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The Healf Source
Work Anxiety? A Chartered Psychologist Shares What Actually Helps
Expert-backed (and realistic) advice for navigating pressure, performance and tricky social situations or colleague dynamics.
Written by: Samantha Nice
Written on: February 4, 2026
Work anxiety doesn’t come out of nowhere. It builds through constant deadlines, performance pressure, blurred boundaries, and the quiet expectation to always be “on”. Add in office politics, social dynamics, job insecurity and unrealistic workloads, and it’s no surprise so many of us feel tense before the day even begins.
Working environments demand a lot from us (cognitively, emotionally and socially), often without enough time at night to recover. When that pressure accumulates, it starts to show up in our sleep, concentration, confidence and the way we feel long after the laptop is closed.
To make sense of why work anxiety feels so common and what can actually help, we spoke to Suzy Reading, CPsychol, a chartered psychologist specialising in wellbeing and stress management, and author of How To Be Selfish.
Why work anxiety feels so common right now
It’s hard to unravel exactly what makes work so anxiety-inducing because so many elements feed into that angst. It could be everything from job insecurity post-pandemic, to the way AI is affecting the job market, the current cost of living or even just the modern work setting itself, says Reading.
Today’s work environment is intensely stimulating. We’re exposed to constant information, communication and decision-making, often across multiple platforms at once. For those working from home, the boundaries between work and our personal life have pretty much disappeared too. “We’re switched on and available around the clock; responding to a constant stream of emails, Slack messages and texts and carrying work in our headspace even during downtime,” says Reading. The result? A nervous system that rarely gets the signal to switch off.
An expert’s take: Top tips for actually managing work anxiety
Managing work anxiety isn’t about eliminating stress altogether. Some level of stress at work can be a good thing, motivating you to go the extra mile or deliver a project on time. But if it turns into anxiety that starts to spill over, following you home, it’s no longer just about work and deserves attention. “We need to keep an eye on what our mind and body are saying,” says Reading.
We need to focus on supporting our nervous systems in environments that demand a lot. Below, Reading shares practical ways to do exactly that.
Tip 1: Calm your body first, then deal with the problem
Why it matters: Anxiety is a nervous system response. When your body is in a stress state, the brain prioritises threat and survival over reasoning, decision-making and perspective. This is why trying to analyse, reassure yourself or solve the issue in the moment often doesn’t work. “When you feel triggered at work, working with the breath can help shift you out of the stress response,” says Reading.
How to practise it: When anxiety spikes, gently roll your shoulders with your breath for a minute or two. This combination of movement and breathing helps signal safety to the nervous system, allowing clearer thinking to follow.
Tip 2: Use posture to feel steadier in high-pressure moments
Why it matters: Your posture sends constant feedback to your nervous system. A collapsed posture (rounded shoulders, downcast gaze) compresses the chest and restricts breathing, which can reinforce feelings of threat and low energy. An upright posture supports fuller breathing and sends a signal of safety, helping improve alertness, confidence and psychological resilience. “How you hold your body has a tangible impact on your sense of personal power and energy levels,” says Reading.
How to practise it: Before a meeting or difficult conversation, sit or stand tall, soften your shoulders, lift your gaze and take a few slow breaths. This gives your nervous system a physical cue that you’re capable and not under threat.
Tip 3: Call out the anxiety instead of pushing through
Why it matters: Suppressing anxiety keeps the stress response active. Briefly acknowledging what you’re feeling can help prevent it from escalating. “It’s ok to feel overwhelmed,” says Reading. “Allow yourself to feel as you do and know that it will pass. Permission to feel is permission to be human.”
How to practise it: When anxiety shows up, pause briefly, place a hand on your chest and quietly name what you’re feeling before returning to the task. This simple act helps the nervous system settle more quickly.
Tip 4: Check in with yourself before stress builds
Why it matters: Work anxiety often builds gradually. Regular check-ins improve emotional awareness, which is linked to better stress regulation and decision-making. “Every time you take a drink of water, place a hand on your heart and ask: where am I at and what do I need?” says Reading.
How to practise it: Tie this check-in to an existing habit like drinking water or ending a meeting, and ask the question once without trying to fix anything. Noticing early signs of strain helps stop anxiety from snowballing.
Tip 5: Clarify expectations early
Why it matters: Uncertainty is a major anxiety driver. When expectations are unclear, the brain fills in the gaps… often with worst-case assumptions. “Without clarity, it is difficult to plan and prepare,” says Reading. “Uncertainty or unclear expectations adds significantly to both our mental load and anxiety levels.”
How to practise it: Instead of guessing, ask clear questions like “What does success look like here?” or “What’s the priority right now?” Clarity reduces cognitive load and immediately lowers anxiety.
