What’s behind the anxiety you feel at work?

Going to work is a normal part of life, but it can also be a leading source of stress for many adults. More than 30% of working Americans think that their job has a negative effect on their mental health ^[1], contributing to issues like work anxiety and depression.

Work anxiety refers to ongoing worry or dread about your job or workplace. While everyone experiences the occasional “Sunday scaries,” work anxiety involves more ongoing worry that can significantly impact your performance at work, relationships, and overall well-being. 

If you’re waking up with anxiety about going to work, know that help is available. With the right strategies and support, you can learn to manage symptoms and thrive in and out of the office. 

Signs you might be feeling anxiety at work

Workplace stress and anxiety can impact your thoughts, mood, and behaviors. For many people, this includes irritability, mood swings, and an ongoing sense of dread and unease. It can even involve physical symptoms like headaches, brain fog, and fatigue. 

Some other signs of work-related anxiety may include:

• Poor concentration: You find it difficult to pay attention during meetings or complete tasks on time.

• Rumination: You have trouble turning off work-related thoughts and fixate on perceived mistakes.

• Avoidance: You avoid anything that’s not essential to your job description, like volunteering for new tasks or chatting with coworkers between meetings.

• Sleep issues: You’re finding it more difficult to fall or stay asleep, which can worsen symptoms of anxiety.

• Refusing to work: You dread the idea of going to work and may have started to skip work altogether.

• Social withdrawal: You’re losing interest in your usual hobbies and activities, even those that aren't connected to your job.

Why work makes you feel so anxious

Everyone has their own reasons for feeling anxious about work. Some of the most common triggers for work-related stress and anxiety ^[2] include deadlines, unhealthy interpersonal relationships, and not knowing how to cope with workplace challenges.

Other potential causes of work anxiety include: 

• A toxic work environment, like passive-aggressive behavior

• Not having the necessary resources or support do your job effectively 

• Lacking the confidence or skills to perform as expected 

• Feeling overworked or undervalued by your company

• The pressure to always appear busy and productive ^[3]

• Starting a new role or continuing with a job you no longer enjoy 

• Fearing layoffs 

While these challenges are often manageable, the idea of talking about them might make you even more anxious. For example, you may be more hesitant to share your concerns if you fear being seen as weak or being passed over for a promotion. 

What happens when work anxiety snowballs

You may find that you can push through work anxiety, until one day when you just can't. After weeks of worry and stress, you feel so overwhelmed by your emotions that you cry at your desk or raise your voice with a coworker. 

Eventually, this type of chronic stress may contribute to employee burnout, low-self esteem, and other mental health challenges. It can also have a negative impact on your productivity and performance ^[4] at work, leading to issues like job insecurity and financial stress. 

Severe cases of work anxiety may be classified as workplace phobia ^[5]. People with this type of phobia may begin to avoid their office, as well as public places that remind them of their job or where they might see people from work. 

How to reduce work-related stress and anxiety

Anxiety is considered a natural response to stressful situations, like unrealistic deadlines and a toxic work environment. But when this starts to impact your performance at work or daily functioning, it may be time to seek professional support. 

While work anxiety itself isn't a clinical disorder, it may be linked to an underlying anxiety disorder, like generalized anxiety disorder (GAD), social anxiety, and post-traumatic stress disorder (PTSD). 

Depending on the severity of your symptoms, your provider may suggest talk therapy or medication management. Several therapies are effective for treating anxiety, including cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and acceptance and commitment therapy (ACT).

In other cases, work-related anxiety can be managed with a range of self-help strategies. 

Here are some tips to help you cope with anxiety and feel more confident at work: 

• Identify your triggers. Understanding what’s causing your anxiety can help you overcome it. For example, you may realize that you dread your weekly team meeting or you're triggered by interactions with a certain coworker.

• Find ways to stay grounded. Grounding exercises can help you manage that feeling and reconnect with the present moment. Some common examples include breathing exercises, body scan meditation, and mindful movement.

• Show yourself compassion. Research shows that people with greater self-compassion may be less likely to develop symptoms of depression ^[6] and anxiety. 

• Set healthy boundaries. Knowing how to set clear boundaries can make a meaningful difference for your mental health and quality of life. For example, you may decide that you won’t respond to work emails on the weekends.

• Take a mental health day. If you need a little break from your workplace stressors, consider taking a mental health day. This is a chance to rest, practice self-care, and spend time with your support network.

Clinician’s take

A common pattern is trying to push through by overworking or staying constantly busy to avoid the dread. It can feel productive in the moment, but it often reinforces the cycle because the underlying stress is never addressed. With the right awareness and support, it’s possible to stop that pattern and respond in a way that feels more sustainable.

Brandy Chalmers, LPC

Clinical reviewer