Why Do I Have Anxiety About Going to Work?

Struggling with anxiety about going to work? Discover what causes work anxiety, why it shows up in everyday life, and how to navigate stress effectively.

Feeling anxiety about going to work is more common than people realize. Whether it hits on Monday mornings, after time off, or during everyday routines, work anxiety can make even the simplest tasks feel overwhelming. For some, it shows up as physical tension or dread; for others, it’s a constant buzz of stress and negative thoughts before stepping into the workplace. No matter when or why it appears, this kind of anxiety can take a significant toll on mental health, job performance, and overall well-being. Here is a breakdown of some different situations that trigger work-related anxiety and examples of realistic ways to navigate the pressures of modern work life.

Anxiety about going to work every day

Daily anxiety about going to work can show up in subtle ways at first—a lingering discomfort in the mornings, trouble sleeping the night before, or a sense of dread as the start time approaches. As it progresses, this can snowball into more noticeable work anxiety symptoms, like stomach tension, headaches, irritability, or difficulty concentrating. There are various reasons why work might be anxiety-inducing, with some of the common ones including:

1. High workplace stress due to workload, constant deadlines, or unpredictable demands
2. A tense work environment where communication is unclear, or coworker relationships feel strained
3. Burnout, especially for workers who rarely rest or take a mental health day
4. Fear of making mistakes or disappointing others
5. Persistent negative thoughts about job security, performance, or being judged

In some cases, this everyday worry is tied to an underlying anxiety disorder, such as generalized anxiety disorder or social anxiety disorder, which can heighten reactions to everyday work stressors. Even when nothing is “wrong” at work, the mind can create cycles of anxious thoughts that make going in feel overwhelming.

Anxiety about going to work after surgery

Returning to work after surgery introduces a unique kind of anticipatory anxiety, which is the stress and fear that builds up before a future event, often caused by imagining worst-case scenarios. People might worry about lingering physical symptoms, pain, or fatigue, and whether they can keep up with their usual responsibilities. Many people also worry about being perceived as weak or unreliable, or fear that taking medical leave will affect their job security.

Some other factors that might contribute to anxiety about going to work after surgery are uncertainty about physical limits, feeling behind on tasks, or fear of reinjury or complications. Even when a doctor clears someone to return, their mind and body might still be adjusting. This type of work-related anxiety is normal and often fades as the routine starts to become normalized again. 

Anxiety about going to work after vacation

Vacations are meant to be relaxing, but coming back to a full inbox or a pile of tasks can trigger work-induced anxiety. For many, returning after a break amplifies the Sunday scaries and can make it difficult to mentally switch back into work mode. This type of post-vacation anxiety is extremely common, especially when the workload is unpredictable or the workplace moves fast, and usually relates to workload expectations, not personal capability. Some signs of anxiety about returning to work after vacation include: 

1. Pressure to “catch up” immediately
2. Stress about facing coworkers or managers who continued working
3. Worry that important decisions or changes were made while being away
4. Heightened anxiety symptoms after shifting out of relaxation mode

Anxiety about going to work after having a baby

Going back to work after having a baby is an emotional transition that can stir up many complex feelings. For many new parents, work-related stress mixes with hormonal changes, sleep deprivation, and the emotional weight of adapting to life with a newborn. It’s not just about returning to a job, but about navigating a new identity, new responsibilities, and new pressures. Some people might feel anxious about how their absence affected their team or whether their role will feel different now. These anxious feelings are valid and very normal for new parents returning to work. Here are some examples of sources of anxiety about returning to work after having a baby. 

1. Worry about child-care arrangements
2. Guilt about leaving the baby
3. Pressure to perform “as if nothing changed”
4. Exhaustion from lack of sleep
5. Fear of being judged by coworkers or managers

Anxiety about going to work after being sick

After recovering from an illness, whether short-term or long-lasting, many people struggle with a surge of anxiety about returning to work. Someone may be concerned about whether they’re fully recovered, how others will react, and how much work piled up while they were away. Particularly, if the illness was severe, the anxiety may feel stronger, especially if energy levels or physical symptoms have not completely resolved. This form of anticipatory anxiety often stems from: 

1. Worry about getting sick again
2. Fear of not having the energy to keep up
3. Pressure to overperform to “make up” for missed days
4. Fear about coworkers’ opinions

Why do I have so much anxiety about going to work?

While there is no singular cause of work-induced anxiety, there are ways to narrow it down. Many different factors can create or worsen work anxiety, and several can overlap simultaneously. Here are the most common contributors. 

1. High stress levels

Work is a major source of stress for millions of people, and the demands of modern jobs often keep workers in a continuous state of tension. Constant pressure, multitasking, long hours, and unpredictable workplace stress conditions can make people feel on edge even before the workday begins. Over time, this level of strain can wear down resilience and lead to more struggles getting to work. When stress becomes chronic, the body stays in a heightened alert state, making it harder to relax, think clearly, or feel in control, all of which intensify anxious feelings.

