Written by: Dr. Mohita Shrivastava, Expert Contributor
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Anxiety disorders, such as generalised anxiety disorder, panic disorder, phobias, and social anxiety disorder, are increasingly common among working professionals, whether at home or in the workplace. Anxiety and fear signals that something may be amiss—physically, emotionally, or in our external environment.
While anxiety is often temporary, serving as a natural fight, flight, or freeze response to environmental stressors, it becomes pathological when it persists and disrupts daily life. This pathological form, termed an anxiety disorder, involves overwhelming, unpleasant thoughts, persistent worry, and fear, along with physical symptoms, ultimately leading to debilitating psychological, behavioural, and physiological challenges.
What Causes Anxiety in Working Professionals?
Fear Factor:
Fear of job loss.
Obsolescence of skills.
Transfers to undesirable locations.
Being a victim of office politics.
Failing to thrive in a new job role.
Worry War:
Career stagnation.
Colleagues surpassing you professionally.
Poor communication or inadequate technical/functional skills.
Unfair performance appraisals.
Being underpaid for your skillset.
Struggling to maintain a desired standard of living.
Health-related concerns.
21 Ways to Manage Anxiety
Here are practical strategies to help you stay motivated, confident, and composed at work and in your daily life:
Relax: You’re not alone. Most people feel uncertain at times—stay calm and focused.
Stop People-Pleasing: Don’t live to satisfy others; it’s a fast track to stress and anxiety.
Challenge Your Fears: Face them with courage and take action.
Dispose of Mental Clutter: Let go of unnecessary worries to avoid being consumed by them.
Accept Your Limits: You can do anything, but not everything.
Embrace Life: Stop waging war with yourself and appreciate being human.
Be Proactive: Understand that things seem impossible until they’re done.
Turn Challenges into Opportunities: Remember, “The mountains you’re carrying are meant to be climbed.”
Take One Step at a Time: Don’t focus on the whole staircase—just take the first step.
Stop Fearing Mistakes: Regret stifles growth; learn from mistakes instead.
Plan, Don’t Worry: Accomplishments come from proper planning, not anxiety.
Harness Performance Anxiety: Use it as a driving force to meet honest deadlines, not as an obstacle.
Stay Hydrated and Cut Anxiety Triggers: Avoid CATS—caffeine, alcohol, tobacco, and sugar.
Practise Mindfulness and Breathing Exercises: These techniques help you stay grounded in the present.
Lighten Up: Be humorous and have fun; no one likes a perpetual frown, not even you!
Smile: Compliment yourself and others sincerely.
Practise Gratitude: Appreciate your co-workers for their support and help.
Extend a Helping Hand: Supporting others improves your sense of self-worth.
Avoid Gossiping and Criticising: Communicate directly with the person involved to resolve issues.
Foster Creativity and Honest Conversations: Encourage in-person interactions and focus on facts.
Celebrate Yourself: Reward, groom, and appreciate your own efforts.
Anxiety and fear at work and in daily life is a challenge many of us face, but with a proactive approach and practical strategies, it can be managed effectively. As awareness of mental health continues to grow, let’s break the stigma and embrace tools like mindfulness, self-compassion, and open communication. Visionary leaders can set the tone by fostering supportive environments where everyone thrives—because a calm mind is a productive mind. The journey may seem daunting, but every step forward makes a difference.
About the Author
Dr. Mohita Shrivastava is an award-winning internationally trained neuroscientist and neuropsychologist, she is the founder of the Cognitome Program. Dr. Shrivastava holds a Ph.D. in Neuroscience from AIIMS, New Delhi, India & completed her collaborative Ph.D. research training from Kansas University Medical Centre, Kansas, USA. She holds two master’s degrees, one in Biomedical Sciences from University of Delhi and other in Applied Clinical Psychology from Annamalai University. She also holds an Advanced PG Diploma in Applied Neuropsychology from University of Bristol, United Kingdom. She has also completed a refresher skill enhancement training on "fMRI in Neuroscience Research'' organised by MGH Athinuola Martino's Centre for Brain Imaging in collaboration with Harvard University, MIT, Massachusetts, Boston, USA in 2021.
She has been involved in neuroscience and neuropsychology teaching, research, projects & outreach, cognitive skills restructuring/training and brain, mind & behaviour, guidance, counselling for more than 12 years. She has also published various research & review articles in international peer reviewed journals.
For more information visit: https://cognitomeprogram.me/
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