How can I control my anxiety as it relates to my stress at work, so it does not spill over into my personal life?

It's important to clearly define the differences between your work-life, and your personal-life, and try to identify the causes of this stress-induced anxiety at work, and realise that it is only just at work. Give yourself time to let go when you're at home, give yourself time to breathe and relax and completely submit to a comfortable environment that is your personal space.

I think you can make small checklists and work ccordinly to reduce anxiety. and try to atleast soend 1 hr with family with no office work

It can be difficult to balance personal and professional life and deal with stress in a healthy way. One way to deal with this is to create outlets for this stress like working out, studying things that interest you or developing hobbies. Really anything that can help you relax and truly enjoy your time outside of work. Setting and accomplishing goals with your outlet can help you feel more fulfilled and developed in your personal time.

Handling stress can be tough at times. Fortunately there are ways to handle stress effectively. One of the tricks is stop... take a deep breathe... pause... and think this: "Am I dealing with the stress emotionally, allowing the stress to attack me and rule my everyday actions?" "Is the stress, I feel, because I feel burdened, pressured, not enough time in the day to meet deadlines?" "Am I allowing my peers, colleagues, bosses to overrule my good judgement, giving me a sense that I am not good enough?" Life is busy, especially when we hold down a full time job, have a home and family to manage and still try to find some "me" down time. Communication is key to those who can affect your stress levels. We often fear speaking firmly and openly to a customer, boss, colleague will not be taken well; will have a negative repercussion. However, this is not generally the case. Many times stress is what we place on ourselves. We might be an overachiever, like control, don't delegate or share the workload well. We may well be so good at the job we do, we are the first choice by our line manager to take on the project. However, there is absolutely nothing wrong in saying no at times. Yet, ensure you communicate why you're unable to take on another project right at this moment. Another stress activator is not prioritising one's workload. I remember a couple of years back, where I had 3 managers and some key customers breathing down my neck to meet their deadlines. I learnt an invaluable lesson that time. I felt as if I was going to crack wide open. I called the managers and the customers, openly and honestly stating that the current load and deadlines I had to meet upon their expectations was near impossible. I'd be stepping off a high building to break free from their demands. I stated further, I wanted to provide quality work with great end results, which would benefit them more, if they would just give me a little breathing room to complete their requirements. It worked really well. We all know that some times bosses lack of planning become our emergencies. It does happen. The stress at work, can be managed at home, by communicating to your family that you have deadlines to meet, and their expectations of you may not be met for a short time. But do "switch off" to have a family meal to catch up on their day. It will help you to have some time away from your workload, giving you a fresh perspective when you come back to it. We often get stuck on the workload, rather than the end result in our heads, which then leads the anxiety of not being able to finish, or providing a great conclusion. We doubt ourselves. Trust yourself. Trust those around you to assist. Accept that you are not always in control, or that the assistance received has shortcomings. And, REMEMBER TO BREATHE!