There’s a moment many of us know all too well: the Sunday night knot in the stomach as the working week approaches. For some, it passes with Monday’s first coffee. For others, it stays: a low-level hum of worry that builds through meetings, deadlines and inbox notifications.
Work anxiety has become the quiet crisis of our age. One in five employees report high levels of anxiety at work, with two-thirds of UK workers noting an increase in workplace anxiety among colleagues.
But this is more than personal discomfort: it affects our performance, our relationships, and our sense of self. And yet, too often, we tell ourselves it’s just the price of modern working life.
47% of workers have reported calling in sick due to anxiety in the past year, according to People Management, resulting in an estimated 20% of lost work days, which, according to Deloitte, is costing UK businesses £51 billion, every year.
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What is work anxiety?
This isn’t about the usual nerves before a big presentation or the jitters ahead of an important call. Work anxiety runs deeper: a persistent dread, a constant sense of not quite keeping up, of being on edge long after logging off.
It can show up in many ways:
- A reluctance to face tasks that once felt manageable
- Racing thoughts that replay meetings or emails long after the event
- Sleep that feels broken or elusive
- A body that carries the tension, tight shoulders, headaches, churning stomach
While related, work anxiety isn’t quite the same as stress (which tends to ebb and flow) or burnout (which signals deep, chronic exhaustion). Work anxiety can stand on its own or accompany both.
Client story
How Alva beat burnout and found her inner calm
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What’s behind the rise in anxiety at work?
The roots of work anxiety are tangled, but several common threads run through many people’s experiences.
- The boundaries between work and life have blurred
We’re “on” more than we’re “off,” with late-night emails, endless notifications and unspoken expectations that we’re always available. - Toxic cultures
Negative behaviours, like bullying, harassment, manipulation and discrimination, are tolerated, or even encouraged. This can leave us feeling trapped, under-appreciated and in constant fear of losing our jobs. - Imposter syndrome
You’ve landed your dream job but have this niggle that you’re not quite good enough, and live in constant fear of being found out! Feeling incompetent at your job and believing you’ve somehow tricked everyone into thinking you’re qualified, can fuel performance anxiety at work. - Impossible workloads
Margins are tight, and pressure on employees to delivery can be immense. Tight deadlines, unrealistic expectations and excessive hours will inevitably play a role in exacerbating work anxiety. - Difficult managers
Too many bosses receive little or no management training whatsoever – and managing people is a skill that needs to be developed. Micro-managing, lack of guidance, endless criticism, little praise and no autonomy can leave employees feeling disempowered and anxious. - Managing others
And if you’re the one carrying the responsibility of managing a team, you might be feeling the emotional load of balancing business demands with your team’s well-being, with very little training.
What can help ease work anxiety?
There’s no instant cure, but small, consistent steps can make a difference.
Start by naming it
Anxiety feeds on ambiguity. Simply acknowledging what you’re feeling, and that it’s valid, is powerful.
Tune into your triggers
Notice when anxiety spikes. Is it certain meetings? Deadlines? The end of the weekend? This awareness can help you prepare and respond differently.
Set boundaries, gently but firmly
It might mean saying no to extra work, turning off notifications after hours, or protecting your lunch break. Small acts of self-respect that add up.
Address challenge avoidance
When worry tells you to retreat, consider what you’d do if you felt confident, and take a small step towards that.
Check in with your body
Where are you holding tension? The jaw, the shoulders, the stomach? A few deep breaths, a stretch, or a mindful pause can help reset.
Talk to your manager, if it feels safe to do so
They may be able to adjust workloads or clarify expectations. A supportive conversation can ease unnecessary pressure.
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The role of Sophrology
One practice that’s gaining recognition in helping with work anxiety is Sophrology, a practical and natural method that blends breathing, gentle movement, body awareness and visualisation.
Sophrology offers simple tools that you can use in the moment:
- Breathing exercises to calm the nervous system
- Movements that release tension
- Visualisations that build inner strength and resilience
What makes Sophrology appealing is its simplicity. You don’t need a yoga mat or an hour of free time. Just a few minutes at your desk, on your commute, or before bed can begin to make a difference.
At BeSophro, we see how people use these techniques to feel calmer, clearer and more confident in their working lives.
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FAQs: Anxiety at work
- Is it normal to feel anxious about work?
Yes, occasional anxiety is normal. But if it’s frequent or overwhelming, it deserves attention. - How is work anxiety different from stress?
Stress tends to be linked to specific events and passes. Anxiety lingers, often with a sense of dread or worry that feels hard to shake. - Can Sophrology really help?
Yes, it offers accessible, proven techniques to calm the mind and body. Many feel a benefit from their first session. - How do I fit Sophrology into my busy day?
Even five minutes at your desk or before a meeting can help. It’s designed to integrate into daily life. - Should I talk to my boss about my anxiety?
If you feel safe doing so, it can open the door to support. But it’s your choice. - What if my workplace causes my anxiety?
Focus on what you can control: boundaries, support, and self-care, and consider if the environment is sustainable for you. - Can work anxiety affect my physical health?
Yes, chronic anxiety can contribute to headaches, digestive issues, fatigue, and more. - Will it just go away on its own?
Sometimes, but often anxiety needs active steps to ease it. - How long does it take to feel better with Sophrology?
Some people notice a shift after one session; regular practice builds resilience over time. - When should I seek professional help?
If anxiety is impacting your daily life or self-help strategies aren’t enough, a professional can help you find a way through.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.