Highlights
- The choice of a job for someone with anxiety should be based on personal triggers, strengths, and goals, instead of the diagnosis itself.
- Certain work environments may feel more or less overwhelming.
- Anxiety can affect your performance at work, especially if symptoms are untreated, but it’s possible to have successful careers while living with anxiety.
- Treatment, whether that’s therapy, medication, or both, can reduce anxiety symptoms and help you manage stress at work.
Anxiety can affect any area of your life — including work. When you live with anxiety, it can be hard to manage your daily job responsibilities, certain tasks might feel completely overwhelming, or the stress of your job might make your anxiety symptoms worse.
But anxiety doesn’t need to hold you back from having a successful career. It can pose unique challenges, but attention to the choice of your next role and appropriate treatment can make a big difference.
Here, we’ll give you ideas for good jobs for people with anxiety, and what to consider as you navigate your job search.
Understanding Anxiety in the Workplace
According to a nationwide survey by the Anxiety and Depression Association of America,
There are many different types of anxiety disorders, and they can all show up at work. For example:
- People with generalized anxiety disorder have excessive worry about everyday situations, so they may constantly double-check tasks or expect things to go wrong even when there’s no reason to think so.
- Those with social anxiety disorder have an intense fear of being judged or embarrassed in social situations, so that might avoid meetings, dread presentations, or feel panic when interacting with coworkers.
- People with panic disorder may experience panic attacks with symptoms like sweating, chest tightness, or dizziness in stressful situations, as well as be afraid of having another panic attack.
Every person with anxiety has their own triggers. Something could be overwhelmingly anxiety-causing for one person and not bother another person at all. But there are a few situations that often come up in the workplace that typically pose a challenge for people with anxiety. Some examples include:
- Public speaking and presentations
- Tight deadlines
- Unpredictable schedules
- High-pressure decision-making
- Frequent performance evaluations
- Large social gatherings or networking events
What Makes a Job “Anxiety-Friendly”?
The “best job” for you if you live with anxiety depends on your unique strengths and triggers — not your diagnosis. It should give you fulfillment, meaning, and financial stability. Your anxiety doesn’t define you, and it doesn’t need to define your career.
“Anxiety-friendly” jobs often mean jobs that limit your exposure to your personal triggers. For example, if public speaking triggers anxiety for you, then it may be best to avoid jobs where you’re regularly expected to do this.
But for many people, centering their lives around trying to stay away from stressful situations can make anxiety worse. For example, social anxiety symptoms tend to intensify when you’re always avoiding social interactions. It’s important to find a balance between not overwhelming yourself with triggers, but also not avoiding them completely.
You may want to look for jobs that:
- Offer Flexibility: It may be important to you to be able to work from home on days when your anxiety feels worse than usual. Or you may need to take some time away for treatment. Having a flexible job can make a big difference.
- Have an Accepting Environment: The attitude of your colleagues toward mental health matters a lot; it’s important that they respect your boundaries and don’t shame you for needing support or accommodations.
- Are Psychologically Safe: You should be able to show up at work as your full and genuine self. Being in a toxic workplace, where you feel like you’re judged for who you are (whether that’s due to your anxiety or another part of your identity), can make anxiety significantly worse.
- Have Good Mental Health Benefits: Good insurance benefits can make mental health treatment more accessible. Some companies also offer special benefits for mental health, like access to online wellness platforms.
- Bring You Joy: Lastly, choose a job that you actually enjoy, so you’ll feel more confident, motivated, and capable over time.
Best Jobs and Careers for People With Anxiety
It can’t be stressed enough: people with anxiety can thrive in any job, just like those who don’t have anxiety. At the end of the day, it’s most important to choose a job that matches your unique strengths and career goals.
We’ve compiled this list not to limit you to these positions. You can do well in any job, especially if you are receiving anxiety treatment. But these job categories can help you get ideas about the best jobs that may be the least triggering for you.
Remote and Independent Work
Remote or freelance work can provide the flexibility you need to take time away when you need it, whether it’s for treatment or self-care. You may also spend a lot of the time working alone, which feels safer for some people with anxiety.
Examples:
- Freelance Writer: You can work from home and choose projects that match your pace and interests. Income can still vary depending on workload. These also include technical writers who have more structured and predictable workflows and requirements.