2. Burnout

When someone has been working under intense pressure for too long, burnout can begin to take hold, affecting every part of their day. It often leads to emotional exhaustion, irritability, and a deep sense of dread at work, making it difficult to stay engaged or motivated. As burnout progresses, even simple tasks can feel overwhelming, and the thought of starting a new project or meeting expectations may feel nearly impossible. This drained, depleted state can amplify work anxiety and make it harder to recover without meaningful rest and support.

3. Anxiety disorders

Those with anxiety disorders, including generalized anxiety, generalized anxiety disorder, or social anxiety, may struggle more in work environments that require frequent socializing, public speaking, constant communication, or rapid decision-making. These settings can intensify worries about being judged, making mistakes, or falling behind, even when there’s no real threat. As a result, ordinary workplace interactions can feel draining or intimidating, and tasks that others find routine may trigger heightened tension or self-doubt.

4. Fear of failure or judgment

Concerns about job performance, being criticized, or disappointing supervisors can significantly heighten work anxiety, especially if someone tends to be self-critical or place high expectations on themself. These fears often stem from past work experiences, perfectionistic tendencies, or pressure to prove value in a competitive environment. Furthermore, the constant worry about making mistakes or not meeting expectations can create a cycle of stress that makes even routine tasks feel high-stakes, reinforcing the anxiety that’s trying to be avoided.

5. Life transitions

Events like starting a new job, navigating new job anxiety, returning after a major life change, or managing a medical condition can all contribute to heightened stress and uncertainty. These transitions often disrupt someone’s usual routines and require them to adapt quickly, which can feel overwhelming even under the best circumstances. Additionally, when expectations are unclear, the adjustment period can trigger extra tension and make everyday work tasks feel more demanding than usual.

6. Unresolved mental health issues

Underlying mental health issues or a mental illness, even if not formally diagnosed, can make ordinary work demands feel much harder and more draining than they appear from the outside. For many, the pressure of deadlines, social interactions, or constant multitasking may accentuate deeper emotional or psychological difficulties. In fact, some people may not even realize they have an underlying condition like a diagnosed anxiety disorder until workplace stress pushes those issues into focus.

How to deal with anxiety about going to work

No matter what form work anxiety takes, there are effective, practical ways to ease the pressure and regain a sense of control. Here are coping strategies that include not only therapeutic approaches, but also focus on realistic, helpful changes to everyday life.

1. Identify the cause of the anxiety

Instead of trying to just “power through,” it helps to pause and take a closer look at what’s actually creating the anxiety, whether it’s a specific coworker, a big task, a feeling of being behind, or a fear of speaking up in meetings. Identifying the main cause of the stress helps the anxiety about that situation become more manageable. Putting a name to the issue takes away some of the power of vague worry and gives a clearer starting point for addressing what’s really going on.

2. Adjust the routine

Small changes to daily habits can go a long way in reducing anxious thoughts and making mornings feel smoother and more predictable. Simple adjustments, like preparing a bag the night before, laying out clothes ahead of time, waking up a bit earlier to avoid rushing, or starting the day with something calming, can create a sense of control that eases morning stress. Over time, these small routines build stability, helping the transition into the workday be less stress-inducing.

3. Break tasks into smaller steps

When a workload feels massive, breaking it down into smaller, more manageable pieces can significantly reduce overwhelm. Instead of trying to tackle everything at once, focus on the tasks that genuinely need attention today and let the rest wait. Shifting attention to immediate priorities keeps the mind from jumping five days ahead when simply trying to make it through the next hour. This approach not only eases mental pressure but also helps build steady progress without feeling consumed by the bigger picture.

4. Set clear boundaries

Many workers feel anxious because they’re constantly “on,” with work bleeding into evenings, weekends, and personal time. If possible, setting limits around email, after-hours messages, or tasks that fall outside a work role can create much-needed breathing room. Allowing permission to disconnect helps restore a healthier work-life balance, protects mental health, and prevents the sense of being overwhelmed from carrying into every part of the day.

5. Try a mental health day

Taking occasional time off isn’t just a luxury—it’s an essential part of maintaining well-being. A mental health day can interrupt the early signs of burnout, give the mind space to reset, and help people return to work with a clearer perspective. Stepping away, even briefly, allows the body and mind to recover from ongoing stress, making it easier to handle responsibilities without feeling depleted.

6. Pay attention to physical symptoms

Anxiety often shows up in the body long before someone is fully aware of what’s happening, with signs like a racing heart, nausea, muscle tension, or restlessness. Paying attention to these early physical symptoms gives people a chance to intervene before their stress snowballs into something more intense, like a panic attack. Being able to recognize the body’s signals early makes people better equipped to slow things down, step back, and regain a sense of control.

7. Seek professional help 

If anxiety begins to affect the ability to function, from completing tasks to interacting with others, it’s important to speak with a mental health professional. Professionals help people understand what’s really going on, whether there’s an underlying mental health condition contributing to the symptoms, and what steps might help them navigate future challenges more effectively. Many people wait far too long before reaching out, often hoping things will improve on their own, but getting support early can make a significant difference in how quickly they regain stability and confidence.

How Charlie Health can help

If you or a loved one is struggling with a mental health disorder, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.