Managing Anxiety at Work: 7 Discreet Strategies That Actually Help

Work-related anxiety is one of the most common — and least talked about — mental health challenges adults face. Whether it’s the pressure of a looming deadline, the social exhaustion of an open-plan office, or the dread of a presentation in front of your entire team, anxiety at work is real, it’s widespread, and it doesn’t discriminate.

According to Beyond Blue, anxiety is the most common mental health condition in Australia, with 1 in 4 people experiencing it at some point in their lives. Yet most workplaces still treat mental health as something to be managed quietly — if at all.

So if you’re someone who struggles with anxiety at work but needs to keep it together professionally, this one’s for you. Here are 7 discreet, practical strategies that genuinely help — no meditation retreat or extended sick leave required.

1. Ground Yourself Before You Walk In

Anxiety thrives on anticipation. The commute, the elevator ride, the walk from the car park — these transitional moments can be when anxious thoughts spiral hardest. Use them intentionally.

Try the 5-4-3-2-1 grounding technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. This pulls your nervous system out of threat mode and into the present moment. It takes about 60 seconds and nobody around you needs to know you’re doing it.

2. Give Your Hands Something to Do

There’s solid science behind why fidgeting helps with anxiety and focus. For many people — especially those with ADHD or high-functioning anxiety — having something tactile to engage with during stressful moments redirects nervous energy and keeps the brain regulated.

The challenge at work is that obvious fidget tools can draw unwanted attention or feel out of place in professional settings.

This is exactly the problem we set out to solve at Subtly Anxious. Our sterling silver anxiety rings are designed to look like elegant jewellery while functioning as a discreet sensory tool. Spin the outer band during a tough phone call, roll the beads during a meeting, or click the ring when your anxiety spikes. Subtle. Effective. Professional.

3. Create Micro-Moments of Calm

You don’t need a 20-minute meditation session to regulate your nervous system. Research shows that even 2–3 minutes of intentional breathwork can lower cortisol and shift your body out of fight-or-flight.

Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Do this at your desk before a meeting, in the bathroom if you need a moment alone, or even during a conference call on mute.

It’s small, it’s private, and it works.

4. Manage Your Environment Where You Can

Sensory overwhelm is a huge — and underacknowledged — contributor to anxiety in the workplace. Harsh fluorescent lighting, constant background noise, too many people moving around you — these can spike anxiety significantly, particularly for neurodivergent people.

Where possible:

- Use noise-cancelling headphones or earbuds
- Position your desk away from high-traffic areas if you have the option
- Keep a small, grounding object at your workstation (a smooth stone, a stress ball, or yes — your fidget ring)
- Reduce screen brightness and clutter

Small environmental tweaks can make a meaningful difference over the course of a working day.

5. Build Predictability Into Your Day

One of anxiety’s biggest triggers is uncertainty. When we don’t know what’s coming, our threat-detection system stays on high alert — which is exhausting.

Building predictable routines and rituals into your workday can significantly reduce this background anxiety:

- Start each day with the same 10-minute routine (coffee, to-do list, a quick walk)
- Use time-blocking so your day feels structured rather than reactive
- Create an end-of-day ritual that signals to your brain that work is done (close your laptop, go for a walk, write tomorrow’s top 3 priorities)

Predictability is not boring. For an anxious nervous system, it’s a relief.

6. Have an Exit Strategy (Just in Case)

For those moments when anxiety tips into panic — knowing you have an exit plan can reduce the intensity of the fear itself. Identify a quiet space in your workplace: a bathroom, a stairwell, a meeting room. Know that if you need 5 minutes, you can take them without catastrophe.

Having a mental “escape route” doesn’t mean you’ll use it. It means your nervous system can relax slightly because the pressure valve exists.

7. Talk to Someone — Even One Person

You don’t need to disclose your anxiety to your entire workplace. But having even one trusted colleague who knows can make a significant difference. It reduces the isolation and the energy spent hiding, and it means you have someone to shoot a quick message to when things get hard.

If you’re not ready to talk to a colleague, consider speaking with your GP, a psychologist, or accessing your workplace’s Employee Assistance Program (EAP) — a free, confidential counselling service offered by many Australian employers.

You’re Not “Too Sensitive”

Managing anxiety at work isn’t about eliminating the feeling — it’s about building a toolkit that helps you function, feel steadier, and show up as yourself. Anxiety doesn’t make you weak or unprofessional. It makes you human.

And you deserve tools — whether that’s a breathing technique, a great therapist, or a beautiful ring on your finger — that help you get through the day feeling a little more like yourself.

👉 Explore our anxiety rings at subtlyanxious.com.au

Subtly Anxious is an Australian-owned small business based in Brisbane. We sell 925 sterling silver anxiety rings and fidget rings, and we offer free mental health resources for the anxiety, autism, ADHD and OCD community.