Feeling anxious at work is more common than many people realise. Whether it’s speaking up in a meeting, giving a presentation, having a difficult conversation or taking on a new challenge, anxiety can make situations feel much more threatening than they really are.
One of the reasons anxiety can become so persistent is that it often leads us to avoid the things we fear. Avoidance usually brings short-term relief, but it can also reinforce the idea that the situation is dangerous. Over time, confidence shrinks and anxiety can start to affect more and more areas of work.
One of the most effective psychological approaches for anxiety is called exposure. Rather than avoiding situations that trigger anxiety, exposure-based approaches encourage us to approach them gradually, in small and manageable steps. The aim is not to get rid of anxiety completely, but to help the brain learn that we can cope.
The tips below are based on these principles. They won’t be right for every situation, and if anxiety is having a significant impact on your life or work, it’s important to seek support. But they can be a helpful starting point for breaking the cycle of avoidance and rebuilding confidence.
Top tips for managing your anxiety at work
- Identify the avoidance – Ask yourself: “What am I not doing because anxiety is making me uncomfortable?”
- Build a fear ladder – Break larger challenges into smaller, achievable steps.
- Expect anxiety– Feeling anxious does not mean you should stop. Anxiety is often part of the process of learning.
- Stay in the situation– Give your nervous system time to discover that the threat is manageable.
- Focus on learning, not performing – The goal is not perfection. The goal is gathering evidence that you can cope.
- Reduce safety behaviours – Repeated checking, over-preparing and constant reassurance seeking may maintain anxiety.
- Celebrate approach behaviour – Reward yourself for engaging with feared situations, regardless of how anxious you felt.
- Consider gradual re-engagement – A phased return can be an effective form of behavioural exposure.
- Seek support early – Anxiety often becomes easier to address before avoidance becomes deeply established.
- Remember that confidence usually follows action – Most people do not become confident and then act. They act repeatedly and confidence gradually develops.
Professor Simon Gilbody is a psychiatrist and cognitive behavioural therapist by clinical training. He is also a research professor at the University of York and is Director of the Behavioural Therapeutics Lab. He finds evolution a great way to understand the human condition. He has spent more than 25 years helping people understand and overcome common psychological difficulties such as depression, work-stress and anxiety. He has also personally experienced the transformative benefits of exposure-based approaches in overcoming his early fear of public speaking. He now enjoys speaking about his work; particularly evidence based approaches to workplace wellbeing. Follow Professor Gilbody on LinkedIn.
If your feelings of anxiety are affecting your daily life and causing you distress, it’s time to seek help. Make an appointment to see your GP or contact us in confidence.
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