These days, it’s easy to feel anxious, whether due to worries about the world, your health, relationships or finances. Anxiety can appear in many ways—from the quiet sense of dread that creeps in as the weekend ends, to the tension that goes unnoticed until it begins to influence our actions.

In her July/August 2025 Plans & Trusts article, “Navigating Workplace Anxiety: Strategies for Success,” Anne C. Barrett writes that “anxiety doesn’t always show up as a full-blown crisis. Often, it’s more subtle—a tightness in the chest before a meeting, the sense that you’re always behind or that low-level dread creeping in on Sunday night. This kind of anxiety can become so common that it starts to feel normal, like just part of the job. But it doesn’t have to be that way.”

Anxiety can present itself through:

• Physical Symptoms: Increased heart rate, shallow breathing, muscle tension, headaches or a general sense of restlessness.
• Cognitive Symptoms: Racing thoughts, excessive worrying about performance, feeling mentally scattered or foggy, and struggling to focus.
• Emotional Symptoms: Feelings of irritability, frustration, dread or being easily overwhelmed.
• Behavioural Symptoms: Avoidance of certain tasks, procrastination, disengagement from meetings or social activities, and a general decline in motivation.

Strategies for Managing Anxiety

Barrett writes that the key to managing anxiety is identifying it early so that it can be addressed before it interferes with overall well-being. She offers these proactive approaches to help manage anxiety and create a healthier work environment.

Self-Awareness: Identifying Your Anxiety. Checking in with yourself throughout the day can help you identify anxiety before it gets out of hand. Ask yourself questions like:

• How am I feeling right now? Am I tense or restless?
• Are my thoughts racing? Do I feel scattered or unable to focus?
• Is there something specific I’m avoiding?
• Do I feel irritable or frustrated for no apparent reason?

Cultivating a Healthier Mindset. This starts with shifting your internal dialogue and embracing a healthier perspective:

• Reframing Negative Thoughts: Anxiety often stems from negative thought patterns. When you think, “I can’t handle this,” try reframing it to something more balanced, like, “This is challenging, but I can approach it step-by-step.” Changing how you view stress can make a significant difference in how you cope with it.
• Practicing Self-Compassion: It’s easy to be hard on ourselves when we’re anxious, but self-compassion can reduce anxiety. Recognize that you’re doing your best, and credit yourself for that.
• Challenging Perfectionism: Perfectionism is often a root cause of workplace anxiety. Letting go of unrealistic expectations allows you to approach work with more flexibility and less pressure.

Calming Techniques. Mindfulness and breathing techniques are simple but powerful tools for reducing anxiety in the moment:

• Mindful Breathing: A quick way to calm yourself is through mindful breathing. Try the four-two-six breathing technique: Inhale for a count of four, hold for two counts and exhale slowly for six counts. Repeat this a few times to slow down your nervous system and promote relaxation.
• Mindfulness Practice: Pause periodically throughout your day to check in with yourself. Staying present and observing your thoughts and feelings without judgment can help prevent anxiety from escalating.

Rituals and Routines to Manage Anxiety. Start your day with something that grounds you. This could include mindful breathing, a short walk or a brief meditation. These activities help you start the day feeling calm and centred, even before the workday’s stress begins.

Just as a morning ritual sets the tone for your day, an evening ritual can help signal to that it’s time to wind down, allowing you to transition into relaxation mode.

Breaks During the Day. Regular breaks throughout the day are crucial for preventing burnout. Use these moments to step away from your desk, take a quick walk, stretch or breathe deeply for a few minutes.

Barrett emphasizes that managing workloads and setting clear boundaries are key to preventing anxiety. “Be proactive in protecting your time and energy,” she advises. Prioritizing tasks, maintaining boundaries, and delegating when needed can help reduce stress and keep anxiety from escalating.

“Managing anxiety is not about eliminating stress entirely but finding ways to cope with it in a healthy, balanced way,” Barrett writes. “By taking small, consistent steps every day, you can build a foundation for better mental health and create a work culture that supports well-being for everyone.”