Overcoming Anxiety at Work and School: Practical Strategies and When to Seek Help

Anxiety at work or school is something many people experience — especially when deadlines loom, public speaking opportunities arise, or major exams approach. Feeling anxious in these situations is normal, but when it begins to interfere with daily life, it's important to recognize the signs and take action.

Let’s explore some real-world examples of workplace and school anxiety, good habits that can help manage it, and when it's time to seek expert support.

Common Triggers for Anxiety

1. Missed Deadlines

Imagine working hard on a project, but unexpected challenges throw you off schedule. You miss a deadline — and the sinking feeling of failure or fear of disappointing others kicks in. Workplace anxiety often spirals from one missed task to overwhelming self-doubt, procrastination, or burnout.

2. Public Speaking

Whether it's a work presentation or a class report, standing in front of others can trigger intense nerves. Sweaty palms, racing heart, and the fear of being judged can make public speaking seem like a mountain you can’t climb.

3. Tests and Exams

Test anxiety is very real. A student might prepare extensively, yet still experience racing thoughts, mental blanks, or even physical symptoms like nausea right before an exam. This stress can prevent them from performing at their true potential.

Building Good Habits to Manage Anxiety

Fortunately, small but consistent habits can make a big difference in overcoming anxiety at work and school:

Prioritize and Plan

• Use planners or digital tools to map out tasks and deadlines.

• Break large projects into smaller, manageable steps.

• Build in "buffer time" in case something unexpected comes up.

Practice Mindful Breathing

• Simple breathing exercises can quickly calm racing thoughts.

• Try inhaling for 4 counts, holding for 4 counts, and exhaling for 6 counts when stress hits.

Prepare and Rehearse

• For public speaking, practice your material several times beforehand.

• Familiarity reduces fear. Record yourself, or present to a friend to build confidence.

Self-Compassion Over Perfectionism

• A missed deadline or imperfect speech doesn’t define your worth.

• Treat yourself with the same kindness you would offer a friend in the same situation.

Stay Physically Healthy

• Regular sleep, nutrition, and movement are critical.

• Even a 10-minute walk can help reset your mind after a stressful moment.

When to Seek Medical Support

While good habits can be powerful, sometimes anxiety persists beyond self-help strategies. It may be time to consult a mental health expert if you experience:

• Chronic feelings of dread about work or school

• Difficulty concentrating or completing tasks despite your best efforts

• Physical symptoms like headaches, stomachaches, or insomnia linked to stress

• Avoidance behaviors, like skipping classes, meetings, or important events

• Panic attacks or overwhelming feelings that interfere with daily functioning

  
  

At Proximity Wellness, we’re here to help. Our experienced providers offer personalized support for anxiety, ADHD, depression, and more — whether you need short-term strategies or long-term care. You don’t have to navigate these challenges alone.

Schedule a confidential consultation today

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Remember: Anxiety is manageable with the right tools and support.

You have the ability to succeed, thrive, and feel good doing it!