How to Deal with Anxiety at Work | Sanare - Your Pennsylvania, Delaware & North Carolina Therapist

Picture this: You’re settling into a regular workday, sipping your second cup of coffee, when

your boss emails:

“Can you stop by my office this afternoon?”

Suddenly your brain starts spinning and anxiety hits: Did I mess up that report? Say something

cringe? Get myself fired?

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Hours later, you find out she just wanted to approve your PTO request — but the spiral has

already left you exhausted.

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That’s work anxiety. It sneaks in when nothing’s technically wrong, convinces you the worst is

coming, and drains your energy before you even get home.

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A lot of people live in this quiet survival mode — showing up, getting the job done, but constantly carrying stress that doesn’t let up.

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Here at Sanare, we see the struggle with work anxiety every day across our communities in

Pennsylvania, Delaware, and North Carolina. From Raleigh, NC to Philadelphia, PA, it’s more

common than you might think.

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But here’s the good news: you’re not alone — and you don’t have to stay stuck. Help is just a

conversation away — https://sanaretoday.com/contact

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Here are a few ways to help manage your anxiety at work:

1. Identify what kind of anxiety you're dealing with

Knowing where your anxiety is really coming from helps you figure out how to approach it:

• Social Anxiety
• Perfectionism
• General Anxiety
• Trauma

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2. Give your inner critic a name

That voice is not your friend. It’s your anxiety. And one weirdly effective way to take away some of its power is to name it (we’re serious here).

"Hey, quit it Nancy"

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3. Make your day less anxiety-friendly

Make some small changes that calm your nervous system throughout the day:

• Noise canceling headphones
• 60-second breath breaks
• Set boundaries

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4. Start a “Proof I Don’t Suck” folder

Make a folder, digital or physical, where you keep the good stuff, whether it’s praise from your boss, a thank-you email from a coworker, or

a message about that project you crushed last quarter.

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5. Know when it's time for more support

Work shouldn’t feel like survival mode.

• Take mental health leave
• Find a program to help

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