Living with anxiety can make finding a job that fits your needs challenging, but it’s not impossible. The right work environment can help you manage anxiety, foster confidence, and have a fulfilling career. Whether you prefer working independently, in a low-stress environment, or remotely, there's a job out there for you.
In this article we’ll explore what jobs are best for someone with anxiety, what to look for in a role, and how to get hired and succeed, with insights from mental health experts. Plus, we’ll answer common questions about managing anxiety in the workplace.
Look for a job that makes you happy and is compatible with your struggles: Maybe is one of these 400,000+ open jobs on The Muse »
Anxiety in the workplace
Anxiety in the workplace is more common than you might think. Many individuals experience anxiety triggered by tight deadlines, social interactions, or job performance pressure. The effects of anxiety can range from feeling overwhelmed to having difficulty focusing or even avoiding tasks.
Those who suffer from this condition might sometimes wonder: can people with severe anxiety work? Yes, they absolutely can. Recognizing that workplace anxiety is valid and manageable is the first step in addressing it. The key is finding strategies and environments that reduce stress and create a supportive atmosphere.
Creating a workplace environment that helps manage anxiety is crucial for long-term job satisfaction and performance. Some people thrive in quiet, structured environments with minimal interruptions, while others prefer flexibility, such as remote work or a more independent job for social anxiety.
Employers are increasingly recognizing the importance of mental health in the workplace, with more companies offering accommodations like flexible schedules, wellness programs, or mental health days.
If you struggle with anxiety at work, advocate for yourself. And if you feel the solution is changing jobs and looking for on-site or remote online jobs for people with anxiety, below are some factors to consider when choosing your next employer.
What to look for in a job if you deal with anxiety
“When looking for work as an anxiety sufferer, it's critical to find a position that matches your comfort level and allows for a manageable work environment,” says Dr. Max Doshay, licensed clinical psychologist, CEO and co-founder of Monima Wellness. “Look for roles with defined expectations, as ambiguity can exacerbate anxiety symptoms.”
Here are a few important factors to consider:
- Work environment: “Consider aspects of the culture,” says Dr. Ashwini Nadkarni, and Assistant Professor of Psychiatry in Harvard Medical School. “Is there good leadership support? A focus on inclusion and belonging and an effort to enhance the teams' functioning? Clarity with respect to job responsibilities and communication? Anxiety comes with a difficulty tolerating uncertainty and thus these are a few of the factors that can reduce anxiety.”
- Job flexibility: “Work-from-home jobs with flexible hours can reduce some of the anxiety-inducing factors in individuals,” says Dr. Michelle Dees, board-certified Psychiatrist at Luxury Psychiatry Medical Spa. “Without the pressure that comes with going to work and the need to stick to any schedule, employees can better attend to and improve their health conditions.”
- Independent vs. team work: If you’re anxious in social situations and are looking for jobs for people with social anxiety, finding one that allows for more independent tasks can help you stay focused and comfortable.
- Minimal customer interaction: What jobs don't cause anxiety? Roles that don’t require constant face-to-face interaction or customer service can be good jobs for people with anxiety or people who get nervous in public or social settings.
7 of the best jobs for people with anxiety
Finding a job that aligns with your strengths while minimizing triggers for anxiety is essential for long-term career satisfaction.
Ideal jobs for people with anxiety disorder typically prioritize structure, routine, and minimal social interactions, helping create a workday that's manageable and less stressful. Below, we’ve compiled a list of jobs that cater to different skill sets while offering an environment where you can thrive with anxiety.
1. Freelance writer
Average salary: $53,000 per year
As a freelance writer, you can work from anywhere, manage your own schedule, and limit social interactions to emails or calls with clients. You have control over the type of writing you do, whether it's blogs, technical writing, or creative projects. This may even be one of the remote jobs for introverts with anxiety, no experience needed.
How to get the job:
- Build a strong portfolio by contributing to blogs or writing platforms like Medium.
- Use job platforms (like The Muse, hi!) to find clients.
- Invest in writing courses to improve your skills and stay competitive.
2. Graphic designer
Average salary: $56,000 per year
Graphic designers create visual content for brands, websites, and advertising. This is a creative job where you can work alone, especially if you’re freelancing. Many graphic designers work remotely, which can reduce workplace stress.
How to get the job:
- Learn essential design software (Adobe Illustrator, Photoshop) through online courses.
- Create a portfolio of your best work showcasing different design styles.
