15 of the best jobs for people with anxiety

More than 40 million U.S. adults, 19.1% of the U.S. adult population, live with an anxiety disorder. For many, this condition is more than just a personal struggle. It can be a major hurdle that affects your work. Despite having an anxiety disorder, you can still have a successful career by finding a job that works for your needs.

In this article, we cover 15 jobs for people with anxiety. We’ll also talk about which jobs you may think twice about if anxiety is a concern for you. Practical tips are provided to help manage your anxiety in the workplace.

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How anxiety can affect you on the job

Anxiety disorders are characterized by persistent, intense worries that impact your daily life, including work. They may make focusing difficult, turn routine tasks into challenges, and cause physical symptoms, like a racing heart, headache, or stomachache. In severe cases, debilitating anxiety could make it difficult to perform job duties or maintain regular employment. 

There are different types of anxiety disorders. You’ve probably heard about common conditions like social anxiety, generalized anxiety disorder (GAD), and panic disorder. Each disorder has different hallmarks, which can create challenges. 

For example, someone with GAD struggles with persistent and excessive worry. Someone with panic disorder has panic attacks or intense bouts of fear with physical symptoms like shortness of breath, racing heartbeat, or sweating. The distress you feel because of your anxiety or symptoms can affect your ability to focus, stay motivated, deal with stress, and feel your best mentally and physically at work. 

The unique challenge of working with social anxiety

Everyone feels nervous in social situations sometimes, such as meeting new people, giving presentations, or speaking up in meetings. But if you have a social anxiety disorder, social interactions at work may be stressful. It’s not about being shy or introverted. It’s like you’re worrying about what others think, and it never stops.

Social anxiety is more widespread than many realize. It affects about 7% of Americans. So, what’s a typical workday like when you’ve got social anxiety? It may look something like this:

• Struggling to participate in team meetings or group projects
• Feeling overwhelmed at networking events or during client interactions
• Experiencing intense fear when giving presentations or speaking in public
• Finding it difficult to build relationships with coworkers
• Avoiding eating in communal areas or skipping work social events
• Feeling extreme anxiety during job interviews

The unique challenge of working with generalized anxiety disorder

Money troubles, health concerns, and family issues may stress anyone out. But if you have GAD, your worries can go beyond occasional stress. GAD isn’t just feeling a bit nervous before a big meeting. You may find yourself worrying about the big things but also small everyday things. It’s like always having your worry switch stuck in the “on” position.

It’s more common than you may think. Each year, it affects about 6.8 million adults in the U.S. So what’s having GAD like at work? 

• Worrying excessively about many parts of your job, like tasks, meetings, and work dynamics with coworkers
• Double and triple-checking your work, just to be sure
• Finding it hard to focus because anxious thoughts keep popping up
• Dealing with physical issues like tiredness, headaches, or tense muscles
• Always thinking about what may go wrong
• Feeling losing control or fearing the worst during an attack

The unique challenge of working with panic disorder

Panic disorder involves sudden, intense waves of fear without clear danger. These attacks can feel like a heart attack, with symptoms like racing heart or shaking. Almost 5% of adults will have panic disorder at some point in their lives. These panic attacks may happen several times a day or only show up a few times a year. With panic disorder, you may have an attack anytime, anywhere. This can make each workday unpredictable. 

Here’s what panic disorder may look like at work:

• Suddenly feeling intense fear during normal work activities
• Worrying about having a panic attack at work
• Avoiding certain work situations that may trigger an attack
• Dealing with physical symptoms like a racing heart or shortness of breath
• Feeling out of control or fearing death or impending doom during a panic attack

The best work environment for people with an anxiety disorder

If you have an anxiety disorder, the right environment can help you better master it and your job. The ideal work environment for you depends on your needs and triggers, but generally includes:

• Quiet, low-stress atmosphere
• Flexibility in work schedule
• Remote work options
• Empathetic supervisors and human resources staff
• A supportive culture with an understanding of mental health
• Clear expectations for roles and deadlines
• Open communication and feedback 
• Manageable workload
• Opportunities to hone and develop skills
• Structured routine

The 15 best jobs for people with an anxiety disorder

You can excel in different careers while managing anxiety. For some, choosing a job that minimizes situations that cause anxiety may feel like the way to feel most productive. Others may find that selecting a role that lets them stretch a little outside of their comfort zone can help them face or embrace their anxiety, challenge themselves, and learn new ways to cope.

