Feeling anxious at work?

Managing Workplace Anxiety

Workplace anxiety can leave you feeling overwhelmed, on edge or constantly worried about whether you’re doing enough or getting things right. For nurses and midwives, the pace, responsibility and emotional demands of the work can sometimes make these feelings even harder to switch off.

The good news is that small, practical changes can help. You don’t have to fix everything at once — start with one thing that feels manageable.

🔎 Notice what triggers your anxiety

Anxiety doesn’t always have an obvious cause. Pay attention to when you notice yourself becoming tense, worried or overwhelmed throughout the day.

You might jot down what was happening, who you were with or what you were thinking at the time. Over time, you may start to notice patterns.

When you recognise an anxious thought, try asking yourself:

• What is the evidence for and against this thought?
• What would I say to a colleague or loved one feeling this way?
• What is most likely to happen?
• If things don’t go as planned, how could I cope?

Sometimes, simply pausing to question an anxious thought can help take some of its power away.

💛 Be kind to yourself

When anxiety takes over, it can be easy to become your own harshest critic — “I should be coping better”, “I’m not good enough” or “Everyone else seems to manage.”

Try responding to yourself with the same kindness you would offer a colleague.

You might remind yourself:

“It’s okay to feel overwhelmed. I’m dealing with a lot, and I’m doing the best I can.”

Being compassionate towards yourself isn’t making excuses — it’s recognising that you’re human.

🌬️ Take a micro-break

You don’t always need a long break to reset. Even a minute or two can give your mind and body a chance to pause.

Try slowing your breathing. One simple technique is box breathing:

Breathe in for 4 → hold for 4 → breathe out for 4 → hold for 4.

Repeat a few times and notice whether your body begins to settle.

Even stepping outside, having a drink of water or taking a few quiet moments can help you reset before returning to what’s next.

🚶 Get moving

Movement can be a great way to release tension and support your overall wellbeing.

A short walk before or after work, stretching during the day or getting some regular exercise can help shift some of the physical tension that comes with anxiety.

It doesn’t have to be a workout — a little movement is better than none.

📝 Get organised

When everything feels urgent, it can be difficult to know where to start.

Breaking things down into smaller, achievable steps can make a busy day feel more manageable. Try writing down what needs to be done, identifying what is most important and focusing on one task at a time.

And remember — asking for help or clarification is a strength, not a weakness.

🚦 Set boundaries

Work can easily spill into the rest of your life, particularly when you care deeply about what you do.

Where possible, create some separation between work and home. This might mean setting a time to finish work, limiting checking work messages outside your hours or deliberately creating a transition between work and home.

Give yourself permission to have a life outside of your role.

😄 Make room for laughter

A good laugh can be a surprisingly effective way to release tension and reconnect with others.

Share a funny moment with a colleague, listen to something that makes you laugh on the way home or watch something light-hearted after a difficult day.

You don’t have to take everything seriously all the time.

🛋️ Create a calming space

Having somewhere you can unwind can help signal to your mind and body that it’s time to slow down.

It might be a favourite chair, your garden, a quiet room or simply a place where you can put your phone away and enjoy some uninterrupted time.

Think about what helps you feel safe, comfortable and restored — and make space for more of it.

🌻 Make the most of your time away from work

Work is only one part of who you are.

Make time for the people, places and activities that bring you joy — whether that’s catching up with friends, spending time with family, getting outdoors, listening to music, cooking, gardening or simply doing nothing.

The more opportunities you have to recharge outside work, the easier it can be to maintain perspective when work feels challenging.

💚 Remember: you don’t have to manage it alone

Workplace anxiety is common, particularly during periods of change, increased responsibility or uncertainty. It doesn’t mean you’re not capable of doing your job.