How to Deal with Anxiety at Work (While Still Being the Badass You Are)
- fullifecoaching
- Dec 11, 2024
- 3 min read
Updated: Jun 18
It’s not just you. You’re not the only one who’s had a panic attack in the bathroom at work. Or cried at your desk after a really tough meeting. Or felt jittery on your drive into work. For many of us, anxiety is part of being human, and it follows us into our careers. Whether your job is the cause of your anxiety or you’re anxious about other things—you’re not alone.
I developed an anxiety disorder while working for Disney, and while I’ve learned the tools to manage it, the feeling is still present. I’m still doing all the things: running my business, coaching clients, posting on LinkedIn like a boss. But underneath it all? Whew, it’s a lot.
If you’re feeling a similar way (but still trying to keep it together), let’s find tools to manage it.
1. Acknowledge and allow your anxiety to exist.
Step one: Stop pretending you’re fine. If you’re distracted, anxious, or downright angry, give yourself permission to name it and feel it.
Are you feeling furious about a news headline?
Worried that you might be laid off next?
Ask yourself, “How can I let this feeling just exist today?”
The goal isn’t to fix it but to make space for it.
2. Ask your big feelings what they need.
Sometimes, your anxiety just needs a little TLC—or maybe just a walk. For me, when the spiral starts, I know it’s time to get out of my house and into the fresh air. A change of scenery works wonders for shaking up the mental clutter. If you’re dealing with anxiety at work, leave your desk for 10 minutes to walk around the building or grab a coffee. (Maybe decaf, if your heart is already racing.)
You probably also need more than a 10-minute break. Use your PTO to take a mental health day, or if you can afford to, plan a mental health week off!
3. Find your safe people.
Life should come with the warning label: “DO NOT ATTEMPT THIS ALONE.” Take a moment to identify the people in your life who feel safe to vent to, cry with, or simply sit in silence. These aren’t just the people who tell you “everything will be fine.” They’re the ones who can hold your hand in the storm. It’s great to have these people both at work and in your personal life. If you feel safe with your boss or someone else on your team, be open with them about how you’re feeling. You may be surprised by how much it helps!
It’s also great to have professionals who can help you work through why you’re anxious and find practices to help, like a mental health counselor or a career coach.
4. Set boundaries.
Be honest—what’s fueling the anxiety? Is it TikTok doomscrolling? Endless news alerts? It’s okay to unplug. (I'm on a break with TikTok, and wow, the difference!) Give yourself permission to step back without guilt. But also, if you do end up scrolling, cut yourself some slack. It’s natural to want to stay informed, especially in times like these.
If your anxiety is fueled by a toxic work environment, consider how you can set boundaries with your job. Be ready to have hard conversations and make big changes. (Which, yes, may involve disappointing some people.)
5. Jump into action.
Here’s the thing about anxiety: It loves to keep you stuck. But action is the antidote. Instead of getting lost in social media’s endless cycle of outrage, ask yourself, “What can I do?”
It doesn’t have to be big. Call a friend, volunteer, donate, or join a local group working for change. If your work is only increasing your anxiety, and your company’s mission doesn’t align with your values, start planning your job transition. Even small steps can feel like a giant leap toward reclaiming your power. Listen, you’re not alone in this. Life is heavy right now. But you’re also a badass, and badasses don’t just survive—they thrive, even in the chaos.
You can do this.
Ali Goodin
Ali is a certified career coach, former Disney cast member, and creative professional turned career transition expert based in Central Florida. Founder of Ful Life Coaching, Ali helps job seekers, career changers, and growth-minded professionals confidently navigate career transitions. Whether you're pursuing a new role, switching industries, or seeking greater purpose in your work, Ali provides personalized coaching, job search strategy, and resume support to help you build a fulfilling, balanced career at any stage of life.
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