- Web Developer: Many roles are remote and allow long stretches of independent focus. Project timelines can vary across employers.
- Virtual Assistant: In this job, you can manage tasks from home and communicate mostly online. Workload often depends on how many clients you take on.
The major downside of many of these careers is that they’re self-employment, which means you don’t get access to employer-provided benefits and should be able to handle additional documentation.
Detail-Focused and Structured Office Roles
Having an office role where you can simply focus on the job at hand can be soothing if you live with anxiety. You may not need to make many high-stakes decisions, and simply work in a flow state. Office jobs also often come with benefits. But deadlines and pressure during peak periods can become stressful.
Examples:
- Accountant or Bookkeeper: You can expect clear procedures and routine tasks that stay consistent throughout the year (except for certain times, like tax season).
- Records Specialist: This role involves straightforward tasks with limited interruptions as well as clear systems and policies that make work more predictable.
- Quality Assurance Tester or Analyst: This job involves checking for errors and following step-by-step processes.
- IT Support, Behind-the-Scenes Roles: These professionals focus on troubleshooting without constant public interaction. However, quick problem-solving is needed sometimes.
Calm, Low-Stimulation Spaces
Anxiety can cause sensory overload, so it can be helpful to avoid loud or chaotic spaces. Some jobs that typically offer a quiet environment include:
- Librarian or Library Assistant: Work takes place in a quiet setting with predictable routines, although some positions include helping visitors or organizing events. You need a Master’s degree to be a librarian, but there are entry-level assistant positions.
- Lab Technician: You’ll follow structured protocols in a controlled environment. The role may require specific training or certification.
- Archivist or Museum Technician: Involves careful handling, cataloging, and preservation in calm settings. Many positions need specialized education.
Outdoor, Nature, and Animal-Related Jobs
Research suggests that spending time in nature
- Gardener or Landscaper: Being outdoors and working with plants can feel grounding and peaceful. The work changes with seasons and weather.
- Park Ranger: Many tasks happen in nature with a mix of independent and visitor-related duties. Training requirements vary by location.
- Veterinary doctor: Involves caring for animals in a structured clinical setting. The emotional demands can be higher than in other roles.
- Dog Walker or Pet Sitter: Offers flexible scheduling and time with animals instead of large groups of people. Demand may fluctuate week to week which can impact your income.
Creative and Hands-On Jobs
Creative work often feels fulfilling and allows you to focus on projects independently. Hands-on tasks can help you stay present, get into a flow state, and feel less overwhelmed by racing thoughts. Many creative careers are also flexible, although self-employment may come with financial uncertainty.
Examples:
- Graphic Designer or Illustrator: Project-based work allows long periods of focused creativity. Many designers work remotely or freelance.
- Craftsperson: Hands-on creating can feel calming and immersive. Income depends on selling products or securing commissions.
- Video Editor or Content Creator: Involves concentration and independent problem-solving, although may involve team-work.
- Hair or Nail Technician: One-on-one client work in a smaller setting can feel manageable. Training and licensing are required in most regions.
Helping Professions That Can Work With Anxiety
You may think that working in a helping profession — for example, as a social worker or nurse — may be too stressful for you if you live with anxiety. But people who’ve experienced anxiety are often able to have more compassion and empathy for other people going through life challenges. Especially if you have the right support, these helping professions can bring meaning to your life.
Examples:
- Counselor: Structured sessions and predictable scheduling can feel steady. Emotional work is part of the role, and supervision is often available. You need at least a Master’s degree.
- Peer Support Specialist: Uses lived experience to help others in recovery-focused settings. Many programs provide training and certification.
- Massage Therapist: You can expect quiet environments and routine sessions, but physical stamina is important.
- Dietitian or Nutrition Professional: Many roles take place in hospitals, clinics, or private practice. You typically need specialized education and training.
- Personal Trainer or Yoga/Movement Instructor: Supports clients in building skills and confidence. Work hours may include early mornings or weekends, and you may need to be comfortable with public speaking (leading classes).
However, many healthcare roles are high-stress, which is important to be aware of. Many front-line healthcare jobs are in the “potentially challenging” section later. That doesn’t mean you can’t thrive in them, but they may be more triggering.
