Updated on January 7, 2025
Managing anxiety and depression at work can be overwhelming. The stress of deadlines, expectations, and daily interactions can make it even harder to focus and stay motivated. If you’ve ever felt anxious before a meeting or struggled to get through the workday while battling depression, you’re not alone. Many people face these challenges, and there are ways to make work feel more manageable.
If you’re looking for practical ways to support your mental health at work, here are some strategies to help you feel more in control.
Take Care of Your Mental and Physical Health
Caring for yourself outside of work makes it easier to handle stress during the day. Even small tasks can feel overwhelming if your body and mind are drained.
Simple ways to take care of yourself:
- Get enough sleep – Aim for 7-9 hours of rest each night to support focus and energy.
- Eat balanced meals – Avoid skipping meals or relying on caffeine to get through the day.
- Move your body – A short walk or stretching break can reduce stress.
Many workplaces have wellness programs or quiet spaces for breaks. If your job offers these, take advantage of them when you need a reset.
Find Support Where You Can
You don’t have to go through this alone. Having people you trust can make all the difference when you’re struggling.
Who can support you?
- Friends and family – Talking to someone who listens without judgment can be comforting.
- Coworkers – Confiding in a trusted colleague can help you feel less alone if you feel comfortable.
- Mental health professionals – A therapist can give you tools to manage work-related stress.
If anxiety or depression is making work feel unmanageable, reaching out for help can be a big step toward feeling better. Firefly Therapy Austin offers support tailored to your needs.
Talk to Your Employer if You Need Accommodations
Many employers offer accommodations that can help, including:
- Flexible work hours or remote work options
- Adjusted workloads or deadline extensions
- Employee Assistance Programs (EAP) for counseling and support
If starting this conversation feels intimidating, a therapist can help you plan what to say so you feel more confident.
Manage Stress Throughout the Day
Even small moments of stress can build up over time. Managing stress during your workday can help you feel more balanced.
Quick ways to reduce stress at work:
- Deep breathing – Inhale for four seconds, hold for four, and exhale for four.
- Mindfulness breaks – Step away for a few minutes to reset your mind.
- Stretching or movement – Loosen up tight muscles and relieve tension.
The more you practice these small habits, the easier it becomes to manage stress before it feels overwhelming.
Stay Organized to Avoid Feeling Overwhelmed
Anxiety can make it hard to know where to start when your to-do list feels endless. Breaking tasks into smaller steps can help you feel more in control.
Tips for managing your workload:
- Prioritize tasks – Focus on the most important things first.
- Use a planner or to-do list – Writing tasks down can help clear your mind.
- Take one thing at a time – Multitasking can make anxiety worse.
If you’re feeling overloaded, don’t hesitate to ask for help or delegate tasks when possible.
Improve Time Management to Reduce Anxiety
Feeling like there’s never enough time can increase stress. Time management tools can help you stay on track without feeling overwhelmed.
Ways to stay on top of your schedule:
- Use a calendar or app – Plan your day to reduce last-minute stress.
- Try time-blocking – Set dedicated time for work, breaks, and deep-focus tasks.
- Break up big tasks – Tackling one small step at a time makes things feel more manageable.
Trying different strategies can help you find what works best for you.
Keep Learning About Mental Health
Understanding anxiety and depression can give you more control over how you manage challenges at work. Consider:
- Reading books or articles about workplace mental health
- Following mental health experts for helpful tips
- Attending workshops or wellness programs at work
The more you know, the more prepared you’ll be to handle stress in a way that supports your well-being.
You’re Not Alone – Help is Available
Work can feel overwhelming when you’re struggling with anxiety or depression, but small steps can make a big difference. Be kind to yourself, and remember that you don’t have to figure this out alone.
If you need personalized support, Firefly Therapy Austin is here to help. Our therapists can provide strategies to help you manage work stress while caring for your mental health.
You deserve support. You deserve balance. And most importantly—you deserve to feel well.
Firefly Therapy Austin offers affordable, effective therapy in Austin, Texas.
Find out more about our Therapists and Specialties.