Jun 9, 2025
Anxiety
Anxiety at Work: How to Cope When Your Job Becomes Overwhelming
Work-related anxiety is more than just the occasional Sunday dread. For many people in 2025, the workplace has become a significant — and sustained — source of stress, affecting mental health in deeply personal ways. From unmanageable workloads to toxic environments, the pressures of professional life can leave even the most capable individuals feeling overwhelmed, isolated, and burnt out.
In the UK, workplace anxiety is one of the leading contributors to long-term sickness absence. According to the Health and Safety Executive, over 17 million working days were lost last year due to work-related stress, depression, or anxiety (HSE, 2024). Yet many people continue to suffer in silence, afraid to raise their concerns or unsure where to turn.
This article explores the causes of anxiety at work, how it manifests, and — most importantly — what you can do about it. Whether you’re dealing with performance pressure, remote working burnout, or unspoken expectations, there are ways to take back control and protect your wellbeing.
SPOTLIGHT ON STRESS — WHY WORK ANXIETY IS INCREASING
The modern workplace has evolved dramatically in the past decade. While hybrid and remote working offer flexibility, they’ve also introduced new stressors — including blurred boundaries, isolation, and an 'always available' culture. For those in high-pressure industries or understaffed teams, these issues are even more acute.
The UK's economic climate has also contributed to increased anxiety. Fewer jobs, reduced security, and the fear of redundancy can all lead to chronic worry about performance and job retention. Younger workers, in particular, often report intense pressure to prove themselves, driven by insecure contracts or limited career progression.
Women, people of colour, and neurodivergent employees are disproportionately affected, often contending with systemic inequalities, microaggressions, and a lack of support in workplace policies (CIPD, 2023).
In short, while the tools of work may have modernised, the emotional toll has only grown.
SIGNS OF WORKPLACE ANXIETY — HOW IT SHOWS UP
Anxiety at work doesn’t always announce itself with a panic attack. It’s often more subtle — and easier to ignore until it becomes overwhelming.
Common signs include:
Constant overthinking or catastrophising about work tasks
Feeling dread on Sunday nights or before meetings
Avoiding emails, calls, or certain colleagues
Physical symptoms like headaches, nausea, or poor sleep
Difficulty concentrating or making decisions
Imposter syndrome or fear of being 'found out'
Left unchecked, workplace anxiety can erode confidence, affect relationships, and lead to burnout — a state of emotional exhaustion that impacts both job performance and quality of life.
Recognising these symptoms early is essential. Anxiety is treatable, but only if we acknowledge its presence.
COPING STRATEGIES THAT WORK — FROM SELF-CARE TO STRUCTURE
If you’re struggling with anxiety at work, you’re not alone — and you don’t have to navigate it without support. Here are some strategies backed by research and therapeutic practice:
1. Set boundaries around availability: Avoid responding to emails after hours. Use your calendar to block out breaks and protect downtime.
2. Identify your stressors: Journalling or using a stress diary can help uncover specific patterns — e.g. meetings, certain people, or unclear expectations.
3. Prioritise rest and recovery: Regular breaks, sleep hygiene, and short walks during the day support mental clarity and reduce overwhelm.
4. Communicate needs assertively: Whether requesting reasonable adjustments or flagging workload issues, speaking up (even in small ways) can protect long-term wellbeing.
5. Limit digital exposure: Try notification batching, screen-free lunch breaks, and setting 'focus hours' where alerts are silenced.
6. Seek peer or professional support: Talking to colleagues you trust, a mentor, or a therapist can provide perspective and practical guidance.
Workplace anxiety rarely resolves through sheer willpower — it requires actionable shifts and, often, outside support.
WHEN IT’S TIME TO SEEK THERAPY — AND WHAT TO EXPECT
If your work-related anxiety is affecting your ability to function or enjoy life, therapy can make a real difference. A therapist will help you:
Untangle thoughts and fears
Develop emotional regulation strategies
Improve assertive communication
Reframe limiting beliefs (e.g. perfectionism or fear of failure)
Plan realistic changes at work
You don’t need a crisis to start therapy. In fact, early intervention often leads to quicker, more sustainable outcomes.
