Anxiety at work is common, and it is nothing to be ashamed of. Mental ill health is now the leading cause of long-term sickness absence in UK workplaces (CIPD, 2025). The good news is that simple, evidence-based self-help techniques can make a real difference.
This guide covers practical tools, from breathing exercises to your rights at work, alongside trusted UK support. Employers are welcome to share it with staff as part of wellbeing programmes, workshops or intranet pages.
1. Spotting anxiety at work
Anxiety at work can come from heavy workloads, unclear expectations, or not having enough time away from work. Signs can include overthinking, poor sleep, irritability and tense muscles. Noticing these signs early and using a few reliable coping techniques can stop things getting worse (Mind, n.d.).
2. Mindfulness and relaxation
Mindfulness means paying attention to the present moment. It can help slow down racing thoughts. Useful techniques include box breathing, 5-4-3-2-1 grounding (see the diagram above), relaxing each muscle group in turn, and a "body scan" meditation. The NHS also has a simple breathing exercise for stress you can try anywhere (NHS, n.d.a).
Key insight
In a US trial of adults with anxiety disorders, an 8-week mindfulness course worked as well as a commonly prescribed anti-anxiety medicine, escitalopram, and caused far fewer side effects (Hoge et al., 2023).
3. Moving more
Physical activity is a proven mood-lifter. A large 2023 review of research found it had a meaningful effect on anxiety symptoms across a wide range of adults (Singh et al., 2023). Try 10-minute movement breaks, walking meetings, or a lunchtime walk. Workplace step challenges or charity walks can help too, as long as they include options for people with different abilities.
4. Challenging anxious thoughts (CBT)
Cognitive behavioural therapy (CBT) helps you notice and question unhelpful thoughts. The NHS Every Mind Matters technique "catch it, check it, change it" is a good place to start (NHS, n.d.b). If you need more support and live in England, you can refer yourself to NHS Talking Therapies without seeing your GP first (NHS, n.d.c). Elsewhere in the UK, speak to your GP.
5. Managing time and setting boundaries
Planning and clear boundaries reduce stress. Tools such as the Eisenhower Matrix (sorting tasks by urgent and important), the Pomodoro method (short bursts of focused work with breaks) and an end-of-day routine can all help. Managers play a big part by modelling healthy habits and encouraging people to take breaks and annual leave.
6. Everyday habits
Good sleep, regular meals and enough fluids all help your mind cope with pressure. Keep a regular routine and avoid caffeine (tea, coffee, cola and energy drinks) for at least 6 hours before bed (NHS, n.d.d). Make time for things you enjoy, such as journaling or a creative hobby.
7. Apps and online support
Apps such as Headspace and Calm offer guided mindfulness and relaxation, and some NHS Talking Therapies services use online CBT programmes. Before downloading an app, check whether your local NHS or employer recommends it, and read how it uses your personal data.
8. Building wellbeing into the workplace
Small changes add up: a one-minute pause at the start of meetings, a quiet space, and mental health awareness in manager training. Remind staff about the Employee Assistance Programme (EAP) if there is one.
Know your rights
A mental health condition, including anxiety, can count as a disability under the Equality Act 2010 (England, Scotland and Wales). If it does, your employer must make reasonable adjustments, such as flexible hours or changes to duties. Even if it does not, Acas encourages employers to offer support (Acas, n.d.).
9. UK support services
| Service | What it offers | Contact |
|---|---|---|
| NHS Talking Therapies | Free talking therapy for anxiety and depression (England) | Refer yourself online |
| Mind Infoline | Information and signposting, 9am to 6pm, Monday to Friday | 0300 123 3393 |
| Anxiety UK | Support from people with lived experience of anxiety | 03444 775 774 |
| No Panic | Helpline for panic and anxiety, 10am to 10pm, every day | 0300 772 9844 |
| Samaritans | Someone to talk to, 24 hours a day, free to call | 116 123 |
| Hub of Hope | Directory of local and national mental health support | Website or app |
10. Quick techniques for stressful moments
Box breathing, 5-4-3-2-1 grounding, relaxing your muscles and slow breathing can all be done quietly at your desk. Employers could include them in calm corners or wellbeing packs.
If anxiety is affecting your daily life, speak to your GP. Treatments recommended by NICE include self-help, talking therapies and, for some people, medicine (NICE, 2011).
References
Acas (n.d.) Mental health adjustments. Available at: https://www.acas.org.uk/reasonable-adjustments/mental-health-adjustments
CIPD (2025) Health and wellbeing at work. London: Chartered Institute of Personnel and Development. Available at: https://www.cipd.org/en/knowledge/reports/health-well-being-work/
Hoge, E.A. et al. (2023) 'Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial', JAMA Psychiatry, 80(1), pp. 13–21. Available at: https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2798510
Mind (n.d.) How to manage anxiety and worry: self-care. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/self-care/
NHS (n.d.a) Breathing exercises for stress. Available at: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
NHS (n.d.b) Reframing unhelpful thoughts. Every Mind Matters. Available at: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/
NHS (n.d.c) NHS talking therapies for anxiety and depression. Available at: https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/nhs-talking-therapies/
NHS (n.d.d) Sleep problems. Every Mind Matters. Available at: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/
NICE (2011) Generalised anxiety disorder and panic disorder in adults: management (Clinical guideline CG113, last updated 2019). Available at: https://www.nice.org.uk/guidance/cg113
Singh, B. et al. (2023) 'Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews', British Journal of Sports Medicine, 57(18), pp. 1203–1209. Available at: https://pubmed.ncbi.nlm.nih.gov/36796860/
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Important medical disclaimer
The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.
