The ultimate guide on how to get a job while living with anxiety

Searching for work can be challenging, especially if you are living with anxiety.

This guide provides a variety of tools and tips to help you search for jobs with increased confidence. We’ve included advice on finding roles that suit your needs, managing anxiety during interviews, and accessing support if needed.

What is anxiety?

We all feel anxious at times, but for some, these feelings occur more frequently or without an obvious cause. According to Beyond Blue, and Healthy WA, symptoms of anxiety may include:

• Panic attacks
• Rapid heartbeat and breathing
• Tension or restlessness
• Persistent worry or fear
• Obsessive thinking about worst-case scenarios
• Avoiding situations that trigger anxiety

As recommended by Beyond Blue, if you experience these symptoms and haven’t sought professional help yet, it’s important to reach out for support. There are various options available, including lifestyle changes, psychological support, and medical assistance.

If you’ve been diagnosed with anxiety and are concerned about finding work, APM may be able to help.

We support people with disability, injury, or health conditions to prepare for, find and maintain long-term employment.

Can I get a job if I have anxiety?

Yes, you can.

Society can sometimes make it difficult for individuals living with anxiety to thrive in work environments, with barriers like high-pressure settings or rigid expectations that overlook the need for flexibility and mental wellbeing.

These societal challenges may lead you to feel overwhelmed, as the environment doesn’t always accommodate your need for calm or focus.

The good news is that there are workplaces actively designed to reduce these barriers, offering job opportunities that fit your strengths and support your mental health. With the right accommodations and support, you can build confidence, feel valued, and reduce anxiety triggers.

A supportive workplace can enhance your mental wellbeing, giving you purpose and stability without overwhelming you.

See how Dan overcame his anxiety to find a job he thrives in with support from Disability Employment Services.

Job ideas for people living with anxiety

When considering which job might be a good fit, it’s important to assess your strengths and limitations realistically. What are you good at? What challenges do you face? Will you need flexible work arrangements?

Brainstorm job ideas that align with your interests and abilities. When you find work you’re passionate about or confident in, it can be easier to manage the challenges associated with anxiety.

People living with anxiety have found fulfilling careers in various industries. Some prefer flexible roles or jobs with limited social interaction, while others thrive in more social roles focused on helping others. Whatever your skills and passions, there’s a job for you.

Here are some job ideas to consider:

It’s important to remember that everyone’s experience with anxiety is different, and while these jobs may be suitable for some, they are suggestions only.

Always consider your unique circumstances when exploring job opportunities, and seek professional advice if needed.

• Jobs that keep you focused: Roles that require concentration can help divert your mind from worries. Examples include nursing, massage therapy, lab technician, shelf stocking, plumbing, and carpentry.
• Flexible jobs: Jobs that allow you to work from home or set your own schedule can be beneficial if the typical 9-to-5 routine is challenging. Examples include freelance writing, editing, taxi driving, social media management, computer programming, web design, and graphic design.
• Jobs that make a difference: You may have gained valuable insights and skills during your journey with anxiety, which you can use to help others. Examples include counselling, psychology, fitness training, and nursing.
• Jobs with animals, children or nature: If working with people is stressful, consider roles that involve animals, children, or nature. Examples include veterinary nursing, animal care, landscaping, forest ranger, childcare, and babysitting. Discover how working outdoors gave Emma a renewed sense of purpose.
• Jobs with a larger purpose: If you have a passion for a particular cause, such as protecting the environment or supporting people with disabilities, a job in this area might provide the grounding you need. Examples include aged care, mental health work, nursing, dietetics, and roles in not-for-profit organisations.

How to get started with your job search if you’re living with anxiety

If you’re wondering how to start your job search, it’s important to look in the right places:

Online

Many jobs are advertised online. You can search on recruitment websites, job boards, or directly on company websites. Setting up a profile with your skills and experience on professional networking sites like LinkedIn can also be beneficial.

Networking

Sometimes, jobs are found through word-of-mouth. Let your family, friends, and peers know that you’re looking for work. Recommendations from people who know you can be invaluable.

Cold calling

Another option is to reach out to employers you’re interested in working for, even if they’re not advertising a position.

If calling feels too daunting, you can send an email to inquire about available opportunities. While it might be intimidating, cold calling can open doors to new opportunities.

Finding a job that’s a good fit can take time, so don’t get discouraged.

Setting daily goals, such as spending two hours a day job hunting or applying for one job a day, can help keep you motivated. Remember to take care of your physical and mental wellbeing during this process and make time for activities you enjoy.

