Many people experience anxiety at work. But for some, anxiety is at the heart of a mental health disorder that affects their daily life. Understanding which jobs may help reduce anxiety and which jobs might negatively affect mental health can be important for making informed career choices.
At First Steps Recovery, we understand that anxiety often affects people in recovery. Our comprehensive treatment programs address both substance use disorders and co-occurring mental health conditions like anxiety, helping individuals build the skills they need for successful long-term recovery.
What is an Anxiety Disorder?
Workplace anxiety is persistent worry, nervousness, or fear that happens in work settings. This is significantly different from an anxiety disorder, which affects about 40 million adults in the United States.
Each type of disorder can show up differently for different people. Some live with high-functioning anxiety, while others experience anxiety in more visible ways that inform many of their life decisions.
Common anxiety disorders include:
- Generalized Anxiety Disorder: The person suffers from anxiety around “normal” events, and their anxiety may not have an attributable cause.
- Obsessive-compulsive disorder (OCD): The person is ruled by intrusive thoughts (obsessions) and feels compelled to perform certain actions (compulsions) to alleviate their stress.
- Post-traumatic stress disorder (PTSD): Anxiety, panic attacks, mood swings, and other anxiety-driven symptoms in the wake of a traumatic event/series of events.
- Social anxiety: Stress or fear of social situations where a person is (or perceives themselves to be) observed or judged by others.
- Phobias: Anxiety-based reactions to things the person fears, such as snakes, riding in an airplane, or public speaking.
- Panic disorder: An inclination toward panic attacks caused by anxious reactions, which can lead to the person making choices that lower the chances of having a panic attack.
Why Job Choice Matters for People with Anxiety
High-stress environments can often make anxiety symptoms worse. Ongoing job stress is linked to higher rates of anxiety, depression, and other health problems.
Choosing the right job is important for people with anxiety, because the right job can help reduce the chances of symptom flare-ups. When a person works in the right environment, they may experience less intense anxiety symptoms, feel empowered to employ healthy coping mechanisms, or enjoy support from sympathetic people around them.
The Best Jobs for People With Anxiety
Good jobs for people with anxiety typically offer predictable routines, clear expectations, and manageable social interactions. The best career for someone with anxiety may look different from person to person. But many share common features, such as flexibility and independence.
Remote Work Options
Remote jobs allow people to regularly work in a familiar, controlled environment. These positions often provide flexible schedules and limited face-to-face contact, making them ideal for many people with anxiety.
- Writer or Content Creator: You create articles, blogs, or marketing materials from home, communicating with clients mostly through email or video calls.
- Data Entry Specialist: You input information into databases, focusing on accuracy and routine tasks without much social interaction.
- Virtual Assistant: You help businesses with scheduling, email management, and organization, usually working independently.
Creative and Independent Roles
Creative work often allows for personal expression and control over the environment. These jobs often focus on individual projects rather than team collaboration.
- Graphic Designer: You create visual materials for clients, often working as a freelancer with flexible deadlines.
- Photographer: You capture and edit images, sometimes working outdoors or in controlled studio settings.
- Video Editor: You edit content using software, mostly working alone with minimal face-to-face client interaction.
Outdoor and Physical Work
Physical activity and time outdoors can help to reduce anxiety symptoms. These easy jobs for people with anxiety often involve hands-on tasks in natural settings.
- Gardener or Landscaper: You maintain outdoor spaces, working alone or in small teams to complete repetitive tasks.
- Dog Walker: You exercise pets while regularly spending time outdoors, following routes and schedules.
- Park Ranger: You oversee natural areas and educate visitors, focusing more often on outdoor activities rather than office work.
- Baker: Working at a detail-oriented but (at times) intensely physical job during the early hours of the morning when not many people are awake may be very appealing to someone with anxiety.
Structured Office Positions
Some office jobs provide structure and predictability that can be essential for someone coping with anxiety. The best jobs for someone with anxiety typically involve clear procedures and quiet environments.
- Librarian: You organize materials and help visitors in a calm, quiet setting with a supportive team.
- Bookkeeper: You manage financial records independently, using systematic processes with minimal interruptions.
- Medical Records Clerk: You organize patient information, following specific procedures in a structured environment.