Cognitive Behavioural Therapy (CBT), compassion-focused therapy, and integrative approaches are all commonly used to treat workplace anxiety. Some employers also offer Employee Assistance Programmes (EAPs) — but you don’t have to go through work to access help.
The most important thing is finding someone who understands the pressures you're facing and can support you in creating boundaries, building resilience, and restoring balance.
Takeaway Advice
At Manchester Counselling, we know how stressful work can be — and how difficult it is to admit when it’s affecting your mental health. Whether you're feeling overwhelmed, burnt out, or trapped in a cycle of performance anxiety, you're not alone.
We match you with experienced, compassionate therapists who specialise in work-related stress and anxiety. Sessions are available both in-person and online, depending on what suits your schedule and comfort level. Together, we'll help you build healthier boundaries, regain confidence, and navigate your professional life with more clarity and ease.
Take the first step towards feeling better. See our available therapists or book a session today.
Sources
Health and Safety Executive. (2024). Work-related stress, depression or anxiety statistics in Great Britain. https://www.hse.gov.uk/statistics
CIPD. (2023). Health and wellbeing at work survey. https://www.cipd.org
Mental Health Foundation. (2023). Anxiety and the workplace. https://www.mentalhealth.org.uk
Mind. (2023). Workplace mental health. https://www.mind.org.uk
NHS. (2024). Workplace stress and therapy options. https://www.nhs.uk
Subject Areas
anxiety at work
work-related stress therapy
workplace burnout UK
performance anxiety at work
therapy for professional stress
stress symptoms from job
CBT for work anxiety
therapist in Manchester
mental health at work support
therapy for burnout
Manchester Counselling Editorial Team
Our editorial team writes practical mental health guidance in plain English, with care, accuracy, and a focus on what genuinely helps.
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Jun 9, 2025
Anxiety
Anxiety at Work: How to Cope When Your Job Becomes Overwhelming
Work-related anxiety is more than just the occasional Sunday dread. For many people in 2025, the workplace has become a significant — and sustained — source of stress, affecting mental health in deeply personal ways. From unmanageable workloads to toxic environments, the pressures of professional life can leave even the most capable individuals feeling overwhelmed, isolated, and burnt out.
In the UK, workplace anxiety is one of the leading contributors to long-term sickness absence. According to the Health and Safety Executive, over 17 million working days were lost last year due to work-related stress, depression, or anxiety (HSE, 2024). Yet many people continue to suffer in silence, afraid to raise their concerns or unsure where to turn.
This article explores the causes of anxiety at work, how it manifests, and — most importantly — what you can do about it. Whether you’re dealing with performance pressure, remote working burnout, or unspoken expectations, there are ways to take back control and protect your wellbeing.
SPOTLIGHT ON STRESS — WHY WORK ANXIETY IS INCREASING
The modern workplace has evolved dramatically in the past decade. While hybrid and remote working offer flexibility, they’ve also introduced new stressors — including blurred boundaries, isolation, and an 'always available' culture. For those in high-pressure industries or understaffed teams, these issues are even more acute.
The UK's economic climate has also contributed to increased anxiety. Fewer jobs, reduced security, and the fear of redundancy can all lead to chronic worry about performance and job retention. Younger workers, in particular, often report intense pressure to prove themselves, driven by insecure contracts or limited career progression.
Women, people of colour, and neurodivergent employees are disproportionately affected, often contending with systemic inequalities, microaggressions, and a lack of support in workplace policies (CIPD, 2023).
In short, while the tools of work may have modernised, the emotional toll has only grown.
SIGNS OF WORKPLACE ANXIETY — HOW IT SHOWS UP
Anxiety at work doesn’t always announce itself with a panic attack. It’s often more subtle — and easier to ignore until it becomes overwhelming.
