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Living with multiple sclerosis presents unique challenges that often extend beyond physical symptoms. For many of us, the workplace becomes a source of anxiety as we navigate unpredictable symptoms, fluctuating energy levels, and the fear of being perceived differently. Anxiety at work is not just about the pressures of the job. It’s about the layers of uncertainty that come with MS. How will my colleagues react if I need accommodations? What happens if I can’t keep up? Will this symptom flare derail my career? These questions can weigh heavily, but through my own experiences, I’ve found ways to manage anxiety and maintain balance at work.

For me, workplace anxiety often stems from forgetfulness — one of the cognitive challenges MS can bring. I’ll make a commitment, have a due date, or agree to an action item, only to later forget about it entirely. The realization that I’ve forgotten something important can trigger intense anxiety, sometimes escalating to near panic attacks. It’s not just the fear of missing a deadline; it’s the frustration of knowing my brain isn’t cooperating in the way I need it to. Over time, I’ve learned strategies to mitigate this anxiety and regain a sense of control.

Recognizing the effect of anxiety on MS

Anxiety and MS can fuel each other in a vicious cycle. Stress and worry about performance can exacerbate MS symptoms such as fatigue, cognitive fog, and muscle tension. In turn, those symptoms can heighten anxiety, creating a loop that feels impossible to break. Recognizing this cycle is the first step toward regaining control.

For me, this realization came during a particularly overwhelming period at work. Deadlines were piling up, my symptoms were flaring, and I felt like I couldn’t keep all the balls in the air. I realized I needed to shift my approach, not just to my workload, but to how I handled anxiety itself.

Here are some strategies that have helped me navigate workplace anxiety while living with MS:

1. Open communication

One of the hardest but most important steps is being honest about your needs. Whether it’s with a supervisor, HR, or trusted colleagues, opening up about your MS can create an environment of understanding and support. Early in my career, I hesitated to disclose my condition, fearing judgment or pity. But once I took that step, I found that most people were willing to accommodate my needs.

How it helps: Honest conversations can lead to adjustments that make your work life more manageable, such as flexible schedules or ergonomic tools.

2. Prioritize and delegate

When anxiety strikes, it’s easy to feel overwhelmed by your to-do list. Prioritizing tasks and delegating where possible can help break the cycle of stress. I learned to focus on what truly mattered and to let go of the idea that I needed to do everything myself.

How it helps: Focusing on high-priority tasks reduces the feeling of being pulled in a million directions, which can ease anxiety and improve productivity.

3. Use tools to stay organized

Forgetting deadlines or commitments because of MS-related cognitive challenges can be a major source of anxiety. Using tools such as digital calendars, task management apps, or even setting reminders on your phone can help you stay on top of your responsibilities.

How it helps: Having a system in place reduces the mental load of trying to remember everything and provides peace of mind that nothing will fall through the cracks.

4. Take micro-breaks

Sitting for long periods or overworking can intensify MS symptoms and heighten anxiety. Scheduling short, regular breaks — even just to stretch or take a few deep breaths — can make a significant difference.

How it helps: Micro-breaks help reset your mind and body, reducing the physical and mental toll of long work sessions.

5. Set boundaries

Workplace anxiety often stems from feeling like you have to say “yes” to everything. Learning to set boundaries — whether it’s limiting overtime, declining unnecessary meetings, or turning off notifications after hours — can protect your mental health.

How it helps: Boundaries create space for rest and recovery, which is critical for managing MS symptoms and reducing stress.

6. Leverage accommodations

If your MS symptoms affect your ability to perform certain tasks, don’t hesitate to explore workplace accommodations. These might include modified duties, assistive technology, or remote work options.

How it helps: Accommodations can reduce the physical and mental strain of work, allowing you to focus on what you do best.

7. Practice self-compassion

It’s easy to be your own worst critic, especially when anxiety is in the driver’s seat. Practicing self-compassion — reminding yourself that it’s okay to have limits and that you’re doing your best — can help shift your mindset.

How it helps: Self-compassion reduces the pressure to be perfect and allows you to approach challenges with a calmer, more balanced perspective.

8. Seek professional support

Sometimes, workplace anxiety requires more than self-help strategies. A therapist or counselor can provide tools and techniques tailored to your unique situation. Cognitive-behavioral therapy, in particular, has been effective for many people in managing workplace-related stress.

How it helps: Professional guidance can help you identify and reframe negative thought patterns, empowering you to face challenges with greater confidence.

Finding your balance

Managing workplace anxiety with MS is an ongoing journey. Some days will be easier than others, and that’s okay. What matters is having a toolkit of strategies to lean on when things get tough. For me, learning to prioritize my health and communicate my needs has made all the difference. When I feel anxiety creeping in, especially when I’ve forgotten something important, I remind myself that I’ve faced challenges before and come out stronger — and I can do it again.

If you’re struggling with anxiety at work, know that you’re not alone. By taking active steps and seeking support, you can create a work life that’s fulfilling, manageable, and true to who you are.