6 Ways I Handle Anxiety and Depression at Work

February 27, 2023 Martha Lueck

One of the hardest things about any mental health condition is that they are unpredictable. The same thing is true at my job. Some days are very difficult because of the anxiety and depression I feel at work. However, several activities make it easier to get through my shifts. Here are six strategies that help me overcome anxiety and depression during my job.

How I Manage Anxiety and Depression at Work

  1. I remind myself that I am capable of more than I think. Part of my anxiety involves future telling and catastrophizing. Sometimes when I'm faced with a new challenge, I believe that I will fail because I have done so in the past. But the truth is that I am capable of more than I think. Three years ago, I didn't think that I would be able to handle the stress of being a cashier. Four months ago, I did not think I would be able to multitask as much as I do now. But I am learning something new daily, helping me grow and improve at work.
  2. I embrace the little things. When I first got promoted, it was right around the holiday season. At that time, my stress was sky-high every day. So it was hard to find gratitude. Now, finding gratitude is much easier for me. For instance, my coworkers are very helpful. Also, while there are many rude customers, there are kind ones as well. Sometimes, something as simple as a smile or a pleasant interaction makes my rough days go by so much easier. While there are still rough days, I always find something to be thankful for.
  3. I recharge during my breaks. During my breaks, I usually eat grilled chicken and drink Gatorade. During my longest break, I listen to relaxing music and take a short nap. Consuming protein, staying hydrated, and resting during my breaks help me focus better throughout my day.
  4. I reform my thoughts through writing. Sometimes when I feel like a failure, it helps to write about it. Putting my negative thoughts down on paper is my way of releasing their weight. I write about my thoughts and feelings, triggers for them, and reactions. Then I write about how I can do things differently to help me manage anxiety and depression symptoms.
  5. I read and color pictures with positive quotes. Since coloring is relaxing for me, I enjoy coloring pictures with positive quotes and affirmations. A few weeks ago, I colored a quote that said, "I am calm and patient." Even though I do not feel calm or patient most days, this quote reminds me that I can become those things.
  6. I think about the fun things I will do after work. Planning hangouts with friends gives me something to look forward to during hard times. Every week after work, I play Bar Bingo with a few friends. During that time, the host makes everyone laugh. I do not need to drink alcohol to enjoy my time. All I need is good company and a fun game.

Some other things I enjoy doing with friends include watching funny television shows, listening to music, taking walks, eating dinner, and shopping. Socializing after work and on my days off makes the hard days worth it.

APA Reference
Lueck, M. (2023, February 27). 6 Ways I Handle Anxiety and Depression at Work, HealthyPlace. Retrieved on 2024, June 15 from

Author: Martha Lueck

Find Martha on Facebook and Medium.

Leave a reply