As the fourth and final quarter of the year rolls in, impending doom tends to creep in. Whether it’s looming deadlines, end of year reviews, holiday planning or last minute projects, these everpresent stressors can increase anxiety or even increase the likelihood of burnout if we’re not aware of it.

If this is something you’re gearing up for this busy season, Cognitive Behavioral Therapy (CBT) tools can come in handy to help manage your thoughts, reduce anxiety, and power through the rest of the year.

Why Does Q4 Trigger Anxiety?

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The fourth quarter at work can often consist of multiple expectations including: wrapping up projects, connecting with multiple colleagues, and getting ready for the next year. This can lead to:  ‍

- Negative automatic thoughts like “I’ll never finish on time” or “If I mess up, it’s all over.”‍

- Cognitive distortions, such as catastrophizing (“This deadline will ruin everything”) or all-or-nothing thinking (“If it’s not perfect, it’s a failure”).

- Heightened physiological stress responses, including racing heart, restlessness, and difficulty concentrating.

Recognizing these thought patterns is the first step to managing your anxiety.

How CBT Can Help

1. Identify and Challenge Negative Thoughts

Start by paying attention to the way you’re speaking to yourself. Notice when you have thoughts like:

• “I can’t handle this.”
• “I’m going to fail.”
• “Everyone else is doing better than me.”

Write these down and ask yourself:

• What evidence supports this thought?
• Is there evidence that contradicts it?

This process, called cognitive restructuring, helps replace unhelpful thoughts with ones rooted in reality. For example, “I have handled tough deadlines before, and I’m taking steps to manage this one.”

2. Break Tasks Into Manageable Steps

Large projects can feel overwhelming. Use behavioral activation by breaking your work into small, achievable tasks. Celebrate completing each step to build behavioral momentum and help reduce anxiety.

By creating a prioritized to do list, it helps identify what you can control each day rather than worrying about the rest of the quarter.

3. Practice Mindfulness

When anxiety spikes, grounding techniques can help bring you back to the present. Try a simple deep breathing exercise:

• Inhale slowly for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly for 6 seconds

Repeat this a few times to calm your nervous system.

4. Set Boundaries and Schedule Breaks

Overworking fuels anxiety and burnout. Use CBT to challenge the belief “I have to work without breaks to succeed.” Remind yourself that regular breaks improve productivity and mental clarity.

Schedule in short breaks to take a walk, stretch or hydrate throughout the day. When you’re done with work, protect your downtime.

5. Use Positive Self-Talk and Affirmations

Replace self-critical thoughts with encouraging affirmations, like:

• “I am capable and prepared.”
• “I can ask for help when I need it.”
• “Progress, not perfection, is my goal.”

Positive self-talk helps shift your mindset and reduces stress.

‍In Conclusion

Quarter 4 is full of pressure, but anxiety does not have to control your work experience. By identifying and challenging unhelpful thoughts, breaking down big tasks to make them smaller and more manageable, practicing mindfulness, setting boundaries, and increasing your self compassion, you can navigate the busy season with more ease and confidence.

Remember, these CBT skills take practice. Start small, and over time, you’ll build resilience that lasts well beyond the end of the year.

If you’re struggling with workplace anxiety or want personalized support, schedule a 15 minute consultation  CBT-trained therapist — you don’t have to face Q4 pressure alone.

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