Common signs include:
Constant overthinking or catastrophising about work tasks
Feeling dread on Sunday nights or before meetings
Avoiding emails, calls, or certain colleagues
Physical symptoms like headaches, nausea, or poor sleep
Difficulty concentrating or making decisions
Imposter syndrome or fear of being 'found out'
Left unchecked, workplace anxiety can erode confidence, affect relationships, and lead to burnout — a state of emotional exhaustion that impacts both job performance and quality of life.
Recognising these symptoms early is essential. Anxiety is treatable, but only if we acknowledge its presence.
COPING STRATEGIES THAT WORK — FROM SELF-CARE TO STRUCTURE
If you’re struggling with anxiety at work, you’re not alone — and you don’t have to navigate it without support. Here are some strategies backed by research and therapeutic practice:
1. Set boundaries around availability: Avoid responding to emails after hours. Use your calendar to block out breaks and protect downtime.
2. Identify your stressors: Journalling or using a stress diary can help uncover specific patterns — e.g. meetings, certain people, or unclear expectations.
3. Prioritise rest and recovery: Regular breaks, sleep hygiene, and short walks during the day support mental clarity and reduce overwhelm.
4. Communicate needs assertively: Whether requesting reasonable adjustments or flagging workload issues, speaking up (even in small ways) can protect long-term wellbeing.
5. Limit digital exposure: Try notification batching, screen-free lunch breaks, and setting 'focus hours' where alerts are silenced.
6. Seek peer or professional support: Talking to colleagues you trust, a mentor, or a therapist can provide perspective and practical guidance.
Workplace anxiety rarely resolves through sheer willpower — it requires actionable shifts and, often, outside support.
WHEN IT’S TIME TO SEEK THERAPY — AND WHAT TO EXPECT
If your work-related anxiety is affecting your ability to function or enjoy life, therapy can make a real difference. A therapist will help you:
Untangle thoughts and fears
Develop emotional regulation strategies
Improve assertive communication
Reframe limiting beliefs (e.g. perfectionism or fear of failure)
Plan realistic changes at work
You don’t need a crisis to start therapy. In fact, early intervention often leads to quicker, more sustainable outcomes.
Cognitive Behavioural Therapy (CBT), compassion-focused therapy, and integrative approaches are all commonly used to treat workplace anxiety. Some employers also offer Employee Assistance Programmes (EAPs) — but you don’t have to go through work to access help.
The most important thing is finding someone who understands the pressures you're facing and can support you in creating boundaries, building resilience, and restoring balance.
Takeaway Advice
At Manchester Counselling, we know how stressful work can be — and how difficult it is to admit when it’s affecting your mental health. Whether you're feeling overwhelmed, burnt out, or trapped in a cycle of performance anxiety, you're not alone.
We match you with experienced, compassionate therapists who specialise in work-related stress and anxiety. Sessions are available both in-person and online, depending on what suits your schedule and comfort level. Together, we'll help you build healthier boundaries, regain confidence, and navigate your professional life with more clarity and ease.
Take the first step towards feeling better. See our available therapists or book a session today.
Sources
Health and Safety Executive. (2024). Work-related stress, depression or anxiety statistics in Great Britain. https://www.hse.gov.uk/statistics
CIPD. (2023). Health and wellbeing at work survey. https://www.cipd.org
Mental Health Foundation. (2023). Anxiety and the workplace. https://www.mentalhealth.org.uk
Mind. (2023). Workplace mental health. https://www.mind.org.uk
NHS. (2024). Workplace stress and therapy options. https://www.nhs.uk
Subject Areas
anxiety at work
work-related stress therapy
workplace burnout UK
performance anxiety at work
therapy for professional stress
stress symptoms from job
CBT for work anxiety
therapist in Manchester
mental health at work support
therapy for burnout
Manchester Counselling Editorial Team
Our editorial team writes practical mental health guidance in plain English, with care, accuracy, and a focus on what genuinely helps.
