Coaching practices for How to Get Over Work Anxiety

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Get Over Work Anxiety, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• Even once the worst of it passes, I can’t get back into the room
• I treat every single worry like a problem demanding a solution, so I build elaborate contingency plans for things that haven’t even happened and probably never will, and it leaves me wrung out
• The worrying never clocks out
• Before I can even start facing my fears head-on, I have to stop them ambushing me at every hour
• I leave work but work never leaves me

Practices that may help

1. Engage with the present moment
   Once the edge comes off, redirect attention fully into an activity or your surroundings.
   The DARE Response to Anxiety, Made Practical
2. Productive Problem-Solving vs. Worry
   Distinguish solvable worries — which need a plan — from hypothetical ones — which need acceptance or defusion.
   Worry Time: Containing Anxiety With Scheduled Worry
3. Contain worry with a scheduled worry period
   Assign worry a 20-minute daily window — and redirect it there the rest of the day.
   Accepting Uncertainty: The Core Skill in CBT for GAD
4. Worry stimulus control: confine worry to a designated time
   Schedule a 20-minute daily "worry period" and postpone all worry outside it.
   Worry Exposure, Made Practical
5. Use a 15-minute end-of-day planning buffer to close the day’s loops
   Before leaving work, take 15 minutes to list tomorrow’s priorities and explicitly close today’s open loops.
   The Zeigarnik Effect: How Unfinished Tasks Occupy Your Mind
6. Run the full 5-4-3-2-1 sequence
   Work through all five senses in order: 5 things seen, 4 heard, 3 touched, 2 smelled, 1 tasted.
   The 5-4-3-2-1 Grounding Technique
7. Combine worry exposure with relaxation skill
   After the exposure period, apply a relaxation practice to close each session with a deactivation phase.
   Worry Exposure, Made Practical
8. Note the worry and defer it
   When a worry arises off-schedule, jot it down and postpone it to the window — don’t engage now.
   Worry Postponement, Made Practical
9. Use a shutdown ritual
   End the workday with a deliberate routine that closes open loops and declares work done.
   Deep Work, Made Practical
10. Debrief after each stressful encounter
    Within 24 hours of a challenging event, review what you did, what worked, and what you will adjust.
    Stress Inoculation Training

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