How to manage anxiety after making a mistake at work? 

This blog answers: How to manage anxiety after making a mistake at work?  What are some other ways to manage anxiety? What are the therapy options for anxiety?

How to manage anxiety after making a mistake at work? 

Some tips to manage anxiety after making a mistake at work is as follows: 

Process your feelings.

When something goes wrong at work, it’s natural to feel frustrated and embarrassed. However, after a few seconds, the sensation should fade, and you should be able to think clearly again.

If it doesn’t happen right away, give yourself some time to analyze your feelings. Before you start fresh, talk it out with a trusted friend, voice journal about it in your car, or take a trip outdoors to get some fresh air.

When you’re agitated, maintaining a feeling of equilibrium might be difficult. Make sure your emotional reaction is proportional to the error you committed.

Keep things in perspective.

If you make a mistake at work, it’s unlikely to be life-threatening. The majority of the time, it can be promptly remedied or resolved. 

If you don’t find the appropriate perspective, your mind may get overly focused on the negative effects of your blunder, which could lead to more mistakes in the future and extreme anxiety.

Recognize the error.

If you need to make an apology, do so swiftly and gently. If the problem is minor, a few sentences conveyed by email or chat messenger will suffice.

Consider holding a meeting or calling your manager if the problem is more serious. Also, make sure to explain to your manager how you plan to avoid making the same mistake again.

Go over your response again.

It’s easy to become so preoccupied with all your other objectives and initiatives that you forget about anything that went wrong before you arrived at this stage.

Taking the time to reflect on your reaction to the error will help you improve in the future if it occurs again while also reducing your anxiety.

Self-care is important.

Another way to manage the anxiety is by returning to a healthy habit which might help you release pent-up energy and prevent future workplace blunders.

The concept of self-care may appear to some as a fad or a luxury. But, to improve your confidence and effectiveness at work, you need to make sure you’re feeling your best.

Sleep deprivation, poor diet, and dehydration can all contribute to mistakes that you would not have made if you were taking better care of yourself.

How to manage anxiety after making a mistake at work? 

Examine your own accomplishments.

Delivering consistently excellent work is the simplest method to gain people’s trust. Even if you’ve failed in the past, there’s still time to go back on track and build a successful and fulfilling career. Remember that a single blunder during an otherwise fruitful era will not make or destroy your career.

 What are some other ways to manage anxiety?


Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques


Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.



A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Under pressure to perform at a high level, blunders and unproductive behaviors are common. It is crucial to take responsibility for your mistakes and learn from them while at the same time not be so harsh on yourself.

Keep in mind that it is only humans who make mistakes and that there are ways out from these mistakes as well as management techniques for the anxiety that comes with it.

Open and honest communication is essential. When you need assistance, ask for it or offer it, and remember that every new error is an opportunity to improve your performance.

Frequently asked questions: How to manage anxiety after making a mistake at work? 

Can stress cause you to make mistakes at work?

Stress can cause several workplace problems such as a decline in your productivity and poor decision-making, thereby leading to an increase in mistakes and therefore many customer complaints. 

How do I stop replaying events in my head?

  • Distract yourself every time you think of the mistake 
  • Have an action plan about how to cope with the mistake 
  • Try to understand what triggers the ruminating thoughts 
  • Do some meditation to calm the mind 

How do you justify a mistake at work?

  • Apologize for the mistake and accept you went wrong
  • Decide how you will make the apology and apologize with sincerity 
  • Validate the other person’s feelings and respect and work on the new responsibility you have to take on. 


Anxiety is not an excuse?