Relatively "Easy-Entry" or Flexible Jobs
Any slow-paced or part-time jobs can be soothing, especially if you live with severe anxiety symptoms. The downside is that they may not provide the financial stability or healthcare benefits you need. So, usually, it’s recommended to view these as short-term, stabilizing options rather than your only path.
Keep in mind, though, that what’s “easy” for one person may not be easy for another. It’s still important to think about your own personal triggers and strengths.
Examples:
- Part-Time Retail in Low-Traffic Environments: Tasks are usually straightforward and predictable. Customer interaction varies by store.
- Night Stocking/Inventory Roles: Work happens behind the scenes with fewer people around; overnight hours may not be right for everyone.
- Simple Remote Micro-Tasks: Many platforms allow you to work on your own schedule and choose short, independent tasks that can be done from home.
- Transcription/Captioning: Involves listening and typing with minimal social contact.
Jobs That Might Be Challenging for Those With Anxiety
Some jobs may be more challenging for people with anxiety. This does not mean that you can’t be successful in these jobs. But especially if your anxiety is untreated, they could cause more stress.
Common Features of Higher-Stress Roles
Some of the characteristics of jobs that may cause more stress and anxiety include:
- Constant emergencies and pressure
- Being faced with life-or-death situations
- Having to make rapid, high-stakes decisions
- High level of stressful public contact (such as dealing with angry customers)
- Frequent exposure to conflict or criticism
- Unsupportive managers and colleagues
- Unpredictability: not knowing what to expect when you come into work each day
- Very fast-changing priorities and expectations
Examples of Roles That May Be Challenging If You Live With Anxiety
Here are some specific careers that may come with many of the stressors listed above. Again, this doesn’t mean that you can’t succeed in these roles if you live with anxiety. But many people — both with and without anxiety — find them more stressful.
- High-Pressure Emergency Roles: Emergency responders, ICU or ER physicians, air traffic control, crisis intervention.
- High-Conflict, Customer-Facing Jobs: Call centers, complaint handling, fast-paced retail or customer service.
- Highly Public and Performance-Based Roles: Professional performers, motivational speakers, live broadcasting.
- Very High-Stakes Financial or Trading Roles: Day traders, investment banking/trading, hedge fund analysis.
How to Find a Job When You Have Anxiety
When you live with anxiety, it’s not only working itself that can pose a challenge — the process of looking for and applying to jobs can be just as stressful. Follow these simple steps to get through your job search calmer.
Step 1: Review Your Strengths and Preferences
Every person with anxiety has unique strengths, triggers, and goals. When you understand these things about yourself, you can get clearer about what you’re looking for in a job. Some things to consider include:
- What are your long-term career goals and dreams?
- What tasks do you enjoy doing? What do you not enjoy?
- What situations do you tend to find stressful? What causes your anxiety to become worse?
- How safe and prepared do you feel challenging yourself at this time in your life?
- What are you looking for in a supervisor?
- How much structure or flexibility helps you function best?
Step 2: Define What an "Anxiety-Friendly" Job Looks Like for You
Next, think about the specific characteristics that would make a job “anxiety-friendly” for you — not for anyone else. This could look much different than what an “anxiety-friendly” job looks like for another person.
Think about things like:
- Hours and Schedule: Full-time, part-time, shift work, remote work, temporary contract work.
- Level of Social Interaction: Working mostly alone, working in a small team, interacting with customers.
- Pace: Seasonally busy, steady, always fast- (or slow-) paced.
- Physical Environment: Outdoors/indoors, noise level, temperature/lighting.
Step 3: Explore Job Ideas and Test Them in Low-Risk Ways
Then, start to narrow down job ideas. It might be easiest to rule out jobs that don’t meet your requirements. For example, if you’re looking for only part-time work, then this can help you rule out full-time roles.
Use job boards or LinkedIn to search for job examples using keywords. You can be as broad or as specific as you like, from “part-time remote” to specific job titles like “weekend dog walker” or “full-time library assistant.” This can help you get an idea of what’s available to you and what common requirements are. Also, try to find out what day-to-day life in these roles looks like: ask someone already having this job, read blog articles, or watch reviews on YouTube.
Trying a job in low-risk ways is also helpful. For example, write a few samples for your portfolio before applying for writing jobs or volunteer at a dog rescue to see what it would feel like to work with animals.