Avoiding situations that cause anxiety can create a cycle of worry and avoidance. But putting yourself in a situation where you don’t have the tools to manage your anxiety can also be risky. If you notice that you are avoiding situations or that your anxiety is worsening in the workplace, it might be time to consider seeking help. 

Here’s a non-exhaustive list of 15 jobs that may be good for an anxious person. They often have a good work environment that can help with anxiety. And they let you use your strengths.

Best jobs for people with social anxiety

If you have social anxiety, you may thrive in roles that minimize face-to-face interactions and allow for independent work. Here are some of the best job options for you:

1. Web developer

This role is ideal if you prefer minimal face-to-face interaction, as it often allows for remote work and focuses on coding and problem-solving. You can showcase your skills through your code rather than social interactions. Communication is primarily done through email or project management tools, reducing the pressure of in-person conversations.

2. Archivist

Working with historical documents and records in a quiet environment can be perfect if you prefer minimal social interaction. You can immerse yourself in organizing and preserving important information without the stress of constant social engagement.

3. Pet groomer

Pet grooming can be a good fit if you prefer interacting with animals over humans. Routine tasks like bathing and trimming can be soothing, and you often have control over your workspace and pace. But not all situations will be calm. Some pets may be anxious or uncooperative, which may create challenges. Still, calming a nervous animal might be less stressful than dealing with people for you.

4. Online tutor

Being an online tutor means providing educational support and instruction to students through digital platforms. You can create lesson plans, deliver online courses, assign homework, and provide feedback. You can teach students subjects you’re passionate about and limit direct face-to-face interactions.

5. Gardener

If you love being outdoors, gardening can be your thing. You can care for plants in gardens, parks, and other outdoor spaces. It’s great for social anxiety because you spend time on your tasks with minimal social interaction. Plus, being outside with plants can be calming.

Jobs for people with generalized anxiety disorder

If you’re dealing with GAD, you might do your best in jobs with structure, predictability, and control. Roles that involve problem-solving or physical activity can help redirect those anxious thoughts. Here are some good job options for people with GAD:

6. Librarian

The quiet, structured environment of a library can be soothing. You have clear tasks and routines, which may help reduce uncertainty-related anxiety. The orderly nature of library work provides control and predictability that may comfort you.

7. Data analyst

This role may be ideal for you if you have GAD because it involves working with concrete numbers and facts in a structured environment. Focusing on data can help redirect your anxious thoughts. The satisfaction of finding meaningful patterns can boost your confidence and reduce worry. 

8. Fitness instructor

Getting into a routine with fitness classes may be a great fit for you. Having a set schedule can give your day some structure. Regular exercise is great for fighting anxiety symptoms. It helps keep worries in check.

9. Writer

Technical writing, copywriting, or blogging can be an excellent career choice for you if you live with GAD. Creating manuals, crafting marketing materials, researching blog posts, or even writing about your own experiences can let you focus. This may help redirect anxiety into productive work. Writing lets you break big projects into smaller, more manageable tasks. This approach can make work feel less overwhelming, which is common with GAD. Whether you’re detailing technical information or getting creative with copy, writing can be soothing when dealing with persistent worry.

10. Indoor photographer

Working in a calm, predictable environment as a studio photographer may help ease the constant worry that comes with GAD. You can plan your shoots beforehand, giving you a sense of control. Whether you work on product shots, portraits, or ad campaigns, you can be in charge of the pace. This control can be calming when dealing with GAD.

Jobs for people with panic disorder

If you have panic disorder, you may benefit from jobs that offer flexibility, control over your environment, and the ability to take breaks when needed. Here are some job options that may work well for you:

11. Lab technician

Lab work provides a structured, predictable environment that may help comfort you. The clear procedures offer you a sense of control. If you feel a panic attack coming on, you can step away. The focus on precise tasks can serve as a helpful distraction from panic.

12. Delivery driver

If you have panic disorder, being a delivery driver can offer a unique balance. Your vehicle becomes a mobile safe space. You can retreat there if panic starts to hit. The job allows for breaks between deliveries, giving you time to use coping techniques if needed.

13. Researcher

Research work often allows for a flexible schedule, which is crucial for managing a panic disorder. You can pace yourself and take breaks as needed. The quiet, focused nature of research can provide a calm environment. Many research tasks can be absorbing, potentially helping to redirect attention away from your symptoms.

