Feeling nervous at work is common and can feel unsettling. It may make it hard to focus or enjoy the day. There are simple, sensible first steps you can try.

Why This Situation Matters

Nervousness can interfere with your concentration and slow down your work. It may make interactions with coworkers more awkward or lead to small mistakes. Taking a few calm steps early can help keep your day on track and reduce extra stress.

What to Do Immediately

1. Pause and breathe. Take a few slow, steady breaths to help lower immediate tension.
2. Step away briefly. If possible, move to a quiet spot for a minute to collect yourself.
3. Drink some water. A sip can give you a small break and slow fast breathing.
4. Ground your attention. Notice simple things around you, like the feel of your feet on the floor or an object on your desk.
5. Check your next task. Look at your calendar or notes to remind yourself what comes next and what is manageable.

Things to Avoid

• Over-caffeinating. Adding more stimulants can increase jitteriness.
• Isolating completely. Withdrawing without telling anyone may make work harder later.
• Reacting while upset. Sending sharp messages or making snap decisions can cause regret.
• Using alcohol or drugs to cope. These can make feelings worse over time.
• Ruminating on worst outcomes. Fixating on unlikely scenarios often increases anxiety.

What to Do Next

Watch how you feel over the next few hours. Note if certain tasks or people trigger the nervousness. You may find it helpful to use short breaks, adjust your workload, or move to a quieter area when you can. If your workplace has a support program or guidance from HR, you may want to review that information. Talking with a trusted coworker or supervisor about reasonable adjustments can also be useful.

When to Get Help

It may be appropriate to get help if nervousness keeps coming back, makes work difficult, or causes physical symptoms like trouble breathing or faintness. Consider speaking with your supervisor, HR, or an employee support program for workplace options. You may also want to consult a health professional or counselor if the feeling does not ease or affects your daily life.

Quick Summary

• Small pauses and simple grounding can help in the moment.
• Avoid quick fixes like extra caffeine or lashing out.
• Monitor patterns and use workplace supports if available.
• Seek help from a manager, HR, or a health professional if the issue continues.

About the Author

Situation Guide Editorial Team

The Situation Guide editorial team writes clear, practical guides for common real-world situations. Content focuses on safe first steps, plain-language explanations, and helping readers recognise when professional help may be appropriate. This guide provides general information only and is not a substitute for personalised professional advice. Specific circumstances can vary.