Step 4: Organize Your Job Search Well
The actual process of searching and applying to jobs can feel stressful and chaotic. You can minimize the anxiety by structuring your search in a way that makes it feel predictable and calm:
- Organize your applications by creating a simple tracker that includes the company, role, deadline, and next step. Set a realistic weekly target — for example, applying to three to five jobs per week — so the process feels manageable. Try batching your job search tasks and doing them at a time of day when your anxiety feels lower.
- Create a flexible CV and cover letter that you can easily tailor for each job application. Start with a master resume and adjust it for each application using five to seven bullet points that mirror the job description. Have a reusable “about me” paragraph so you don’t need to start from scratch each time.
- Before applying, pause to check whether a role fits your needs and coping skills. Ask yourself quick questions like how much people contact the job requires, how predictable the hours are, and whether the environment is likely to feel loud or chaotic.
Step 5: Prepare for Interviews
Interviews can be the most anxiety-provoking part of job searching, even for people who don’t have an anxiety disorder. But there are ways to overcome your fears:
- Prepare a few short examples that show how you’ve solved a problem, worked in a team, or handled a challenge. These are questions that are likely to come up in interviews.
- Practicing your answers aloud with a friend, therapist, or by recording yourself.
- Before the interview, try grounding techniques, arrive early, and make notes with questions in advance.
- Set limits on how much time you spend job searching and schedule days where you don’t look at applications at all.
- Acknowledge small wins, like completing an application or showing up to an interview.
- Stay connected to people who help you feel steady and calm.
Working With Anxiety: Self-Care and Coping Strategies
Even after you’ve found the right job, it’s important to take care of yourself. Here are some helpful tips:
- Know Your Triggers. If you know that you’re going to be faced with a trigger that day, have coping strategies in place so you can deal with them. You can also plan your schedule around triggering days — for example, you might plan to take an extra-long lunch break after having to give a stressful presentation.
- Have a “Safe” Person You Can Talk To. It makes a big difference to have just one person at work who knows you live with anxiety and who can support you when needed and make you feel less alone. It can also have practical benefits, like covering for you when you need to step away.
- Build a Calm and Relaxing Physical Environment. This may not be possible in all roles. But when you can, have a place to use as an escape when things start to feel like too much. This could be your office, the break room, or even your car.
- Use Grounding Tools. Practice coping skills regularly so that you know how to use them when you need them.
The decision of whether or not to share your diagnosis with your supervisor or the human resources department is completely up to you. You do not owe anyone an explanation about your symptoms. With that said, to qualify for legal protections — like protection from workplace discrimination or the right to reasonable accommodations — you must share your diagnosis.
If you do decide to share, know your rights under the Americans with Disabilities Act (ADA). You can request accommodations that help you do your job, such as modified schedules or a quieter workspace. Under federal law, you can’t be fired just for having a mental health condition. The ADA protects you from discrimination as long as you can perform the essential duties of your job with or without reasonable accommodations.
When Work Feels Impossible: Getting Professional Help
It’s never too early to get support for anxiety. You don’t need to wait for your mental health to reach a crisis to seek treatment. Getting treatment early on can prevent anxiety from becoming worse and affecting your career.
These are some signs that you need professional treatment — but you don’t need to wait for these signs to get support.
- You feel like your anxiety is significantly affecting your work performance or relationships with your colleagues/supervisor.
- You have thoughts about quitting your job because of anxiety.
- You’re experiencing physical symptoms of anxiety — like shortness of breath or sweating — while at work.
- You consistently avoid certain aspects of your job because they trigger anxiety.
- You feel overwhelmed most days and can’t “turn off” worry.
- You’re missing work or calling out because of anxiety.
Some of the most effective treatments for anxiety include therapy (like cognitive-behavioral therapy or exposure therapy) and medication. These may also be combined for a comprehensive approach and long-lasting results.
You might also consider joining support groups for people who live with anxiety. These groups can help you feel less alone and learn new coping strategies — but it’s important to be aware that they can’t replace professional treatment.
Get Anxiety Treatment With MEDvidi
As a person who lives with anxiety, you can be successful in any career. But it can help to know which jobs might cause more stress for you and trigger your symptoms. Treatment can also make a huge difference.
At MEDvidi, licensed clinicians provide personalized treatment plans for anxiety disorders. You can get care from home through online appointments and ongoing follow-ups, so you can stay on track while continuing your career.
