If you’re reading this, chances are you’re trying to juggle the demands of work while managing OCD and anxiety. And I totally get it. Having been in your shoes and having helped others through this journey for over 15 years, I know how tough it can be. Anxiety can make even the simplest tasks feel overwhelming, but with the right strategies, you can create a healthier, more productive work environment for yourself. Today, I want to share some practical tips to help you manage your workplace anxiety.

1. Recognize the Signs of Anxiety

First things first, you need to recognize the signs of anxiety. This might seem obvious, but anxiety (and compulsions, if you have OCD) can sneak up on you and affect your work in ways you don’t even realize. Some common signs include:

• Constant worry or feeling overwhelmed
• Difficulty concentrating
• Restlessness or irritability
• Physical symptoms like headaches, muscle tension, or rapid heartbeat
• Avoidance of tasks or social interactions
• Constantly seeking reassurance

Understanding these signs can help you acknowledge when anxiety is affecting your work, so you can take proactive steps to address it.

2. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are your best friends when it comes to managing anxiety. Yes, even at work. Practicing mindfulness doesn’t need to mean sitting in a quiet room either (that never really worked for me). Sometimes, it means staying present and fully engaging in the moment without judgment. Deep breathing, progressive muscle relaxation, and guided imagery are all great ways to reduce stress and promote calm. 

Even just a few minutes of mindful breathing or a quick body scan can make a huge difference during a stressful workday. Imagine hitting the pause button on your stress and giving yourself a moment to reset. It can make a big difference when you’re trying to handle anxiety in the workplace.

3. Organize and Prioritize Tasks

When you’re anxious, tasks can feel like they’re piling up faster than you can handle them. Especially when you’re self-sabotaging, ruminating, or having compulsions take up more and more of your time. If you’re struggling to manage anxiety in your workplace, try to start by breaking your tasks into smaller, manageable steps and prioritize them. 

I’ve found it to be helpful to use tools like to-do lists, planners, or digital apps to keep track of your responsibilities. It doesn’t need to be fancy or complicated. By organizing your tasks, you not only stay on top of your workload but also gain a sense of control and accomplishment. It’s like untangling a messy ball of yarn—once you start, it becomes much more manageable.

4. Set Realistic Goals and Boundaries

Next, as you set out to handle anxiety in the workplace, setting realistic goals and boundaries is crucial. Understand your limits and avoid over-committing. We’ve already talked about breaking larger goals into smaller, achievable tasks, but this next step is just as important. Make sure to set clear boundaries to maintain a healthy work-life balance. Let your colleagues and supervisors know about your boundaries, so they can respect your time and workload. It’s okay to say no sometimes—your well-being comes first!

5. Communicate with Your Employer

Open communication with your employer about your anxiety can lead to a more supportive work environment. You don’t have to spill all the details, but letting them know you have anxiety and might need certain accommodations can be really helpful. This could include flexible work hours, a quieter workspace, or the ability to take short breaks as needed. Most employers want to help; they just need to know how.

Pssst: If you want a little more help conquering your anxiety, check out this free masterclass where I share five strategies to help you do just that!

6. Take Regular Breaks

Taking regular breaks throughout your workday can be a game-changer when it comes to managing anxiety. When you’re feeling overwhelmed, even a few minutes away from your desk can help you reset and regain your focus. One way to start incorporating breaks into your routine is the Pomodoro Method. This technique involves working for 25 minutes and then taking a 5-minute break. After four cycles, you take a longer break, usually around 15-30 minutes. This method not only helps maintain productivity but also ensures you’re giving your mind and body regular intervals to relax and recharge. 

During these breaks, it’s important to engage in activities that help reduce stress and promote relaxation. Step away from your desk and go for a short walk, even if it’s just around the office or stepping outside for some fresh air. Physical movement can help release built-up tension and improve your mood. Alternatively, if you have the space, you can do some light stretching to relieve muscle tension. 

Another great option is to practice a quick mindfulness exercise like we talked about above, such as deep breathing or a body scan. These activities can calm your mind and bring you back to the present moment, making it easier to tackle the rest of your tasks with a clearer, more focused mind. Regular breaks are not just a pause in your work; they are an essential part of maintaining your mental health and overall productivity.

7. Build a Support System

Building a support system at work is crucial when managing anxiety. Start by identifying colleagues you trust and feel comfortable with, and share your experiences with them. Having someone who understands what you’re going through can provide emotional relief and practical advice. Creating a network of supportive individuals can make a significant difference in your ability to cope with anxiety and thrive in your workplace.

8. Take Advantage Of Employee Resources

Last but not least, many workplaces offer resources for mental health support, such as Employee Assistance Programs (EAPs), counseling services, or stress management workshops. Take advantage of these resources to get professional help and support tailored to your needs. It’s like having a toolkit specifically designed to help you manage anxiety. You’re not alone in your struggles, trust me. If your employer has things that can help, use them!

Final Thoughts on How to Handle Anxiety in the Workplace

Managing anxiety in the workplace is an ongoing process that requires self-awareness, proactive strategies, and support. As someone who has lived with OCD and anxiety and has helped others navigate these challenges, I can assure you that it is possible to thrive at work despite anxiety. Recognize your symptoms, use effective techniques, communicate your needs, and build a supportive environment around you. Remember, seeking help is a sign of strength, and you are not alone in this journey. Together, we can create a more understanding and supportive workplace for everyone dealing with anxiety.

So, take a deep breath, know that you’ve got this, and start implementing these strategies today. You’re stronger than you think, and you can create a work environment where you feel confident and capable. If you want more help managing your anxiety or OCD, I would love to encourage you to check out my OCD and Anxiety Recovery Blueprint. It’s so much more than just a course, it really is an online roadmap to helping you take your life back from the confines of your anxiety. If you’re ready to truly take control of your mental health and know this is the right next step for you, you can grab all of the details here!