14. Computer programmer

Many programming jobs offer remote work options, which can let you create a controlled environment that feels safe and comfortable. If you experience a panic attack, you can typically take a break without drawing attention to yourself. The deep focus required for coding may distract from panic-inducing thoughts, potentially reducing the occurrence of panic symptoms. 

15. Interior designer

Being an interior designer, you will likely have control over your schedule and work environment. This flexibility can let you manage your symptoms more easily. Much of the work is independent, so you can take breaks when needed. The creative work can be absorbing, helping to shift focus away from sudden panic. This job can let you be creative while staying in control. 

More job options for people with an anxiety disorder

• Bookkeeper
• Content creator
• Data entry
• Florist
• Graphic designer
• Illustrator
• Massage therapist
• Park ranger
• Plumber
• Quality assurance tester
• Transcriptionist
• Video editor
• Virtual assistant

The worst jobs for people with an anxiety disorder

If you’re living with an anxiety disorder, certain job environments may bring on symptoms. High-stress jobs may not be for you. Be mindful of your triggers. Work that changes constantly, keeps you dealing with people, has tight deadlines, or requires you to make big decisions may feel overwhelming. You might choose a role that feels more manageable for you. High-stress jobs that may not work well for some people with anxiety include:

• High-pressure sales roles
• Emergency responders (police, firefighters, paramedics)
• Air traffic controllers
• Jobs where you have to speak in front of crowds
• Stock traders or financial advisors
• Journalists with tight deadlines
• Servers during the busiest times at restaurants
• Teachers with big classes 
• Customer service representatives 
• Event planners managing big, complex events
• Performers or professional athletes
• Managers responsible for large teams

Tips to manage your anxiety disorder on the job

Managing anxiety triggers and stress at work

Understanding and managing your anxiety at work starts with self-awareness. Spend some time reflecting or talking with a therapist to identify what triggers your anxiety at work. It can be tight deadlines, public speaking, or the layout of your workspace. Once you know your triggers, you can start addressing or modifying them.

Other ways to reduce anxiety at work include taking short breaks. Step away from your desk and walk for a few minutes. Take a few deep breaths in through your nose and out through your mouth, focusing on making your exhale longer than your inhale. Close your eyes and picture yourself in a space that makes you feel calm. Call or text a loved one. Breaks let your mind rest and help you reduce anxiety.

Asking for accommodations

If your anxiety impacts your work, consider asking for accommodations. This may feel challenging, but most employers will support their employees’ well-being. Be clear about your needs and open to finding solutions for you and the company. You don’t have to disclose every detail of your condition. Focus on the specific aspects of your challenging job and the accommodations that can help. 

Anxiety is a disability under the Americans with Disabilities Act (ADA). And you have a legal right to ask for accommodation. Learn more about anxiety as a disability.

Creating a support network

A supportive workplace network can be critical for managing anxiety disorder symptoms. You don’t need to be close to everyone. A couple of understanding colleagues can make a difference. They may cover for you on a rough day or just listen when you need to talk things out. It’s reassuring to know someone has your back when anxiety strikes. Having this support may make tough work days and situations more manageable.

Getting professional help

Seeing a qualified healthcare professional is needed to get an accurate diagnosis and personalized treatment. A provider can help figure out what kind of anxiety you’re dealing with. They can work with you to create a plan that fits your needs, which may involve exposure therapy for social anxiety, other anxiety therapy, or medication. They can also help during a crisis, such as a panic attack. 

If in-person therapy feels challenging, you can choose online anxiety treatment.

Key takeaway

• Anxiety doesn’t have to hold you back in your career. There are jobs that may help you better manage your anxiety and things you can do to treat your anxiety overall.
• You may find comfort in quiet environments, flexible schedules, or independent work.
• Consider career paths that align with your strengths and preferences. Jobs you may enjoy include web development, library science, data analysis, writing, and interior design.
• At work, try identifying your needs and taking breaks when necessary. Don’t hesitate to discuss accommodations with your supervisor. Building a support network and talking to a therapist can be helpful.

Make anxiety work for you

Learn how to make anxiety work for you and find a job that aligns with your strengths. Ready to transform your relationship with anxiety? On Klarity Health, find an anxiety provider today and get started.