Tip 6: Treat speaking anxiety as a stress response, not a confidence issue
Why it matters: Under stress, the nervous system prioritises safety over communication, which can affect speech, memory and verbal fluency, even in capable, experienced people. “The stress response can make it difficult to speak up due to the muscle tension in the neck, throat, jaw, tongue and larynx, affecting free movement of the vocal chords, leading to a shaky voice,” explains Reading. “Rapid breathing makes it harder to project your voice and the decreased production of saliva also makes it harder to articulate yourself. The cognitive impact of anxiety even makes it harder to think with clarity and find the right words.”
How to practise it: Before speaking, take one slow exhale, ground your feet, and focus on communicating one clear point rather than sounding perfect. Reducing pressure on performance helps restore clarity.
Tip 7: Break work into defined chunks
Why it matters: When tasks feel endless or undefined, the nervous system stays in a heightened state of alertness. Clear boundaries around time and scope help reduce overwhelm. The feeling of “everything at once” can be very overwhelming, leading to decision fatigue, which just further fuels anxiety, adds Reading.
How to practise it: Before starting a task, decide how long you’ll work on it before reassessing. Having a clear review point (like stopping and assessing how much you have achieved so far) helps the brain feel more contained and in control.
Tip 8: Set clear boundaries
Why it matters: Boundaries help protect your sleep, your wellbeing, and your career longevity. Without them, anxiety can become the body’s way of signalling overload. “We have to ask ourselves what the consequence of not advocating for ourselves is,” says Reading.
From a nervous system perspective, when expectations, availability or priorities are vague, the body stays on high alert. Boundaries replace uncertainty with predictability, allowing the nervous system to stand down.
How to practise it: “Be clear about your hours of availability,” says Reading. “For example, ‘my working hours are 9am–6pm and I don’t check emails outside of that.’ You can also use simple auto-responses like ‘Thanks for your email, I’ll respond by X.’ And when workload becomes unmanageable, be direct about trade-offs. For example, for me to deliver this task well, I’ll need to delay X. Which would you like me to prioritise?’ Clear, neutral communication protects both your wellbeing and the quality of your work.”
Tip 9: Have a clear signal or routine to shift out of work mode
Why it matters: Without a clear end-of-day signal, the nervous system can remain in work mode into the evening, interfering with rest and sleep. “We need an opportunity to down tools and close some mental tabs to soothe the nervous system,” says Reading. “Regular and repeated rituals signal to your mind and body that you are moving into a different part of your day and allow you to switch your focus and mode of being,”
How to practise it: Create a simple, consistent routine that marks the end of your workday. This could be closing your laptop with intention, stepping outside (especially good if you’re working from home) or perhaps just changing your clothes. Repetition helps your body recognise when it’s time to rest.
Tip 10: Audit your notifications and screen time
Why it matters: Every notification, email preview or message alert acts as a micro stressor that can feed anxiety. Even when you don’t respond, your body registers interruption and potential demand, keeping stress levels elevated. “Even seeing your devices can ping your brain into action, let alone the jolt that you get with auditory notifications,” says Reading. “Each one is interpreted as a threat by your nervous system and screen exposure in general also keeps you in a heightened state of alert.”
How to practise it: Audit your notifications and turn off anything that isn’t essential, especially in the evening and at weekends. Use Do Not Disturb mode or scheduled Focus modes after work hours so your nervous system gets a clear break from incoming demands.
A final word on work anxiety
Work anxiety doesn’t mean you’re failing, falling behind, or not cut out for what you do. It’s often a sign that your nervous system is responding exactly as it’s designed to in demanding environments.
Managing work anxiety isn’t about disengaging from your work or lowering your standards. It’s about learning how to support your body and mind so you can meet those demands without burning out. Small, consistent shifts, in how you pause, how you communicate and how you transition out of work, can make a meaningful difference over time.
As Reading reminds us, advocating for yourself, creating space to recover and tending to your nervous system aren’t indulgences. They’re foundations. Because when you feel safer and more supported internally, everything else (like your focus, confidence, sleep and resilience) tends to follow.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Samantha Nice is a seasoned wellness writer with over a decade of experience crafting content for a diverse range of global brands. A passionate advocate for holistic wellbeing, she brings a particular focus to supplements, women’s health, strength training, and running. Samantha is a proud member of the Healf editorial team, where she merges her love for storytelling with industry insights and science-backed evidence.
An avid WHOOP wearer, keen runner (with a sub 1:30 half marathon) hot yoga enthusiast and regular gym goer, Samantha lives and breathes the wellness lifestyle she writes about. With a solid black book of trusted contacts (including some of the industry’s leading experts) she’s committed to creating accessible, well-informed content that empowers and inspires Healf readers.
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