a brief break from the immediate task. If you drive or operate equipment, follow workplace safety procedures before trying to settle yourself.
- Make room to breathe comfortably. Let your breathing become gentle rather than forcing large breaths. If focusing on breathing is uncomfortable, notice your feet on the floor and the room around you instead.
- Name the immediate problem. “I have three urgent requests and need someone to agree the order” gives you something concrete to act on.
- Choose a small next action. Open the document, write one question for the meeting, or ask for clarification. The aim is a workable next step, not complete certainty.
If you experience familiar panic episodes, keep the panic attack plan available. It includes boundaries for getting medical help.
Which part of work is making anxiety harder?
You do not need to settle on a diagnosis to notice a pattern. These examples may help you choose what to discuss:
- Meetings and being observed: perhaps you rehearse every sentence or replay a conversation afterwards. The social-anxiety guide may be relevant.
- Worry that moves between subjects: work, money, health and relationships may all become hard to put down. See persistent worry and generalised anxiety.
- Fear of body sensations: a racing heart may become another thing to monitor. Read about physical symptoms and medical warning signs.
- Exhaustion and difficulty switching off: consider the wider pattern, including rest, workload and burnout, with professional help if it persists.
When the working conditions need to change
Excessive workload, unclear roles, insecurity, bullying and discrimination can affect mental health. WHO guidance on mental health at work emphasises addressing working conditions as well as supporting individuals. Coping exercises cannot make an unsafe situation acceptable.
Possible discussion points include which tasks take priority, realistic deadlines, clearer instructions, protected breaks or support with a return to work. Availability depends on the workplace and your circumstances. If your manager is part of the problem, another route may be more appropriate: occupational health, a staff representative, a union, HR where safe, or independent advice. You can seek clinical support separately.
How can I start a conversation without sharing everything?
Choose a person, time and amount of detail that feel safe. You could use words like these:
“I am finding the competing deadlines difficult to manage. Could we agree which task comes first and what can wait?”
“Anxiety is affecting my concentration. I would like to discuss practical support, but I would prefer to keep the personal details private.”
You can ask how information will be used before disclosing health details. A trusted person outside work can also help you think through the conversation. You are not obliged to explain your history to colleagues in order to use this guide.
After the working day
The NHS work-related stress guide suggests identifying pressures, discussing support and setting workable boundaries. Where your role allows it, agree when messages need a response and make space for breaks and life outside work. If worry follows you home, the free When worry keeps returning handout offers a small starting exercise.
Financial pressures and responsibilities are real. Decisions about changing a role or leaving employment deserve time and appropriate advice; anxiety alone does not tell you which decision is right.
When should I seek professional help?
Speak with a GP or qualified mental health professional if anxiety is persistent, worsening, affecting sleep or daily functioning, or leading you to avoid important parts of life. Assessment can consider anxiety alongside physical health, medicines, other difficulties and working conditions. HSE anxiety guidance explains routes to help.
You can explore help with anxiety, including public support, or read about psychotherapy and counselling for anxiety in Dublin and online. For Jonathan’s practice, appointment information explains the next step.
Sources checked and guide updated: 9 October 2026. The examples are illustrative conversation prompts, not accounts of clients or promises of outcomes.
