If your job makes your heart race, your stomach churn, or your mind spiral, you might be in the wrong career for your anxiety. In fact, this could be one of the Worst Jobs for People with Anxiety. Some jobs naturally come with high pressure, unpredictable interactions, or overwhelming expectations—making them a nightmare for anyone with anxiety.
In this guide, we’ll break down the worst jobs for anxiety, why they’re challenging (backed by research and case studies), and how to find a career that actually works for you. Plus, stick around for a free tool to help you find your ideal low-stress job!
High-Stress Professions (Based on This & Other Research)
Constant interaction with people (including rude ones)
Pressure to be upbeat and solve problems fast
Unpredictable workload and schedules
Standing for long hours
🔹 Research Insight:A survey by the Gachon University Gil Medical Center found that customer interactions and deadlines are significant stressors, with 55% of respondents citing deadlines and 53% citing interpersonal relationships as primary sources of workplace anxiety.
Additionally, young women are leaving customer-facing roles at twice the rate of their male counterparts due to customer abuse and stress.
👉 Alternative: Remote customer support (email/chat-based) or administrative work.
2. Sales & Commission-Based Jobs
High-pressure quotas and deadlines
Frequent rejection and uncertainty
Forced to be outgoing and persuasive
🔹 Research Insight: Studies from the Social Genetic and Developmental Psychiatry Centre, show that high-stress jobs, such as those in sales with demanding quotas and frequent rejections, can double the risk of depression and anxiety disorders in young workers.
👉 Alternative: Content writing, digital marketing, or technical sales (less face-to-face pressure).
🔹 Research Insight: Healthcare professionals at Tabriz Medical Sciences found in their research that those in high-pressure environments, experience significant levels of stress, anxiety, and burnout, affecting their quality of life and patient care.
Similarly, hospitality workers in high-stress environments, such as chefs, face significant burnout, leading to mental health struggles (International Journal of Hospitality Management).
👉 Alternative: Slow-paced office jobs, research roles, or creative fields.
4. Public Speaking & Teaching
Speaking in front of groups regularly
Handling unexpected questions on the spot
Performance anxiety and fear of judgment
🔹 Research Insight:A meta-analysis from the University of Bergen and Haukeland University Hospital, Norway, studied how psychological treatments help with fear of public speaking and general social anxiety in both the short and long term. One of the things found was that the fear of public speaking has been reported as the single most commonly feared situation.
Occupations requiring regular public speaking, such as teaching, can lead to significant anxiety due to performance pressures and fear of negative evaluation.
👉 Alternative: Online course creation, writing, or research-based roles.
High-pressure decision-making with life-or-death stakes
Increased risk of burnout, PTSD, and anxiety
🔹 Research Insight: Workers in high-risk jobs face higher levels of psychological distress, with symptoms like anxiety, depression, and emotional exhaustion. A study found that 56% of mental health struggles in these roles are linked to three key factors:
Sense of control – Believing they can manage challenges lowers distress.
Resilience – The ability to adapt and recover helps prevent burnout.
Meaning & purpose – Seeing their work as valuable protects mental health.
Police officers, in particular, showed stronger links between stress and feeling a lack of control.
👉 Alternative: Occupational health & safety, training roles, or administrative positions in emergency services.
“Healthcare workers experience high rates of mental ill health such as burnout, stress, and depression due to workplace conditions including excessive workloads, workplace violence and bullying, which also produces negative effects on patients as well as on the happiness and wellbeing of those who remain at work”
Worst Jobs for Introverts with Anxiety (Backed by Research)
A large-scale study of 18,144 U.S. adults (Wang et al., 2024, Occupational Inequality and Mental Health: The Role of Job Flexibility and Security) found that low job flexibility and job insecurity significantly increase anxiety and psychological distress. Jobs with rigid schedules, high pressure, and unpredictable demands can be especially tough for people with anxiety.
Here are some of the worst jobs for introverts with anxiety based on low job flexibility and job insecurity:
🚫 Jobs to Avoid
❌ High-pressure customer service roles (Retail, call centers, hospitality) ❌ Sales-based jobs (Commission-based sales, real estate, stock trading) ❌ Fast-paced or unpredictable jobs (Emergency responder, journalist, event planner) ❌ Highly social roles (HR manager, public relations, TV host)
Why These Jobs Are Bad for Anxiety
❌ High-Pressure Customer Service Roles
🔹 Low job flexibility: Fixed schedules, unpredictable shifts, and little control over work hours. 🔹 Low job security: High turnover, frequent layoffs, and seasonal work. 🔹 Increased stress: Constant customer interactions and supervisor oversight. 📌 Study Insight: Low flexibility and job insecurity increase anxiety and stress, making these roles particularly difficult.
❌ Sales-Based Jobs
🔹 Low job security: Unpredictable income based on commissions. 🔹 High pressure: Persuasion, networking, and rejection can be exhausting. 🔹 Uncertain schedules: Sales opportunities can come at any time, making work unpredictable. 📌 Study Insight: High job insecurity was strongly linked to anxiety and stress.
