Sunday-night dread. Rereading an email ten times before sending it. A racing heart before every meeting. Work anxiety is common — and when it starts following you home, it’s worth addressing.
Not sure if it’s anxiety?
Take Online-Therapy.com’s free anxiety test. It takes a few minutes and gives you a starting point — it’s a screening, not a diagnosis.
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Signs of work anxiety
- Dread before the workweek or specific tasks
- Overpreparing, overchecking, or perfectionism
- Avoiding meetings, calls, or feedback
- Trouble concentrating and making decisions
- Physical symptoms: headaches, stomach issues, tension
- Difficulty switching off after hours
Common causes
- Heavy workload or unclear expectations
- Fear of criticism or failure
- Conflict with a manager or coworkers
- Job insecurity
- An underlying anxiety disorder that shows up most at work
Strategies that help
- Clarify priorities with your manager when everything feels urgent.
- Break tasks into first steps — starting reduces dread.
- Set “good enough” standards for routine work.
- Protect boundaries: defined end times, notifications off.
- Use short resets: slow breathing or a walk between tasks.
- Challenge catastrophic thoughts (“one mistake and I’ll be fired”).
You don’t have to handle anxiety alone.
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When it’s more than a stressful job
If anxiety is intense, constant, or spreading beyond work, it may be an anxiety disorder or burnout. Read burnout vs. depression and high-functioning anxiety. Check whether your employer offers an Employee Assistance Program (EAP) with free counseling sessions, or consider online therapy you can fit around your schedule.
Frequently asked questions
Is it normal to have anxiety about work?
Some work stress is normal. It’s worth addressing if it’s constant, intense, or affecting your health and life.
Can work anxiety be treated?
Yes. CBT-based strategies and therapy are effective for anxiety, including anxiety focused on work.
Should I tell my employer?
That’s your choice. Some people ask for adjustments or use their EAP; others prefer private support.
Ready to talk to a licensed therapist?
Online-Therapy.com pairs you with a licensed therapist, weekly live sessions by video, voice or text (Standard plan and up), and a step-by-step CBT program. Use code THERAPY20 for 20% off your first month.
Get started with Online-Therapy.com →Sponsored link · Cancel anytime · Not an emergency service — in crisis, call or text 988
Related reading: people pleasing · quarter-life crisis · anxiety vs ADHD
Sources
- NIMH: Generalized Anxiety Disorder — When Worry Gets Out of Control
- World Health Organization: Burn-out an “occupational phenomenon” (ICD-11)
- American Psychological Association: Stress
- American Psychological Association: Cognitive behavioral therapy