- Network through design communities or platforms like Behance or Dribbble to find clients or full-time positions.
3. Data entry specialist
Average salary: $37,000 per year
This is one of the jobs for people with anxiety online, non-phone, no experience required…it has a lot going for it. Data entry jobs involve inputting data into systems or managing databases. It’s typically independent work with minimal social interaction, and many companies offer remote options. It’s a straightforward, low-stress job that allows you to focus on repetitive tasks.
How to get the job:
- Search for remote data entry positions on job boards.
- Practice typing skills and accuracy since they are key to success in this role.
- Look for opportunities in industries like healthcare, finance, or education.
4. Librarian
Average salary: $60,000 per year
Working as a librarian offers a calm, quiet environment, perfect for someone who enjoys organizing information and helping people in a less stressful setting. Though you may interact with visitors, the nature of the work is generally calm and structured.
“Such jobs are perfect for people who are dealing with aversive interpersonal stressors as working in a neat and quiet space helps alleviate such issues,” says Dees. “These positions involve working with and using materials in a pleasant and organized manner.”
How to get the job:
- Earn a degree in library science or a related field.
- Gain experience by volunteering or working in local libraries.
- Apply to positions in public or university libraries, or even corporate settings.
5. Dog walker/pet sitter
Average salary: $29,000 per year
Working with animals can be a great stress reliever for someone looking for jobs for introverts with anxiety. As a dog walker or pet sitter, you’ll spend most of your time caring for pets, enjoying the outdoors, and working independently. It’s a flexible, low-pressure job.
How to get the job:
6. Accountant
Average salary: $77,000 per year
Accountants work with numbers, financial statements, and reports, often independently. This role is one of high paying jobs for introverts with anxiety, ideal for people who enjoy detailed, methodical work and prefer a more predictable, structured job.
How to get the job:
- Earn a degree in accounting or finance and consider becoming a certified public accountant (CPA).
- Gain experience by working as an intern or in entry-level positions.
- Apply to jobs in accounting firms or explore freelance accounting opportunities.
7. Software developer
Average salary: $111,000 per year
Software developers design and create applications or systems for various industries. The job involves long stretches of focused work, often independently, with limited client or team interactions. Many developers work remotely, adding flexibility to the role.
How to get the job:
Tips for getting a job with anxiety and succeeding
Success isn’t just about finding the right job, but also about creating strategies that help you perform your best once you’re hired. Preparing well for interviews, being open about your needs, and building routines that manage stress can make a big difference in working with anxiety.
Below are practical tips to help you not only get the job but also thrive in your role while managing anxiety effectively.
Prepare for interviews by practicing self-care
Job interviews can be a major source of anxiety, but with proper preparation, you can reduce stress and feel more confident. “When applying for a job as a person with anxiety, it is critical to prioritize self-care and effectively manage symptoms,” Doshay says.
“How do I get a job with severe anxiety?” you might ask. Start by practicing common interview questions and answers, either with a friend or in front of a mirror. This not only helps you prepare for potential questions but also boosts your confidence by familiarizing yourself with the process.
Visualization is another powerful tool—spend some time imagining yourself in the interview, answering questions calmly and confidently.
In addition, focus on self-care techniques before the interview. Meditation, deep breathing exercises, or even light stretching can help calm your nerves and bring your mind to a more centered place.
It’s also important to prioritize rest, nutrition, and mindfulness before an interview, as they contribute to how you feel mentally. When you're well-prepared and relaxed, you're more likely to handle anxiety and perform better during the interview.
Be open about your needs
Being upfront about your anxiety and the accommodations you might need is essential to ensuring you find a job that works for you. During interviews, it can be helpful to share how certain environments affect your productivity.
What to do if you can't work because of anxiety? You might request a quieter workspace, flexible hours, or a remote work option. Many employers are becoming more aware of mental health challenges and may be willing to accommodate these needs to create an inclusive and supportive work environment.
“Openness helps in creating a working schedule that is reasonable to you and fosters increased productivity,” Dees says.
However, timing is important. You don’t have to disclose your anxiety right away, but if it feels relevant to the conversation or if the job environment could trigger stress, being open can help establish a healthy working relationship from the start. By discussing your needs early on, you're also setting expectations and ensuring the job will provide an environment that allows you to thrive.
Read this next: Best Way to Ask for Remote Work—Before and After Being Hired
Create a supportive routine
After getting hired, create daily routines that help manage your anxiety. Establish a clear structure for your workday, incorporating regular breaks, deep breathing exercises, or even walks to decompress. If you work remotely or have flexible hours, create a schedule that allows you to work during the times you feel most focused and calm.