Related Articles
Workplace Culture and Mental Health: How your environment shapes your wellbeing
Manchester Counselling Editorial Team
Drawing the Line: How to Set Better Work-Life Boundaries in a 24/7 World
Manchester Counselling Editorial Team
Recognising and Recovering from Burnout: A Guide to Getting Back on Track
Manchester Counselling Therapy Team
Is It Anxiety or Something Else? How to Recognise the Signs Early
Manchester Counselling Editorial Team
From Scroll to Stress: The Role of Social Media in Triggering Anxiety Symptoms
Manchester Counselling Editoral Team
Anxiety at Work: How to Cope When Your Job Becomes Overwhelming
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Why Anxiety Is on the Rise in 2025: Understanding a National Mental Health Shift
Manchester Counselling Editoral Team
Categories
Anxiety
Depression
Trauma
Relationships
Online Therapy
Work Life Balance
Wellness
Manchester
Jun 9, 2025
Anxiety
Anxiety at Work: How to Cope When Your Job Becomes Overwhelming
Work-related anxiety is more than just the occasional Sunday dread. For many people in 2025, the workplace has become a significant — and sustained — source of stress, affecting mental health in deeply personal ways. From unmanageable workloads to toxic environments, the pressures of professional life can leave even the most capable individuals feeling overwhelmed, isolated, and burnt out.
In the UK, workplace anxiety is one of the leading contributors to long-term sickness absence. According to the Health and Safety Executive, over 17 million working days were lost last year due to work-related stress, depression, or anxiety (HSE, 2024). Yet many people continue to suffer in silence, afraid to raise their concerns or unsure where to turn.
This article explores the causes of anxiety at work, how it manifests, and — most importantly — what you can do about it. Whether you’re dealing with performance pressure, remote working burnout, or unspoken expectations, there are ways to take back control and protect your wellbeing.
SPOTLIGHT ON STRESS — WHY WORK ANXIETY IS INCREASING
The modern workplace has evolved dramatically in the past decade. While hybrid and remote working offer flexibility, they’ve also introduced new stressors — including blurred boundaries, isolation, and an 'always available' culture. For those in high-pressure industries or understaffed teams, these issues are even more acute.
The UK's economic climate has also contributed to increased anxiety. Fewer jobs, reduced security, and the fear of redundancy can all lead to chronic worry about performance and job retention. Younger workers, in particular, often report intense pressure to prove themselves, driven by insecure contracts or limited career progression.
Women, people of colour, and neurodivergent employees are disproportionately affected, often contending with systemic inequalities, microaggressions, and a lack of support in workplace policies (CIPD, 2023).
In short, while the tools of work may have modernised, the emotional toll has only grown.
SIGNS OF WORKPLACE ANXIETY — HOW IT SHOWS UP
Anxiety at work doesn’t always announce itself with a panic attack. It’s often more subtle — and easier to ignore until it becomes overwhelming.
Common signs include:
Constant overthinking or catastrophising about work tasks
Feeling dread on Sunday nights or before meetings
Avoiding emails, calls, or certain colleagues
Physical symptoms like headaches, nausea, or poor sleep
Difficulty concentrating or making decisions
Imposter syndrome or fear of being 'found out'
Left unchecked, workplace anxiety can erode confidence, affect relationships, and lead to burnout — a state of emotional exhaustion that impacts both job performance and quality of life.
Recognising these symptoms early is essential. Anxiety is treatable, but only if we acknowledge its presence.
COPING STRATEGIES THAT WORK — FROM SELF-CARE TO STRUCTURE
If you’re struggling with anxiety at work, you’re not alone — and you don’t have to navigate it without support. Here are some strategies backed by research and therapeutic practice:
1. Set boundaries around availability: Avoid responding to emails after hours. Use your calendar to block out breaks and protect downtime.
