Anxiety runs rampant among knowledge workers. It appears a good half of all programmers are affected, most of them do not know it. Pretty much 100% of grad stud

Anxiety runs rampant among knowledge workers. It appears a good half of all programmers are affected, most of them do not know it. Pretty much 100% of grad students have severe anxiety problems. You're not alone in this. I recommend against changing careers - you have gotten into it for a reason that mattered to you, don't get out until you can articulate a good reason for changing it. And it pays the bills rather well. Shifting jobs to lower responsibility will probably give you immediate relief and is worth considering, but it might just get you worried less about your work and more about yourself/covid/politics/etc. Reducing responsibility only works well as a method of making room for better things. The best thing you can do right now is regular exercise. I know, I used to roll my eyes and quietly hate on people who suggested that because as god is my witness I have tried. The trick is twofold - it must be the right kind (strength building does not work), and something that you will enjoy. Personally I find mountain biking to be an euphoric miracle - a difficult trail profile provides the HIIT aspect and the change in terrain and scenery keeps attention firmly planted outside my head (on pain of bruises and scraped knees). Consider dancing/martial arts (well, not with covid I suppose?), rock climbing, mountain biking, windsurfing, yoga, running(eh...). Rumors have it that any sort of HIIT works miracles. For some people the social aspect of sports matters a lot - e.g. running with a mate is a good motivator and for you a social experience you seem to be missing. Last but not least you will need to see two specialist - a psychiatrist and a therapist. If you have any serious psychosomatic effects (e.g. a serious sleep disruption, panic attacks, etc) the psychiatrist can put you on the level keel for a few weeks - just enough to get started with the therapy. Ask trusted friends for a referral and failing that just go by geographical proximity.