Why You Might Not Want to Go to Work—and When to Worry About It

Anxiety, depression, and burnout can all contribute to you not wanting to go to work.

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Growing up, people often ask what you want to be, meaning what job you want in adulthood. But even if you do end up with your dream job, it’s common to sometimes think on a Sunday: “I don’t want to go to work.” It might be because you’re under a lot of stress from a new project, you have a frustrating boss or some other tangible reason. However, you can also have a lot of job satisfaction and still feel absolute dread when the weekend is over, and you think about your coworkers, workplace, and Monday morning.

This Monday morning dread (and any other day’s spike in stress levels) could occur due to a mental health disorder or burnout. “Any diagnosed mental illness can interfere with day-to-day functioning, which includes working when a person is symptomatic,” says Charlie Health Primary Therapist Kathleen Douglass, LCPC, MA. With that said, here’s what you need to know about pinpointing why you don’t want to go to work (besides how comfy your bed is!) and how to cope with your situation—especially if it’s related to your mental health.

Is a mental health condition to blame for you not wanting to work?

You need to identify the issue before you can go about fixing it. The question is, what is making you say, I don’t want to go to work? Now, this could be a few compounding factors, but the first step is to check in with yourself. Douglass recommends asking yourself whether the lack of motivation to go to work is exclusive to work or infiltrating all aspects of your life. A more widespread dislike for doing things can be indicative of a mental health condition rather than something exclusive to work. 

Anxiety and depression can both be to blame or exacerbate your not wanting to go to work. “Depression can truly zap energy, cause a desire to avoid or withdraw from people and places that someone would typically go to. It can also create a sense of not caring about meeting the day-to-day responsibilities in life,” says Douglass. “In severe cases of anxiety, actual panic attacks disrupt confidence and a sense of safety outside of familiar surroundings, so people may often choose not to engage in the world.” 

Then there’s burnout, which the World Health Organization categorizes as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” It is not a mental health disorder but can cause energy depletion, exhaustion, pessimistic or cynical thoughts towards your job, and the feeling of mentally distancing yourself from your job. 

A lack of work-life balance, overcommitting yourself to a job, a poor work environment, and a lack of fulfillment can all cause burnout and a lack of desire to go to work. “People who are burned out are not getting satisfaction in their work life and become increasingly cynical and negative about their job,” says Douglass. She explains that burnout can be a symptom of depression but does not necessarily indicate a mental health disorder.

It’s easy to blame your job, boss, commute, or other factors (all of which might contribute to your adverse well-being), but evaluating your own role in burnout is critical. Douglass recommends you “look at your work habits. Are you a workaholic? How are you contributing to your burnout?” All the job satisfaction and positive company culture in the world can’t prevent burnout if your work-life balance isn’t in check.  

How to cope with not wanting to go to work

A mental health clinician can advise you on whether you’re experiencing a mental health condition, burnout, or frustration from your current work situation. Therapy and tailored treatment can do wonders for your mental health, but there are plenty of daily life changes you can also make. “Look at and eliminate the stressors in your life that are causing the most discomfort,” says Douglass.

1. Think about what you want from your job 

This step might involve asking for your work hours to shift so you can be home in time for your kids or to go to that workshop you’ve always wanted to attend. Maybe there’s a program you can sign on to as an employee to work extra hours or overtime and then get a different day off. 

“If Depression is not the issue, then taking a close look at where their job is not meeting their needs is necessary,” says Douglass. “If they feel that their compensation is not adequate for the work that they do, then it is time to have a discussion with their boss about adjustments. Or maybe they feel that they are stagnant in their current position and have career aspirations that are not being looked at or supported. And if none of those things are going to create a sense of fulfillment at work, then it is likely time to consider looking for a new position.” The job market is scary, but so is waking up miserable every day. 

2. Take time off when possible

Yes, a month-long all-inclusive vacation would likely do wonders for your stress levels. However, even a day off, or an afternoon for that matter, can make a difference if you give yourself a proper rest. “Rest and downtime can do wonders for burnout. Take the time to reset and reflect,” says Douglass. “Prioritizing self-care is paramount. Getting enough rest, eating well, and relieving stress helps to reduce feelings of exhaustion and lack of motivation.” Take it as a mental health day if your company offers it, or file it as a sick day.  

3. Lean on the people in your life

You do not have to figure everything out yourself. There are people in your life who can help, whether it be coworkers who can share the load or friends who can join you for happy moments. “Ask for help. If you are struggling, it is okay not to be okay. It is okay to ask for help from coworkers or bosses. Set boundaries with your time and your workload,” says Douglass. “Spend time with friends or others that are not related to work activities to have downtime and be away from work a bit each day.” 

How Charlie Health can help

If your current job or the grind of daily life is affecting your mental health, 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, including anxiety, depression, and more. Our expert clinicians incorporate evidence-based therapies into individual therapy, group sessions, and family therapy. With support, managing your mental health is possible. Fill out the form below or give us a call to start your healing journey today.