Feeling Anxious At Work. What It Means and What to Do
Anxious At Work isn't a verdict. It's data. Your nervous system is surfacing something that deserves attention. not judgment, not suppression, not a quick fix. Here's what the feeling actually means, where it comes from, and what to do with it.
By Omar Rantisi, Founder of Therma2 min read
the particular shape of workplace anxiety
anxiety at work borrows your professional mask and makes it heavier. you look competent while your stomach churns. you answer questions while your thoughts race three meetings ahead.
the open office means you can't even let the mask slip for a second. workplace anxiety is exhausting because you're managing two jobs simultaneously: the actual work and the performance of being okay while doing it.
“workplace anxiety is managing two jobs: the work and the performance of being fine.”
why work amplifies anxiety
the workplace combines every anxiety trigger in one building: performance evaluation, social hierarchy, financial dependence, and limited control over your schedule. you can't walk away when the feeling spikes. you can't close your eyes in a meeting.
the professional context removes every coping mechanism except suppression, and suppression makes anxiety worse over time. the anxiety isn't about being bad at your job. it's about the cost of pretending everything is fine while it isn't.
small moves that actually help at work
identify your specific triggers. "work makes me anxious" isn't actionable. "the weekly review meeting makes me anxious" is. track the timing for one week. most people find that 80% of their work anxiety comes from 20% of their tasks or interactions.
once you see the pattern, you can prepare for those specific moments or, in some cases, change them. between meetings, take 90 seconds to breathe slowly. not as a meditation ritual. just as a reset for your nervous system.
Journal prompts to sit with
- 01what specific moment at work made me most anxious today?
- 02is the anxiety about the work itself or about being evaluated?
- 03what would I change about my work environment if I could?
- 04am I anxious about something that's likely to happen, or something I'm imagining?
- 05what's the earliest sign that work anxiety is building?
Common questions
should I tell my boss about my anxiety?
that depends on your boss and your workplace culture. some managers respond with support and accommodations. others don't. you know your environment. if disclosure feels risky, start with HR or an EAP (employee assistance program) instead.
is it normal to feel anxious before every meeting?
common, yes. it usually means you're anticipating judgment or conflict. preparation helps. but if the anxiety persists regardless of preparation, the issue is likely deeper than the meeting itself.
how do I manage anxiety at work without anyone noticing?
slow your breathing under the table. press your feet firmly into the floor. hold something cold (a water bottle works). these are invisible grounding techniques that regulate your nervous system without anyone seeing.
Related feelings
Omar Rantisi
Founder of Therma. UCLA Math + Sociology. Building tools for the space between silence and therapy. Not a therapist. Just someone who needed this to exist.
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