The Worst Jobs for People With Anxiety
Some careers are particularly challenging for people with anxiety because they involve unpredictable situations, high emotional demands, or constant public interaction.
However, not everyone with anxiety may have a negative experience working a “bad job for anxiety.” For example, someone with anxiety may enjoy a job as an emergency dispatcher because it allows them to help people by employing clear and direct protocols while remaining safe themselves. This is why it’s important for people with anxiety to know their personal triggers and employ healthy coping mechanisms for anxiety.
High-Pressure Public Roles
Jobs that require frequent public interaction often trigger anxiety symptoms, especially for people with social anxiety. These positions often involve being watched or judged by others.
- Teacher: Managing classrooms, leading lessons, and interacting with students and parents can create unpredictable and stressful situations daily.
- Flight Attendant: Responding to passenger needs and emergencies in confined spaces with little breaks may feel overwhelming.
- News Reporter: Speaking live on camera and responding to unexpected events can aggravate performance-based anxiety.
Emergency Response Positions
- Paramedic: Responding to medical emergencies involves unpredictable, high-stress situations that can worsen anxiety symptoms.
- Police Officer: Managing public safety and making quick decisions under pressure can create ongoing stress.
- Emergency Room Nurse: Dealing with trauma and critical care cases in addition to regular patient care can be emotionally overwhelming.
Customer Service Roles
Customer service positions often involve handling complaints and dealing with upset people. These jobs can be particularly challenging for someone with social anxiety.
- Call Center Representative: Handling high volumes of calls from frustrated customers may lead to emotional exhaustion and poor coping.
- Retail Cashier: Managing long lines and difficult customers while being constantly observed can increase anxiety.
- Hotel Front Desk: Responding to guest complaints and resolving issues under time pressure may create an ongoing environment of stress.
How to Manage Anxiety at Work
Many people, regardless of their job, use practical techniques to handle stressful moments and stay focused.
Identify Your Triggers
Workplace triggers are specific situations that can cause anxiety symptoms to increase. Common triggers include upcoming deadlines, public speaking, unexpected changes, and critical feedback.
To identify your triggers, keep a log of when anxiety increases during your workday. Note the date, time, situation, and how you felt. This can help you prepare for similar situations in the future.
Practice Stress-Reduction Techniques
Several techniques can help you manage stress both in the moment and over time. Take slow, deep breaths, step outside for fresh air, or do simple stretches at your desk. Regular exercise, mindfulness meditation, and maintaining consistent sleep schedules can reduce overall anxiety levels.
Consider Professional Support
Professional support can include therapy, counseling, or workplace accommodations. Under the Americans with Disabilities Act, you may be entitled to reasonable accommodations (such as a flexible schedule or quiet workspace).
Find Support for Anxiety at First Steps Recovery
Managing anxiety while building a career is possible. Many people live with anxiety and still find fulfilling work that matches their needs and abilities. There are numerous jobs for people with depression and anxiety across different industries and skill levels.
First Steps Recovery provides comprehensive support for clients navigating both addiction recovery and anxiety management. Our programs address the unique challenges of maintaining life obligations while managing mental health conditions, using individualized approaches that consider each person’s specific needs and goals.
You don’t have to live in fear, or at the whim of your anxiety symptoms. Contact us today to learn how we can help.
Dr. Curl is the Medical Director and primary on-site provider for First Steps Recovery. He is a Board Certified Internist and Addiction Medicine Specialist having attended the David Geffen School of Medicine at UCLA and completing his residency at Mount Auburn Hospital with Harvard Medical School. Following several years work as an internist and physiatrist (physical medicine and rehabilitation). Dr. Curl completed the Addiction Medicine Fellowship at Howard University in Washington DC and participated as a RAM Scholar (Research in Addiction Medicine). While part of the fellowship, Dr. Curl pursued research investigating the barriers to expanding and improving medication for opioid use disorder. Following his fellowship, Dr. Curl spearheaded the Opiate Use Disorder outpatient clinic and worked in the Department of Psychiatry and Behavioral Sciences within the Howard University Hospital. In 2023, Dr. Curl completed his Board Certification in Addiction Medicine.
