5 Ways to Cope with Anxiety in the Workplace

Let’s chat about something I feel really passionate about — mental health in the workplace.

I want to start by saying this is based on my own experience.

I know everyone’s story is different, and I’m not saying this advice will work for everyone. I’m also based in Australia, and laws may be different wherever you are. But I know there are people out there — just like me — who are working and silently struggling with anxiety.

No more fluff. Let’s get into it.

1. Find a Job That Works for You

Find a job that fits your life — your brain, your energy, your needs.

If you’re having daily panic attacks, a high-pressure, fast-paced job might not be right for you.

But maybe not enough pace gives your brain too much time to spiral. It’s not one-size-fits-all — it’s about what works for you.

Here’s my story: I hate working nights. Waiting all day to start work messes with my anxiety. Over time, I realised I work best in the mornings — it suits my brain and my lifestyle.

I also get overstimulated easily, and I worked in fast food for 10 years.

HELLO — sensory overload central.

I used to feel so crap watching everyone else handle it while I was having a meltdown in the cool room. It just didn’t work for me. And that’s okay.

Eventually, I quit my senior management job at a million-dollar business and started making coffees at a small, family-run café. I’ve always lived week to week. I’ve never had a lot of money.

But I still deserve to work somewhere that doesn’t make me feel like I’m fighting my brain every day.

So do you.

2. Be Honest With Your Boss

I’m not saying you need to sit down and trauma-dump your life story. But letting your boss in on a little of what you're dealing with can go a long way.

It helps them support you better — and makes it easier for you to manage your day without feeling like you’re hiding.

When you speak to your boss, it’s okay to say something like:

“I care about my work and I want to do a good job, but I do struggle with anxiety sometimes. I might just need a little bit of understanding on the tougher days.”

Because that’s the truth — you do want to do well. You're not asking for special treatment. You’re just trying to manage your mental health and still show up for your job.

You might be thinking, what if they don’t care?

Well… if you’ve had a respectful, honest conversation, shared your intention to keep doing your job well, and they still don’t care — leave that job.

I’m serious. I’d rather push trolleys for a manager who supports me than work a six-figure job where I feel like a burden.

Now, I get that it’s not always that easy. Not everyone can walk out of a job straight away. But even if that’s your reality, start looking. And until then? Give the bare minimum you need to survive.

Your health is more important than any KPI.

3. Get a Part-Time Job

Hustle culture is alive and well in 2025, and honestly, working ourselves to the bone is probably half the reason we’re all so anxious.

Many of us were raised to believe our worth is tied to our career. That we have to work full-time to be “doing enough.” But that belief is so damaging.

Yes, I get it — we need money. Full-time income might be necessary for some. But I also believe that if you really want to make it work differently, there’s usually a way.

I’ve got debt. I’m studying a uni degree.

I live out of home. And I work part-time. It’s not always easy — but it’s manageable. And for me, it’s worth it.

There’s more to life than working yourself into the ground. If cutting back your hours helps your anxiety, it’s 100% worth exploring.

4. Find a Safe Space at Work

For me, it was the cool room. And if you’ve never cried in the fridge at work… it shows (kidding — kinda).

But seriously, find somewhere at work where you can take a minute to yourself. A bathroom, a quiet stairwell, an alleyway out back. Somewhere you can breathe.

I used to turn the light off in the cool room and just ground myself.

One of my friends had a milk crate out the back she’d sit on whenever she needed to take five. It doesn’t have to be fancy. It just has to be yours.

5. Work on the Root Cause of Your Anxiety

You’re not gonna like this one… but hear me out.

If you want to actually feel better, you need to get to the root of your anxiety. Not just slap a band-aid on it.

And I know — getting help isn’t always easy. Therapy isn’t always accessible. There’s money, waitlists, cultural beliefs, life stuff… I get it.

But if you have internet access (which you do — you’re here), you have access to free tools and resources that can help you get started.

Right now. Today.

Anxiety doesn’t go away on its own. You can put on band-aids, but they won’t heal the wound. Eventually, you have to look inward. No one’s coming to save you — but you can help yourself.

Your brain is incredibly powerful. It can change. But only if you take the reins.

Final Thoughts

You are in control of your life. You do not have to stay in a job that’s worsening your mental health.

If your anxiety is spiking and you just need something to help you calm down — right now —

I’ve created a FREE resource that walks you through 3 simple steps to ground yourself and reset your nervous system instantly.

Enter your email below to get access to my free guide now 🧠💛

Love always, Ash x