2. Identify your stressors: Journalling or using a stress diary can help uncover specific patterns — e.g. meetings, certain people, or unclear expectations.
3. Prioritise rest and recovery: Regular breaks, sleep hygiene, and short walks during the day support mental clarity and reduce overwhelm.
4. Communicate needs assertively: Whether requesting reasonable adjustments or flagging workload issues, speaking up (even in small ways) can protect long-term wellbeing.
5. Limit digital exposure: Try notification batching, screen-free lunch breaks, and setting 'focus hours' where alerts are silenced.
6. Seek peer or professional support: Talking to colleagues you trust, a mentor, or a therapist can provide perspective and practical guidance.
Workplace anxiety rarely resolves through sheer willpower — it requires actionable shifts and, often, outside support.
WHEN IT’S TIME TO SEEK THERAPY — AND WHAT TO EXPECT
If your work-related anxiety is affecting your ability to function or enjoy life, therapy can make a real difference. A therapist will help you:
Untangle thoughts and fears
Develop emotional regulation strategies
Improve assertive communication
Reframe limiting beliefs (e.g. perfectionism or fear of failure)
Plan realistic changes at work
You don’t need a crisis to start therapy. In fact, early intervention often leads to quicker, more sustainable outcomes.
Cognitive Behavioural Therapy (CBT), compassion-focused therapy, and integrative approaches are all commonly used to treat workplace anxiety. Some employers also offer Employee Assistance Programmes (EAPs) — but you don’t have to go through work to access help.
The most important thing is finding someone who understands the pressures you're facing and can support you in creating boundaries, building resilience, and restoring balance.
Takeaway Advice
At Manchester Counselling, we know how stressful work can be — and how difficult it is to admit when it’s affecting your mental health. Whether you're feeling overwhelmed, burnt out, or trapped in a cycle of performance anxiety, you're not alone.
We match you with experienced, compassionate therapists who specialise in work-related stress and anxiety. Sessions are available both in-person and online, depending on what suits your schedule and comfort level. Together, we'll help you build healthier boundaries, regain confidence, and navigate your professional life with more clarity and ease.
Take the first step towards feeling better. See our available therapists or book a session today.
Sources
Health and Safety Executive. (2024). Work-related stress, depression or anxiety statistics in Great Britain. https://www.hse.gov.uk/statistics
CIPD. (2023). Health and wellbeing at work survey. https://www.cipd.org
Mental Health Foundation. (2023). Anxiety and the workplace. https://www.mentalhealth.org.uk
Mind. (2023). Workplace mental health. https://www.mind.org.uk
NHS. (2024). Workplace stress and therapy options. https://www.nhs.uk
Subject Areas
anxiety at work
work-related stress therapy
workplace burnout UK
performance anxiety at work
therapy for professional stress
stress symptoms from job
CBT for work anxiety
therapist in Manchester
mental health at work support
therapy for burnout
Manchester Counselling Editorial Team
Our editorial team writes practical mental health guidance in plain English, with care, accuracy, and a focus on what genuinely helps.
Related Articles
Workplace Culture and Mental Health: How your environment shapes your wellbeing
Manchester Counselling Editorial Team
Drawing the Line: How to Set Better Work-Life Boundaries in a 24/7 World
Manchester Counselling Editorial Team
Recognising and Recovering from Burnout: A Guide to Getting Back on Track
Manchester Counselling Therapy Team
Is It Anxiety or Something Else? How to Recognise the Signs Early
Manchester Counselling Editorial Team
From Scroll to Stress: The Role of Social Media in Triggering Anxiety Symptoms
Manchester Counselling Editoral Team
Anxiety at Work: How to Cope When Your Job Becomes Overwhelming
Manchester Counselling Editorial Team
Why Anxiety Is on the Rise in 2025: Understanding a National Mental Health Shift
Manchester Counselling Editoral Team
Categories
Anxiety
Depression
Trauma
Relationships
Online Therapy
Work Life Balance
Wellness
Manchester