For more tips, check out our guide on how to search for jobs.

Writing your resume and CV

Creating an effective resume or curriculum vitae (CV) is a crucial step in your job search. These documents highlight your experience, skills, and strengths to potential employers. A well-crafted resume will present you in the best possible light.

Include your work history, qualifications, and the skills that make you a strong candidate for the job. Ask yourself, 'Does this resume showcase my abilities effectively?'

For more advice, read our guide on how to write an effective resume and cover letter.

Managing your anxiety during interviews

Interviews can be nerve-wracking for everyone. If you think you might struggle in an interview due to anxiety, there are several strategies to help you manage your nerves and build confidence.

Here are some general tips for interviews:

• Practise positive self-talk. Avoid dwelling on negative thoughts.
• Visualise yourself handling the interview with calm and confidence.
• Focus on what you can control, such as researching the company and preparing answers to common questions.
• Stay present. It’s easy to worry about what could go wrong, but try to focus on the moment.
• Aim for a good night’s sleep before the interview.
• Reward yourself afterward. Regardless of how it went, you made it through, and that’s worth celebrating!

Managing your anxiety in the workplace

Living with anxiety can make work feel difficult at times, but staying employed can have long-term benefits for your mental health.

According to Beyond Blue, here are some strategies to help manage anxiety at work:

• Learn about your anxiety. Understanding your symptoms and developing coping strategies can make a difference.
• Plan and prepare. Staying organised and prioritising tasks can help you feel more in control.
• Know your limits. Avoid taking on more than you can handle.
• Ask for help. You don’t have to manage everything alone.
• Set boundaries. Take breaks when needed and avoid bringing work home.
• Take care of yourself. Prioritise healthy eating, sleep, and regular exercise.
• Find a trusted colleague. Having someone who understands your anxiety can provide comfort.

If you’re finding it difficult to cope at work, don’t hesitate to seek support. APM and NDIS offer assistance and workplace adjustments that can help you maintain your role.

Need a little help? We’re here for you

At APM, we understand how challenging it can be to search for and secure a job while managing anxiety. We’re here to help.

Every week, we assist thousands of job seekers with anxiety in their employment journey and support many more to stay in their jobs.

When you reach out to us, we’ll take the time to understand your situation in a safe and supportive environment.

We believe there’s a job out there for everyone, and we’re committed to helping you find the right one.

Our services include:

• Supporting mental health concerns that may impact your job search
• Identifying your strengths and skills
• Providing training to prepare you for the workplace
• Offering ongoing support to ensure success in your new job

Taking the first step can be daunting, but we’re here to support you on your journey to employment. Don’t wait—get in touch with APM Employment Services today.

Resources and further reading

1. Anxiety management strategies - Beyond Blue

Beyond Blue offers comprehensive strategies to manage anxiety, including lifestyle changes, relaxation techniques, and support networks.

2. How to find a job - APM

This APM guide provides tips on job hunting, resume writing, interview preparation, and finding the right support along your employment journey.

3. Fulfilling and rewarding jobs for people with anxiety - APM

APM offers job suggestions that cater to the strengths of people with anxiety, highlighting flexible roles and positions that make a positive impact.

4. Understanding anxiety - Beyond Blue

Learn more about the types, symptoms, and treatments for anxiety disorders, with resources to help you manage your mental health.

5. Unhelpful thinking styles - Healthy WA

Healthy WA provides insight into common unhelpful thinking patterns that can contribute to anxiety and other mental health challenges.

6. Calming techniques and breathing training - Healthy WA

Explore simple but effective breathing exercises to help manage anxiety and stress.

7. Panic disorder - Beyond Blue

This page from Beyond Blue discusses panic disorder, its symptoms, and available treatments.

8. Writing a resume and cover letter - APM

Learn how to create a professional resume and cover letter that can improve your chances of landing a job.

9. APM Disability Employment Services

Discover how APM Disability Employment Services can support you in finding a suitable job, offering tailored assistance and guidance.

10. Contact APM

Get in touch with APM for further assistance or inquiries about employment services.

About this article

APM supports people with disability, injury, or a health condition through various programs and services across its businesses, including Disability Employment Services in Australia.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

When discussing disability, APM’s copy style is to use person-first language and the social model of disability in the first instance. Some articles may use identity-first language or refer to the medical model of disability for clarity or to better suit a specific audience.

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