❌ Fast-Paced or Unpredictable Jobs
🔹 No control over schedule: Sudden shift changes or emergency demands. 🔹 High-stress environments: Deadlines, crisis situations, and physically demanding tasks. 🔹 Long hours: Often require overtime, disrupting work-life balance. 📌 Study Insight: High unpredictability worsens anxiety, making these jobs particularly stressful.
❌ Highly Social Roles
🔹 Constant interaction required: Public speaking, conflict resolution, and networking. 🔹 High emotional demand: Managing relationships and expectations daily. 🔹 Unpredictable workdays: Unexpected social situations requiring immediate attention. 📌 Study Insight: Low autonomy and high social interaction contribute to stress, which these jobs demand heavily.
Another study by Chauhan & Chauhan, 2006, Personality at Workplace, found that introverts struggle in high-pressure, social-heavy jobs like sales or customer service, as they prefer deep thinking over quick decisions. Their study also suggests that jobs with independent work, strategic planning, or analysis may be a better fit.
Find Jobs That Fit You
Take the free quiz to explore options based on your strengths and work style.
Based on the study, these jobs are particularly bad for people with anxiety because they: ✅ Offer low flexibility (rigid schedules, unpredictable work). ✅ Have low job security (high turnover, commission-based pay, constant evaluations). ✅ Are high-stress environments (pressure, performance-based income, and social expectations).
Instead, jobs with high flexibility and job security are better suited for people with anxiety.
✅ Develop Workplace Coping Strategies – Breathing exercises, structured breaks, and communication skills help manage anxiety.
✅ Find a Supportive Workplace Culture – A positive team and mental health support make a huge difference.
Explore 52 jobs great for introverts with anxiety (backed by research) Check out our in-depth guide here!
Bonus: The Best Low-Stress Jobs for People with Anxiety
🔹 Freelance Writing or Blogging – Work at your own pace with minimal social interaction.
🔹 Data Entry or Analysis – Structured, repetitive tasks with clear expectations.
🔹 Graphic Design – Creative outlet with flexible deadlines.
🔹 Software Development – High-demand field with lots of remote opportunities.
🔹 Library or Archival Work – Quiet, predictable environment with little pressure.
FAQ: Common Questions About Anxiety and Careers
What jobs should I avoid if I have anxiety?
Skip jobs with constant social interaction, unpredictable tasks, or high-pressure deadlines, like sales, teaching, or emergency response. For example, a call center job might seem easy, but handling upset customers all day can spike anxiety fast. Instead, look for roles with more structure and fewer surprises.
What are the best jobs for people with anxiety?
Go for low-stress, structured jobs with minimal social demands, like freelance writing, remote data entry, or IT support. If working in an office makes you anxious, a remote role in customer research or data analysis lets you focus without constant interruptions. The key is finding work that plays to your strengths without draining your energy.
Can I work in a high-stress job with anxiety?
Yes, but you need solid coping strategies—use time-blocking apps to stay on track, noise-canceling headphones to reduce distractions, and micro-breaks to reset. For example, if you work in healthcare, setting reminders to step outside for five minutes can help you stay calm under pressure. A supportive team and clear work boundaries make all the difference.
How can I reduce anxiety at work?
Start with structured routines, focus apps, and breathing exercises to manage stress in the moment. If open offices overwhelm you, try noise-canceling earbuds or request a quieter workspace. Talking to your manager about small adjustments—like flexible hours or a more predictable workload—can also make a big impact.
Is remote work better for anxiety?
For many, absolutely! Working from home means fewer social interactions, more control over your space, and a calmer work environment. If office meetings stress you out, a remote job in content creation or data analysis lets you work independently while staying productive.
👉 Want more career tips? Check out our full guide on the best jobs for introverts with anxiety!
Final Thoughts
Finding the right job when you have anxiety isn’t just about avoiding stress—it’s about thriving in a role that suits your strengths and personality. If your current job feels overwhelming, don’t be afraid to explore new options.
🔹 Key Takeaway: Scientific research backs up the idea that high-pressure, unpredictable, and socially demanding jobs can be harmful to mental health. By choosing a career aligned with your personality and anxiety levels, you can set yourself up for long-term success and well-being.
👉 Take the quiz, explore new career paths, and start working in a job that supports your mental health!
What job do you think is the worst for anxiety? Drop a comment below!
Find Jobs That Fit You
Take the free quiz to explore options based on your strengths and work style.
With a background in Business Management, extensive experience navigating high-pressure social environments, and a proven track record of helping over 6,000 students through his popular Udemy course, Next Level Conversation: Improve Your Communication Skills—plus millions more across platforms like The Good Men Project, Fatherly, and Quora—Steve Anthony is a trusted authority in empowering introverts with anxiety to build confident, authentic social connections.
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