Anxiety at work: how to deal with it, and the dread of going in

It starts on Sunday afternoon: a sinking feeling as the weekend ends. By Monday morning your stomach is in knots, your heart is racing on the commute, and part of you is trying to think of a reason not to go in.

If that sounds familiar, you’re far from alone. Anxiety about going to work is very common, and it’s not a sign you’re bad at your job. Here’s why it happens and what helps.

Why you might dread going to work

Work anxiety usually has more than one cause:

• Workload. Too much to do, unclear priorities or deadlines you can’t meet.
• People. A difficult manager, conflict with a colleague, feeling left out, or worse, bullying or harassment.
• Fear of getting it wrong. Worrying about mistakes, being judged or being found out as “not good enough”.
• Uncertainty. Job insecurity, restructures or not knowing what’s expected of you.
• Social situations. Meetings, presentations, small talk and being watched while you work can be hard if you have social anxiety.
• A past panic attack at work. Once you’ve had one there, your brain may start sounding the alarm whenever you head in.
• Coming back after time off. Returning after leave, illness or a holiday can bring a fresh wave of dread.
• Anxiety you bring with you. If you’re anxious generally, work is often where it shows up most.

What work anxiety can feel like

• dread on Sunday evening, or the night before work
• trouble sleeping before workdays
• a knot in your stomach, nausea or needing the toilet on the way in
• a racing heart or tight chest as you approach the building
• checking emails constantly, including at night and on days off
• finding it hard to concentrate, or freezing when asked a question
• wanting to call in sick, or feeling relief only when the day is over

Before work

• Plan the first 15 minutes. Decide the night before exactly what you’ll do when you arrive: get a drink, check your list, start one small task. Starting is often the hardest part.
• Name the specific fear. “I’m dreading work” is huge and vague. “I’m worried about the 10am meeting with my manager” is something you can prepare for.
• Keep Sunday evening for you. Plan something you enjoy, and if you need to check your calendar, do it once, earlier in the day, and then stop.
• Use your commute. Slow breathing, music, or noticing what’s around you instead of rehearsing everything that could go wrong.
• Go easy on caffeine before work, especially on an empty stomach.

During the day

• One thing at a time. Write your tasks down and choose the next one, not all of them.
• Take short breaks. A few minutes away from your desk, a walk outside or a glass of water helps reset your nervous system.
• Breathe out slowly before hard moments, like a meeting or a difficult email. In for 4, out for 6.
• Ask, don’t guess. If you’re unsure what’s expected, asking is far less stressful than worrying about it for days.
• If panic hits, our post on panic attacks at work has steps you can use quietly at your desk or in a meeting.

After work

• Have a shutdown routine. Write tomorrow’s first task down, close your laptop and say “done for today”.
• Turn off work notifications outside your working hours, if your job allows it.
• Do something that has nothing to do with work. Exercise, cooking, friends or a hobby help your brain switch off.

Talking to your manager

You don’t have to share a diagnosis to ask for help. You can focus on what would help you work well. For example:

“I’ve been finding the workload hard to manage lately, and it’s affecting my sleep. Could we look at my priorities together, so I know what matters most this month?”

“I find last-minute presentations really stressful. Would it be possible to get a bit more notice, so I can prepare?”

Your rights at work

In the US, under the Americans with Disabilities Act (ADA), an anxiety disorder can count as a disability if it significantly limits your daily life. If it does, you may have the right to reasonable accommodations, like:

• a quieter workspace or noise-cancelling headphones
• changes to your schedule, or working from home some days
• breaks when you need them
• written instructions or more notice for presentations
• time off for therapy appointments

Your employer has to keep medical information confidential. The Job Accommodation Network (askjan.org) has free, practical advice on what to ask for.

If you need time off, the Family and Medical Leave Act (FMLA) gives some workers up to 12 weeks of unpaid, job-protected leave a year for a serious health condition, which can include mental health conditions. Whether you qualify depends on your employer’s size and how long you’ve worked there.

Many employers also offer an Employee Assistance Program (EAP), which usually includes a few free, confidential counselling sessions. Your HR team or staff handbook will have the details.

When the job itself is the problem

Sometimes anxiety about work is a reasonable response to a situation that isn’t okay. If you’re being bullied, harassed or discriminated against, or you’re being asked to do something unsafe, it’s not something to just “manage”. Keep notes of what happens, speak to HR or a trusted manager, and get advice if you need it.

The World Health Organization describes burnout as the result of long-term work stress that hasn’t been managed. It shows up as exhaustion, feeling cynical or detached about work, and feeling less effective. If that sounds like you, the answer often involves changes at work, not just changes in you.

When to get help

Talk to a doctor or therapist if:

• dread is there most days, not just Sunday evenings
• you’re calling in sick or avoiding work because of anxiety
• you’re having panic attacks
• you’re drinking or using other drugs to get through
• anxiety is affecting your sleep, appetite or relationships
• you feel hopeless, or you’re having thoughts of ending your life (call or text 988 in the US)

Cognitive behavioural therapy (CBT) is very effective for work-related anxiety, including social anxiety and panic.

Frequently asked questions

How do I deal with anxiety at work?

In the moment: breathe out slowly, take a short break away from your desk and focus on one task at a time. Over time: name what’s driving it, set clear boundaries around your hours, talk to your manager about workload or adjustments, and get help if it’s there most days. CBT works well for work-related anxiety.

Why do I get anxiety on Sunday nights?

As the weekend ends, your brain starts preparing for the week, and anticipating stress can feel worse than the stress itself. Planning something enjoyable for Sunday evening, and writing down Monday’s first task so it isn’t swirling in your head, can help.

Should I tell my employer about my anxiety?

It’s your choice. You don’t have to share a diagnosis. But if you want to ask for accommodations under the ADA, your employer may need some information about your condition, usually from your doctor. It must be kept confidential.

Is it normal to feel anxious every day before work?

Feeling nervous sometimes is normal. Dreading work every single day isn’t something you have to live with. It may be a sign that something about the job needs to change, or that anxiety needs treatment, or both.

Can I take time off work for anxiety?

Yes. Your doctor can advise whether time off would help. In the US, FMLA may protect your job during unpaid leave if you’re eligible, and your employer may offer paid sick leave or short-term disability cover.

How Breatheasy can help

Breatheasy fits in your pocket, so it can come to work with you. A one-minute breathing exercise on the commute or before a meeting pulses your phone as you breathe in, and if anxiety turns into panic, tap “I’m feeling anxious” and Luma walks you through it. Ten-second check-ins help you see which days and situations are hardest. Breatheasy is coming soon to iPhone and Android.

If you’d like your whole team to have this kind of support, Breatheasy for Teams gives employees Premium, paid for by their employer, with complete privacy: employers never see who joins or anything anyone writes.

Sources

• Depression, PTSD and other mental health conditions in the workplace: your legal rights, US Equal Employment Opportunity Commission
• Job Accommodation Network, funded by the US Department of Labor
• Family and Medical Leave Act, US Department of Labor
• Burn-out an “occupational phenomenon”, World Health Organization
• Generalised anxiety disorder in adults, NHS
• Cognitive behavioural therapy (CBT), NHS