Incorporating healthy habits like maintaining a consistent sleep schedule, prioritizing healthy meals, and setting boundaries around work hours can also significantly reduce anxiety. Adjust your routine as needed to ensure you're staying balanced and avoiding burnout.
“Building a support network within your workplace can also provide reassurance and improve your overall experience,” Doshay says. “With these strategies, it is entirely possible to have a successful career while suffering from anxiety.”
By choosing roles that align with your strengths and practicing self-care during the job search and after landing a position, you can thrive in the workplace.
Worst jobs for people with anxiety
Certain jobs can be particularly challenging for individuals with anxiety, often due to high pressure, constant social interaction, or unpredictable environments. While everyone’s experience with anxiety is unique, here are some of the worst jobs for people who struggle with anxiety:
Sales representative
Sales roles often involve meeting quotas, handling rejections, and dealing with high-pressure situations. The constant need to interact with clients, pitch products, and close deals can create significant stress for someone with anxiety.
Emergency responder (paramedic, firefighter, police officer)
Emergency responders must make quick, high-stakes decisions under intense pressure. The unpredictable nature of the work, combined with exposure to traumatic situations, can make these jobs highly stressful for someone prone to anxiety.
Customer service representative
Customer service jobs typically involve managing complaints, troubleshooting issues, and interacting with frustrated or angry customers. Constant phone calls or face-to-face conversations can exacerbate anxiety, especially when dealing with difficult clients.
Air traffic controller
Air traffic controllers are responsible for directing the safe movement of aircraft, often managing multiple flights simultaneously. The high-stakes nature of the job, combined with long hours and intense focus, can be overwhelming for someone with anxiety.
High-pressure corporate executive
Executive positions often come with heavy responsibilities, tight deadlines, and long working hours. Managing teams, making crucial decisions, and dealing with company-wide pressure can heighten stress and trigger anxiety for individuals in these roles.
Public speaker or performer
Jobs that require frequent public speaking or performing in front of large audiences can be highly anxiety-inducing. The pressure to engage, entertain, or inform a crowd, combined with the fear of public judgment, is a common trigger for social anxiety.
Event planner
Event planning requires juggling multiple tasks, managing high expectations, and coordinating with vendors and clients. The fast-paced nature and high level of responsibility can make it particularly stressful for people with anxiety.
Stock trader
The fast-paced, high-stakes world of stock trading requires quick decision-making and constant attention to market fluctuations. The pressure to make profitable trades and handle financial losses can create overwhelming stress for someone with anxiety.
Teacher (especially in crowded classrooms)
Teaching, particularly in large or under-resourced classrooms, can be challenging. Teachers often face demanding workloads, the pressure to meet educational standards, and the need to manage student behavior, which can be overwhelming for someone prone to anxiety.
Surgeon
Surgeons work in high-pressure, life-or-death situations that require precision and focus. The responsibility of performing delicate procedures, often with little room for error, can create extreme stress for someone with anxiety.
These roles often come with factors like unpredictability, intense scrutiny, or high social interaction, making them difficult for individuals who experience anxiety in stressful environments.
FAQs
Can anxiety be a reason to request workplace accommodations?
Yes, anxiety qualifies as a mental health condition under the Americans with Disabilities Act (ADA), and you can request reasonable accommodations such as a quieter workspace or remote work options.
What is the most stress-free job?
The most stress-free jobs tend to offer a calm environment, minimal pressure, predictable tasks, and a balanced work-life schedule. While stress levels can vary based on personal preferences and specific job settings, some commonly considered low-stress jobs include: librarian, bookkeeper, gardener or landscaper and massage therapist, among others.
This might interest you: 13 Low-Stress Jobs That Pay Really Well
How do I handle work-related stress?
Developing coping strategies such as taking regular breaks, practicing mindfulness, and setting boundaries can help reduce work-related stress. Don’t hesitate to seek help from a therapist if needed.
Can I work a full-time job with anxiety?
Absolutely. Many people with anxiety successfully manage full-time roles by choosing jobs that fit their needs and using coping techniques to manage stress.
Can someone with anxiety be successful?
Yes, someone with anxiety can absolutely be successful. Many people with anxiety develop strong coping mechanisms, resilience, and a deep sense of empathy, which can be assets in the workplace. Success is not defined by a lack of challenges, but by the ability to overcome them.