Tell-tale signs of leader anxiety and what to do about it 

The following questions are not a diagnosis, but may help you reflect on how anxiety shows up in your leadership. 

1. Do you often wake up with a racing mind, even when there’s no obvious reason to be worried?

2. Do you unintentionally pass your anxiety on to your team, through tone, urgency, or micromanagement?

3. Do you try to control everything or have trouble letting go, even when others are capable?

4. Do you feel you have to carry the burden alone?

5. Do you strive to be right or perfect at all costs?

6. Do you expect the worst – like getting fired or failing – even when things are going well?

7. Do you hide aspects of yourself to maintain a high-performing image?

8. Do you find yourself ruminating, overthinking, or replaying situations?

9. Do you often experience a vague but persistent sense of dread?

10. Are you noticing physical signs of stress – poor sleep, loss of focus, appetite changes, low energy, or irritability?

How to manage your anxiety

If you answered yes to several of these questions, you’re not alone – and you’re not broken. Anxiety is part of being human, especially in high-stakes, high-pressure roles. But that doesn’t mean you have to let it run the show. There’s no one-size-fits-all solution, but small changes can have a big impact. The following actions won’t eliminate anxiety but can help you manage it.

1. Be honest with yourself

Recognize how anxiety operates in your life and leadership. Don’t label yourself “an anxious person” but do tune into your patterns to help you lead with more awareness and intention.

2. Unplug to reset

Digital interfaces such as Slack, Teams, Zoom, email, and text are designed to keep us in a state of heightened arousal. Break the digital spell by taking regular breaks away from your desk – preferably without your phone.

3. Breathe intentionally

Just a few minutes of deep, steady breathing can help reset your body’s stress response. Tune into your pulse, your breath, your feet on the ground. It’s a simple, powerful way to return to center.

4. Let others in

Many leaders try to hold it all together, fearing that showing emotion will look like weakness. But opening up – appropriately and with intention – can model strength and authenticity.

5. Support your team

When you create space for others to name their stress or feelings of being overwhelmed, you help normalize them. Ask your team what they need to feel supported. You don’t have to have all the answers – just being present helps.

6. Ask for help when you need it

Sometimes anxiety needs more than self-awareness and coping strategies: it needs support. That might mean talking to a coach, mentor, or therapist. And, if anxiety is affecting your sleep, relationships, or daily functioning, it may be time to speak with a medical professional. Seeking help isn’t a sign of weakness: it shows leadership maturity and self-respect.