How Anxious Women Can Be More Productive at Work—Without Burning Out
By Dr. Lauren Chase, Climbing Hills Counseling
If you’re a high-achieving woman who struggles with anxiety, you might find yourself caught in a frustrating cycle at work: overthinking every decision, procrastinating out of fear of failure, and then pushing yourself to exhaustion just to meet your high standards.
You’re not alone—and you’re not broken.
Anxiety can make work feel overwhelming, but it’s also possible to work with your anxious brain, not against it. At Climbing Hills Counseling, I help ambitious women like you find sustainable ways to feel more focused, more confident, and more productive—without adding more pressure to your already full plate.
Let’s talk about practical strategies that work, and the tools that can help you feel less frazzled and more in control.
1. Use SMART Goals to Create Clarity
One of the biggest challenges anxious women face is setting goals that feel vague or unrealistic—leading to constant self-doubt and second-guessing.
SMART goals give your brain the clarity it craves:
Specific
Measurable
Achievable
Relevant
Time-bound
Instead of “I need to finish this project,” try “I will draft the project outline by 3 PM today and send it for feedback by Friday.” Clear goals reduce decision fatigue and help quiet the mental noise of “Am I doing enough?”
2. Try the Tomato Timer (Pomodoro Technique)
The Pomodoro Technique uses a simple timer—often called a tomato timer—to help you work with intention and take breaks before anxiety spikes.
Here’s how it works:
Work for 25 minutes
Take a 5-minute break
Repeat 4 cycles, then take a longer 15-30 minute break
This method helps anxious minds stay focused without getting overwhelmed. It builds in breaks so you don’t burn out or get lost in perfectionistic spirals.
Tip: Use free apps like Focus Keeper or Forest to make it easy and even fun.
3. Break Big Tasks Into Smaller, Manageable Pieces
Anxiety often makes tasks feel bigger and more overwhelming than they actually are. That’s why it’s important to break down large projects into bite-sized steps.
Instead of “Write the report,” try:
Open a new document
Write the introduction
Pull data from last month’s spreadsheet
Draft bullet points for key findings
Each small task gives your brain a win—and keeps you moving forward.
4. Learn to Delegate (Even When It’s Hard)
If you’re used to doing everything yourself, delegating might feel uncomfortable or even guilt-inducing. But learning to delegate effectively is one of the most powerful ways to reduce anxiety and increase productivity.
Ask yourself: Is this something only I can do? If not, consider whether a colleague, assistant, or tool could take it off your plate. Delegating isn’t weakness—it’s a smart strategy for preserving your energy and mental health.
Resources to Support You
Beyond daily strategies, there are excellent books and podcasts that can help anxious women feel empowered and productive in every area of life.
Books
The Anxiety Toolkit by Dr. Alice Boyes
Practical, science-based tools for overcoming anxiety at work and in life.Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski & Amelia Nagoski
A must-read for high-achieving women who feel exhausted and overwhelmed.How to Keep House While Drowning by KC Davis
A short, gentle book that redefines productivity through the lens of self-compassion.
Podcasts
The Mel Robbins Podcast – Real talk on productivity, confidence, and calming anxiety.
The Calm & Ambitious Podcast – Designed specifically for high-achieving women navigating stress and ambition.
UnF*ck Your Brain by Kara Loewentheil – Combines feminist psychology with mindset coaching for smart, anxious women.
You Deserve to Thrive—Not Just Survive
You don’t have to “push through” anxiety to be productive. When you work with your mind—using tools like SMART goals, the Pomodoro technique, and healthy boundaries—you begin to reclaim your energy and your joy.
At Climbing Hills Counseling, I help high-achieving women quiet their inner critic, reduce anxiety, and rediscover what it feels like to thrive. You don’t have to do it all alone.
Let’s connect.
Serving North Carolina and South Carolina
Virtual sessions available
lauren@climbinghillscounseling.com | 336-600-4455
www.climbinghillscounseling.com
