It’s common for many workers to experience “Sunday Scaries” – a feeling of dread on a Sunday when the weekend is almost over and a new work week is looming.
It’s normal to feel some nervousness before heading to work. But when you wake up with dread day after day, that anxiety can start to take a toll on your mental and physical health.
This kind of persistent work-related anxiety isn’t just a minor case of nerves; it’s a common issue affecting people across many industries.
Why Work Can Trigger Anxiety
Multiple factors in the workplace can cause or worsen anxiety, such as work conditions, interacting with peers and managers, and fears of inadequacy or negative judgment.
Common sources of anxiety include an overwhelming workload, tight deadlines, difficult coworkers or managers, or uncertainty about job security.
High-pressure environments or a fear of failure can make you feel like you’re constantly on edge.
Even the anticipation of a hard day can spiral into racing thoughts (like “I won’t be able to handle everything today”) and physical symptoms such as a pounding heart or upset stomach.
Recognizing where your anxiety is coming from is the first step toward addressing it. Remember, you’re not “just being weak” – these stressors are very real, and many people feel the same way.
Signs It’s More Than Just Normal Nervousness
Everyone feels nervous before a big meeting or on a hectic morning. But how do you know if your daily worry is turning into a more serious anxiety problem?
Here are some signs that work anxiety may be more than just pre-work jitters:
- Physical Stress Reactions: Frequent headaches, muscle tension, or a racing heart before and during work are signs your body is reacting to stress. Some people even experience digestive issues (like stomach aches or nausea) due to anxiety.
- Constant Exhaustion or Irritability: Feeling drained, on edge, or unmotivated every day may indicate anxiety is a constant companion, not just an occasional nuisance.
- Sleep Problems: Lying awake with work worries, restless sleep, or nightmares about work tasks can mean your job stress is affecting your well-being.
- Avoidance Behaviors: Do you repeatedly hit snooze, procrastinate on tasks, or call in sick just to avoid work? Regularly dodging work duties or daily routines is a red flag that anxiety is becoming unmanageable.
- Changes in Appetite: Overeating (seeking comfort food) or skipping meals due to a knotted stomach are common anxiety responses that shouldn’t be overlooked.
If you notice several of these signs in your life, take a step back and evaluate how work is affecting you. You’re not alone in feeling this way, and there are ways to make things better.
In some cases, intense workplace anxiety can even become ergophobia – an irrational fear of going to work that may trigger panic attacks.
It’s important to acknowledge the severity of what you’re feeling so you can start to address it.
Immediate Coping Strategies for Work Anxiety
Even with the best preparation, anxiety can flare up during the workday or as you’re about to head out the door.
In those moments, having a few quick coping techniques can help you calm down and carry on with your day. Here are some in-the-moment strategies for immediate relief when anxiety strikes:
Deep Breathing Exercises
Pause and take slow, deep breaths. For example, inhale for a count of 4, hold for 4, then exhale for 4.
This simple breathing pattern can slow your heart rate and send a signal to your brain to relax.
Take a Short Break
If possible, step away from your workspace for a few minutes.
A quick walk outside or even a trip to the restroom to splash water on your face can interrupt the cycle of anxious thoughts. Stepping away gives you a fresh perspective when you return.
Ground Yourself in the Present
Use a grounding technique to get out of your worried head and back into the here-and-now. For instance, look around and name five things you see, or focus on the physical sensation of your chair and feet on the floor.
Noticing these simple details can break the trance of anxiety and bring you back to reality.
Mini Mindfulness Exercise
Try a one-minute mindfulness meditation at your desk. Close your eyes and concentrate on a single calming thing (your breathing, or the hum of the air conditioner).
Let thoughts come and go without judgment. Even a brief mindful pause can center you.
Visualize Calm
When stress is overwhelming, close your eyes and picture a peaceful scene that makes you feel safe — like a quiet beach or a cozy room.
Imagine the sights, sounds, and scents in detail. Visualization is like a mental “escape” that can quickly dial down your anxiety and reset your mood.
These short-term strategies can be real lifesavers during panic moments. Simple techniques like these give you a moment of control when everything feels like too much.
Long-Term Strategies to Manage Work Anxiety
While quick fixes help in the moment, it’s equally important to work on long-term habits that reduce anxiety day-to-day.
Developing a healthier routine and mindset can gradually make work feel less overwhelming. Try incorporating these strategies into your life:
Identify Your Triggers
Pay attention to when and why your anxiety spikes. Keeping a journal or log of anxious moments can reveal patterns – maybe it’s triggered by a certain task, time of day, or interaction.
