Anxiety at work can be uncomfortable for a particular reason: you may feel pressure to appear composed while your attention is divided between a task and your symptoms. You do not owe anyone a performance of calm. Small, private steps can help you navigate the next moment, and workplace issues may also need practical changes rather than more breathing exercises.
Start with the next five minutes
A deadline can make ten separate tasks feel equally urgent. Write down the very next action, not the entire project: open the file; reply to the client; confirm the meeting room. If something truly cannot wait, take that step. If nothing is urgent, give yourself permission to pause before choosing.
The NHS recommends prioritizing and focusing on actions within your control as part of stress management. That does not mean the causes of stress are yours alone to fix. An unrealistic workload can require a conversation with a manager or other support.
A grounding exercise nobody needs to notice
Keep your eyes open and look at three objects in front of you. Identify one detail about each: the edge of a notebook, the color of a folder, the pattern on your mug. Then feel your feet supported by the floor. There is no need to close your eyes, hold your breath or leave your seat.
If sensory grounding suits you, our full grounding guide explains how to adapt it. If it does not help, you can simply take a sip of water or move on to a practical task.
When anxiety shows up during a meeting
Prepare one neutral phrase to give yourself space: “I’d like a moment to look at that,” or “Can I follow up in writing?” If you lose your train of thought, you do not have to apologize repeatedly. Write down the question, answer what you can, and return later if appropriate.
Notice whether you are dealing with an immediate situation or predicting how others might judge you. You cannot know everyone else’s thoughts. Keep attention on the facts you do have: what was asked, what information you can provide, and what remains uncertain.
When stress is partly structural
If interruptions, unsafe conditions or unreasonable demands are central to the problem, a personal calming technique is not a complete solution. Consider discussing workload, scheduling, reasonable adjustments or available employee assistance with an appropriate person. Document concrete examples rather than trying to prove that you “deserve” help.
After work: create a boundary
One useful experiment is a brief closing ritual: save your work, write tomorrow’s first action, and stop checking messages at a chosen time if your responsibilities allow. A gentle evening routine can help separate the working day from bedtime without turning relaxation into another task.
When to get more support
If anxiety repeatedly interferes with your ability to work, sleep or care for yourself, consider professional assessment. If you experience new severe physical symptoms, seek medical care rather than automatically attributing them to anxiety.
How Sooth might fit: A short breathing or grounding practice can be a private pause during a busy day. You can also record a mood check-in, if you find reflection useful. See Sooth’s tools.
Sources and further reading
- NHS: 10 stress busters
- NIMH: Generalized Anxiety Disorder — What You Need to Know
- NHS: Get help with anxiety, fear or panic
Editorial note: This guide is for general wellbeing education, not diagnosis or individualized treatment. New, severe, unusual or concerning symptoms merit medical attention. In an emergency, contact local emergency services. The Sooth team does not provide emergency services.
This article is general educational information, not individualized medical advice, a diagnosis or an emergency service. If symptoms are new, severe, unusual or concerning, seek medical guidance. In an emergency, contact local emergency services.