Finding jobs for people living with anxiety

Anxiety can make the job search feel overwhelming, particularly when it comes to the interview process and navigating a new environment. But if you feel this way, you’re not alone. Anxiety is one of the most common mental health conditions in Australia, with more than 3 million people affected each year.

It is possible to find work that suits your strengths, routines, and support needs. Taking the time to find the best jobs for people with anxiety can also help you rebuild confidence at your own pace, create structure and routine, feel more independent, connect with others, and contribute in ways that feel meaningful.

Individuals living with anxiety in Australia are protected under the Disability Discrimination Act 1992. This legally requires employers to provide reasonable adjustments to help employees perform their roles safely and effectively (such as flexible hours, a quieter workspace, changes to workload, or written instructions rather than verbal).

This aside, disclosing a mental health condition at work is completely voluntary. Some people prefer to disclose to access the support they need, whereas others prefer their privacy; neither choice is wrong. If you’re not sure what to do, an employment support worker can help you work through your options.

When you’re living with anxiety, starting or returning to work can feel quite challenging. Even more so if certain environments or tasks seem overwhelming. Jobs can feel more manageable, however, when your needs are understood and supported.

The right role should help you manage your mental health, build on your strengths, and support you through moments of stress or uncertainty.

As everyone experiences anxiety differently, it’s important to reflect on your own personal preferences, boundaries, and energy levels to ensure that your needs are met.

Thinking ahead about the types of roles and routines that may feel manageable can help your job search feel less stressful.

• Workplace environment: Do you feel more comfortable in a quiet space with fewer distractions, or do you prefer some background noise to help keep your mind engaged?
• Level of interaction: Do you prefer to work independently or in a small, supportive team?
• Motivation and values: Are you the sort of person who likes solving problems, helping others, being creative, or completing structured tasks?

There are many jobs for people living with anxiety across a range of industries. Often, good jobs for people with anxiety will offer flexible hours, the ability to work from home, or low-pressure environments that reduce stress and support focus.

Flexible hours or location

• Digital marketing or social media management
• Fitness trainer or dietician
• Freelance writer or editor
• Graphic designer
• IT support (or other remote tech roles)
• Online tutor
• Virtual assistant
• Web designer, software developer, or computer programmer

These sorts of roles provide more control over your routine and environment, which can be helpful if your anxiety is triggered by things like commuting or unpredictability

Quiet or low social pressure

• Administration assistant
• Data entry clerk
• Gardener, landscaper, or florist
• Lab technician
• Library assistant
• Nightfill or restocking roles
• Records or documents officer
• Warehouse or retail stock worker

These roles tend to suit people who prefer quieter work environments and more independent work. If you find large crowds, constant interaction, or high-pressure tasks overwhelming, these careers may be for you.

Structure with a purpose

• Advisory or support roles
• Animal care
• Childcare and babysitting
• Counsellor or mental health support worker
• Industry trainer or mentor
• Office-based specialist roles
• Project coordinator
• Tradesperson (such as a plumber, carpenter, or electrician)

These roles can be great for someone with anxiety, as they allow you to use your skills and experience in a way that can feel more manageable. They offer more structure, fewer triggers, and a calmer pace.

You don’t have to do it alone. There is a range of services and programs here in Australia designed to help people with anxiety find and maintain employment at a pace that works for them.

One such program is Inclusive Employment Australia (IEA), a government disability employment initiative that connects job seekers with inclusive employers.

If eligible, some of the services that you may be able to access through the program include:

• Job advice tailored to your mental health condition and overall goals
• Support in finding suitable opportunities
• Resume and interview support
• Access to training courses to build skills
• Workplace assessments and practical recommendations
• Workplace advocacy for adjustments or flexible work options

Support can make the job search process easier and help ensure long-term success in the workplace.

While living with anxiety can make work feel challenging at times, it’s important to keep in mind that staying employed can have long-term benefits for your mental health.

Some strategies to help you manage your anxiety in the workplace include:

• Learn about your anxiety, understand your symptoms, and develop coping strategies
• Stay organised and prioritise tasks
• Know your limits and avoid taking on more than you can handle
• Ask for help when needed
• Set boundaries, take breaks, and avoid bringing work home
• Take care of yourself (with healthy eating, sleep, and exercise)
• Find a trusted colleague you can confide in

If you’re finding it difficult to cope at work, be sure to seek support. Some simple adjustments may be all that’s needed to help you maintain employment.

Starting a new job or returning to work after a period of absence is a big step, particularly when you’re living with anxiety or another mental health condition. But you don’t have to do it alone; support services and inclusive employers can help you find meaningful work that aligns with your needs.

To learn more about inclusive employment pathways or the support on offer, get in touch with the team at Breakthru today.

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