Anxiety in the Workplace: Calm Your Mind Naturally

Image of People At Work

What Is High-Functioning Anxiety?

Have you ever appeared completely composed at the office while your thoughts were racing and your stomach churned?

You meet deadlines and support others, but inside, you feel tense.

High functioning anxiety disorder and workplace anxiety disorder are terms people use for ongoing worry about job demands.

Health organizations emphasize that job stress happens when work demands do not match a worker's resources or needs.

We can tackle this issue from both the organizational and individual levels.

Common Anxiety Attack Triggers At Work

From my years coaching and building wellness tools, here are triggers I hear about most often.

Many are echoed by public-health and workplace guidelines:

• Workload + pace: Constant urgency, unclear priorities, and interruptions.
• Limited authority: Minimal influence over timetable, equipment, or procedure. 
• Psychosocial hazards: Poor communication, low support, or role conflict. 
• Culture signals: Stigma around mental health, or “always on” norms.
• Physical environment: Noise, harsh lighting, and long sitting can amplify stress responses (especially if you’re already sensitized).

Noticing your anxiety triggers is the first step to effective anxiety interventions.

How To Cope With Anxiety At Work Right Now

When stress and cortisol levels rise, implement a rapid triage strategy. I rely on these steps myself:

1) Name it to tame it

Say (silently), “This is anxiety.” Labeling reduces threat and brings your prefrontal cortex back online. Combine it with a gentle breath out.

2) 4-4-6 breathing (2–3 minutes)

Breathe in for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. Longer exhales help your body relax. This can calm an overactive sympathetic nervous system.

3) Ground through the senses

Observe five items, sense your feet, and hear two noises. Sensory grounding helps your mind re-anchor to the present.

4) Micro-boundaries

If feasible, state, “I’ll deliver a draft by 3 pm,” instead of “ASAP.” Giving your nervous system a time container reduces urgency.

5) Soothing sound

Gentle sound wave therapy or calming audio tracks can help many people shift state quickly (more on the science below).

Stress Levels Infographic Courtesy of John Hopkins University

Anxiety Interventions That Build Long-term Resilience

Workplaces are evolving, and the best results come when companies and people share the load.

Organizational Supports (what good employers are doing)

• Psychological safety + stigma reduction: Clear communication that mental health matters, with confidential access to care. 
• Manager and worker training: Teach leaders to spot strain and offer practical supports. 
• Job design: Align workload and control with resources; clarify roles and priorities. 

The WHO has guidelines for mental health at work. They recommend changes in organizations. They also suggest training for managers.

Additionally, there should be skills training for individuals. These steps aim to prevent harm and support participation, especially for those who already have anxiety.

Personal Habits (what you can do)

• Create a recovery ritual. Start and end your day with 5 to 10 minutes of breathwork or calming audio. This helps relax your nervous system.
• Smart breaks: Two 3-minute resets (mid-morning, mid-afternoon) can be more effective than one 30-minute break.
• Listen to your body first: Nourish, drink water, and exercise. Light activity lowers baseline arousal.
• Skill stack: Combine cognitive skills (reframing), somatic skills (breathing), and sensory inputs (calming sound).
• Support network: A quick check-in with a peer or supervisor builds connection—the antidote to isolation at work.

For clinical symptoms that interfere with everyday functioning, talk with a qualified professional. The American Psychological Association offers helpful overviews of anxiety and pathways to care.

WAVwatch Acoustic Wave Therapy Device Infographic

Where Wearable Technology Fits In

Many readers ask where sound frequency therapy lands among anxiety interventions.

 Here’s the short version:

Music and Auditory Beat Stimulation (ABS)

• A study found that one session of music or ABS helped reduce anxiety. This was true for people who were already taking anxiety medication.
• The study also included a pink-noise control for comparison. This suggests audio-based methods can support relaxation, though effects vary by person and setting. 

Vibroacoustic approaches:

• Early studies show that vibroacoustic stimulation (sound and gentle vibration) can lower stress and help relaxation. Researchers still develop evidence, and they should consider it complementary, not a replacement for medical care. 

Acoustic wave therapy:

• This is a broad phrase used in different contexts. In wellness, I use it to describe gentle sounds that help promote relaxation and comfort.
• This is drastically different from clinical shockwave treatments used for specific medical issues.
• We focus on non-medical self-care. This includes audio and vibration that people can use at home or work to help calm the mind and body.

How I Use The WAVwatch During Workdays

I created the WAVwatch as a safe, wearable sound wave therapy tool for holistic wellness and self-care. It offers 146 frequency sets designed for everyday goals like relaxation, focus, or better rest.

I don’t claim to diagnose, treat, or cure anything—my aim is to give your day another gentle lever for calm.

Here’s my personal routine for work anxiety or functional anxiety moments:

• Morning focus: I pick a calm-focus frequency set before my first meeting to start steady instead of speedy.
• Midday refresh (3 minutes): I combine the watch with 4-4-6 breathing for a quick relaxation when email volume increases.
• Pre-presentation nerves: I use a relaxation set while rehearsing to teach my body that “speaking = safe.”
• Evening de-stress: I often end the day with a soothing set as I tidy my desk, signaling my brain that work is complete.

If you practice mindfulness, breathing, or stretching, the WAVwatch acts as a gentle reminder. It helps bring your body back to balance.

For me, the watch helps de-escalate an overactive nervous system and reminds me to pause when I’d otherwise power through.

How To Deal With Anxiety in the Workplace (and discuss it)

To learn how to manage workplace anxiety, especially as a "high achiever," here are a few helpful scripts:

1. Name your need: “I’m stepping away for three minutes to reset so I can focus.”
2. Offer your plan: “I’ll have the outline in your inbox by 2 pm.”
3. Normalize support: “Short resets help me do better work.”

Leaders can:

Encourage short recovery breaks.

They can also allow flexible work times for deep focus.

Additionally, they should provide access to mental health benefits and skills training.

That combo reduces workplace anxiety at the system level, not just the individual level. 

FAQs

What is high-functioning anxiety?

A common term for people who do well, sometimes even exceptionally well, while feeling a lot of anxiety.

Are there evidence-based workplace changes that reduce anxiety?

Yes. International and U.S. guidance emphasizes organizational fixes (clearer roles, manageable workloads), manager training, and access to care, alongside individual skills.

Does sound make a measurable difference for anxiety?

Some studies show that music and beat sounds can help reduce anxiety. Early research on acoustic wave therapy methods looks promising for relieving stress.

These are supportive tools, not medical treatments. 

How do I deal with workplace anxiety without drawing attention?

Use quiet techniques: paced breathing, brief sensory grounding, and a discrete wearable like the WAVwatch. Pair these with clear, respectful boundary statements (“I’ll deliver by 3 pm”).

What if my anxiety feels unmanageable?

If anxiety consistently disrupts sleep, relationships, or work, reach out to a qualified healthcare professional. 

The Gentle Reminder

Anxiety at work is common—and human.

The path forward blends practical skills, supportive workplaces, and soothing inputs like calming audio or sound frequency therapy.

For a gentle way to practice calm, the WAVwatch can help. Its 146 frequency sets support your self-care routine quietly and safely, fitting into your schedule.