Once you know your triggers, you can start addressing them. (For example, one colleague advised, “try jotting down each time you feel anxious, to see what’s setting it off,” which helped pinpoint specific stressors.)
Prepare the Night Before
Mornings are tough when you’re anxious. Simplify your a.m. routine by getting things ready ahead of time.
Lay out your clothes, pack your bag, or make a next-day to-do list the night before. With less to scramble about in the morning, you won’t start the day in panic mode and you’ll feel more in control.
Build a Calming Morning Routine
How you start your day sets the tone. Instead of jumping straight into emails or rushing out the door, give yourself a dose of calm.
Maybe that’s a few minutes of stretching or meditation, a short walk, or enjoying a cup of tea while listening to music. Starting your morning with a calming ritual (instead of immediately worrying about work) can greatly reduce anticipatory anxiety.
Set Boundaries on Work Thoughts
Try not to let work worries consume your entire day – especially your time off work.
In the evenings and on weekends, allow yourself to disconnect. Avoid checking work emails at night if you can.
By mentally clocking out, you give your brain a chance to recover. (Those “Sunday scaries” – the nervousness before the work week – shrink when you’ve spent your weekend recharging rather than dwelling on Monday.)
Be Honest About Your Limits
A key part of managing anxiety is knowing your own capacity. If your plate is full, practice saying “no” or asking for extensions when appropriate.
Ask yourself what you can realistically handle each day. By acknowledging that you’re only human and can’t do everything at once, you prevent the cycle of overwhelming yourself.
Setting realistic expectations and boundaries for yourself isn’t weakness – it’s smart self-care.
Take One Task at a Time
Looking at a massive to-do list can spike anyone’s anxiety. Break big projects into smaller, manageable tasks and tackle them one by one.
Focus on the next small step rather than the entire mountain. This approach keeps you from getting paralyzed by perfectionism or fear of failure.
Checking off small tasks gives you a sense of progress and reduces that anxious “everything at once” feeling.
Organize Your Time and Space
Good time management can ease a lot of work stress. Use a planner or digital calendar to prioritize tasks each day, and block out time for focused work and short breaks.
Also, keep your workspace as tidy as you can – a clean desk or organized file system can help your mind feel more orderly when chaos mounts.
These simple organizational habits create an environment that is less likely to feed your anxiety.
Reach Out and Communicate
You might be tempted to hide your anxiety, but sharing your struggles can lighten the load.
If you’re overwhelmed, consider talking to a trusted coworker, mentor, or supervisor about what you’re feeling. Sometimes just saying “I’m really anxious about this deadline” can start a helpful conversation.
If you have a supportive manager, they may be able to adjust workloads or clarify priorities. Asking for help is okay.
No one will know you’re struggling unless you speak up, and a good employer will want to help you succeed – not punish you for being human.
When and How to Seek Additional Help
Sometimes, despite trying all the coping strategies, your anxiety may still feel overwhelming or get worse over time.
If you’re finding it hard to function at work or your fears are impacting your daily life, it may be time to seek extra support:
Recognize When It’s Unmanageable
Be honest with yourself. If anxiety is causing you to dread every single day, affecting your performance, or spilling heavily into your life outside of work, that’s a sign you might need more help than self-care alone.
Talk to Your Employer (If Possible)
Depending on your workplace culture, consider informing your manager or HR about what you’re going through.
You don’t have to share every detail, but even saying “I’m dealing with some anxiety and it’s been challenging” can open the door to support.
Some workplaces offer mental health days, employee assistance programs, or adjustments like flexible hours to help employees cope.
Remember, you have rights and job protections when it comes to mental health. A frank conversation might feel scary, but it can lead to understanding and practical solutions.
Consider Professional Help
One of the most effective long-term solutions for chronic anxiety is therapy. A licensed therapist or counselor can help you unpack the sources of your work anxiety and teach you coping skills tailored to your situation.
Therapists often use techniques like cognitive-behavioral therapy (CBT) or acceptance and commitment therapy (ACT) to help people manage workplace stress.
In therapy, you learn to do exactly that – acknowledge and understand your anxiety, rather than just feeling victim to it. If cost or time is a concern, look into support groups or digital therapy apps as a starting point.
Evaluate Your Options
In some cases, the best way to alleviate severe work anxiety might be to make a change.
This doesn’t mean quitting impulsively, but consider whether the environment or role is a poor fit for your well-being.
It’s okay to seek a different position or career path that aligns better with your mental health needs. That said, make this decision carefully (ideally with professional guidance), and try using the above strategies to cope in the meantime.
