Anxiety at work is more common than you think. From tight deadlines and high expectations to social interactions and performance reviews, it's easy to feel overwhelmed in todays fast-paced working world. The good news? You're not alone and there are ways to manage workplace anxiety effectively.

Whether you're navigating a high-pressure job, starting a new role, or just trying to keep your cool on a daily basis, having a toolkit to fall back on can make a world of difference. Here's your guide to working without worry.

1. Recognise the Signs Early

Anxiety doesn't always show up in obvious ways. It can manifest as irritability, fatigue, trouble concentrating, or physical symptoms like headaches or a racing heart. If you notice these signs regularly during your workday, it's worth taking a closer look at what's triggering them.

Toolkit Tip:

Keep a journal of your work-related feelings and experiences. Over time, patterns will emerge, helping you understand your anxiety better and giving you a head start on managing it.

2. Create a Calming Routine

Starting your day with intention can set the tone for how you handle stress. Morning routines that include mindfulness practices like deep breathing, journaling, or a short walk can help ground your thoughts before the workday begins.

Toolkit Tip:

Try a 5-minute guided meditation before logging in. Apps like Headspace or Insight Timer offer easy routines tailored for workplace anxiety.

3. Break Tasks into Smaller Pieces

One of the biggest anxiety triggers at work is feeling overwhelmed. A looming project or endless to-do list can cause paralysis. The trick? Break it down.

Toolkit Tip:

Use the Pomodoro Technique: 25 minutes of focused work followed by a 5-minute break. It keeps you productive without burnout and gives your brain space to breathe.

4. Communicate Your Needs

Don't be afraid to speak up. Whether it's asking for a deadline extension or needing a quiet workspace, clear communication can ease pressure and prevent misunderstandings.

Toolkit Tip:

Practice what you want to say ahead of time. You can even write it out. Keep it clear, respectful, and solution-focused.

5. Set Boundaries and Respect Them

Constant emails, late-night messages, and the pressure to always be on can drain anyone. Setting clear boundaries helps protect your mental space.

Toolkit Tip:

Turn off work notifications after hours and use your out-of-office status when you're taking breaks. Protect your downtime its just as important as work.

6. Reach Out for Support

Sometimes, self-help strategies aren't enough and that's okay. Talking to a therapist, counselor, or even a trusted colleague can provide relief and perspective.

Toolkit Tip:

Check if your workplace offers an Employee Assistance Program (EAP). Many companies now provide free mental health support services for staff.

7. Celebrate Small Wins

Anxiety can make you overlook your achievements, no matter how big or small. But every completed task, every moment you handled stress with grace it all counts.

Toolkit Tip:

Keep a "Wins List." At the end of each week, write down three things you did well. Its a simple but powerful way to boost self-confidence and remind yourself of your progress.

Workplace anxiety doesn't have to control your life. With the right strategies, self-awareness, and support system, you can navigate your career with confidence and calm. Your mental health matters and taking steps to protect it is not just okay, it's essential.

So, breathe deeply, take it one task at a time, and remember: You've got this.