Why Am I So Anxious About Going To Work Every day? 9 Tips To Manage It

It's normal to feel a little nervous before heading to work. Still, when anxiety becomes a daily struggle, it affects our mental and physical health. Whether it's the fear of confrontation, an overwhelming workload, or a general sense of unease, going to work can be stressful.

We can all make a difference in promoting well-being and fostering a healthier, happier workplace.

In this blog, we'll explore why you might feel this way, how to recognize when it's more than just pre-work nerves and provide practical strategies to help you manage anxiety and approach each workday with greater ease.

Why Do I Feel So Anxious About Going to Work?

I remember the feeling all too well—the dread of Monday mornings—the tightness in my chest, the racing thoughts, and the worry of whether I could get everything done. Many experience this feeling, though it's often swept under the rug. Work anxiety isn't just a minor inconvenience; it's a growing concern affecting employees across all industries.

Work anxiety can stem from various sources, such as dealing with tough projects, uncertainty about job security, or conflicts with coworkers. It might also be triggered by fear of failure, the pressure to meet high expectations, or the busyness of seemingly never-ending everyday tasks.

For me, those anxious thoughts can spiral quickly, especially if there is a feeling that you can't handle everything today. That feeling can sometimes overshadow the fact that most challenges are temporary and manageable. Recognizing where your anxiety is coming from is the first step toward addressing it.

For many, the mere thought of starting the workday brings on a physical and mental response—racing thoughts, increased heart rate, or even digestive issues.

Signs It's More Than Just Pre-Work Nervousness

The first thing that comes to our mind when talking about anxiety, in general, is whether it is real or just a cover-up for shyness or nervousness. According to a recent study by the Anxiety Disorder Association of America, 40% of adults at work suffer from some anxiety or stress daily. Yet only 9% are living with diagnosed anxiety disorders.

We all get anxious before big meetings or deadlines. But if we notice that anxiety becomes a constant companion—something that sticks around long after the initial nerves have passed—it could be more than just pre-work jitters.

Here are a few signs I would suggest watching for:

• Suppose I regularly experience headaches, muscle tension, or a racing heart before and during work. In that case, it's a sign that my body is reacting to stress.

• Constantly feeling drained, unmotivated, or on edge may indicate that anxiety is taking over more than just a few moments.

• Struggling to fall asleep, waking up often during the night, or not feeling rested in the morning can be a big indicator that anxiety is affecting my well-being.

• Putting off tasks, constantly hitting snooze on the alarm, or even taking excessive sick days to avoid going to work may mean that my anxiety is becoming unmanageable.

• One of the most overlooked symptoms of anxiety, yet it is the most common one, is if we find ourselves overeating or not eating at all.

If we recognize these signs, it might be time to step back and evaluate how our work affects us. It is important to remember that we are not alone in this; there are ways to improve it.

9 Practical Tips to Ease Anxiety Before Work Each Day

I get it—it's hard to start the day when the weight of anxiety feels heavy on our shoulders. But there are simple, everyday strategies that can help ease that tension and create a more peaceful mindset before we even begin our workday.

Let's discuss some effective strategies for dealing with anxiety; I've gathered insights from colleagues and personal experience:

1. Knowing What Triggers our Anxiety

The first and the most crucial step when it comes to managing our anxiety is knowing what triggers us and then acting upon it.

Luckily, there are lots of things we can do to manage our anxiety and stress at work.

For example, one of my coworkers suggested when asked to keep a log to figure out what type of anxiety we're having. Start by tracking moments where we feel uncomfortable or anxious during the workday.

Check Out What I Learned About: 5 Ways To Deal With Anxiety Attack At Work.

2. Prepare the Night Before

Mornings can be stressful, especially when we are scrambling to get organized. I've found that prepping the night before, whether setting out your clothes, making a to-do list, or organizing your workspace, can ease the morning rush and give you a sense of control.

3. Start with Mindfulness

Even five minutes of deep breathing, meditation, or stretching can do wonders for calming the mind and body. Whenever I get anxious about starting a task or heading to a meeting, I use Vantage Fit's guided breathing exercises to help center myself, and it's made a noticeable difference in how I approach the day.

4. Morning Rituals

A solid morning routine is a powerful tool for reducing anxiety. Whether it's a cup of tea, a quick jog, or reading something inspiring. A routine that focuses on our well-being sets a positive tone for the day.

We can create simple routines if not physical activities. Listening to our favorite music or podcasts can help ease those anxious thoughts. Even taking a long shower can be helpful.

5. Avoid Work-Related Thoughts

I've learned that diving into emails or messages can fuel anxiety, so I avoid doing this until after I've had some time to ease into the day. If you can, try not to think about work until you're mentally ready.

Worrying about the possibility of what to do or what can go wrong will only make it worse. Monday blues are scary; do you know what's even more dreading? Sunday scaries! When we are so occupied with the thought of returning to work, we often forget to live or enjoy our days off.

Check Out What I Learned About: 5 Ways To Combat Monday Morning Anxiety.

6. To be Honest with Myself

One of the most effective yet rather difficult ways to deal with anxiety is to be aware of it. How much can I take in? Or is it something that falls under my caliber? Do I have time for this task, or am I mentally prepared to handle the assigned projects?

These are some of the questions we should ask ourselves to avoid feeling overwhelmed with work later. Being aware of what will happen or having an idea of the number of tasks we can handle will help ease our anxious thoughts.

7. Taking One Task at a Time

It is no secret that looking at our to-do list makes us feel anxious and stressed out at the same time. It can be challenging and lead us to procrastinate. But instead of worrying about the would-be consequences, taking one step at a time is best. Learn when to take a pause and breathe.

If I had a lot of tasks on my hands, I would first break them down into smaller tasks and set mini deadlines for myself. This can also help me prepare for issues that might arise and try to prevent them.

8. Using Time Management Skills

Practicing time management can help alleviate some of the anxiety. Try using to-do lists to prioritize your tasks. These lists also ensure we set aside enough time to finish each task.

The next step that I recommend is staying organized. Keeping your computer and desk clear might not seem like a high priority. However, staying organized will do wonders for us in the long run.

9. Communication and Reaching out to Managers

Asking for help is one of the most crucial steps when dealing with any problem. It can be quite difficult for most of us, but it is important. For example, if I'm feeling overwhelmed, I'll speak up. My manager might not realize I'm stretched too thin.

Avoiding our issues will only manifest more problems for our mental health and lead to severe anxiety disorder. Therefore, we must talk to our HR or management if we see that things are getting worse.

When Anxiety Still Arises During The Day, These Quick Strategies Can Help

Despite our best efforts, anxiety can still sneak up on us unexpectedly. Even when we've done everything and set ourselves up for success, stress still builds during the workday. When anxiety creeps in, here are some strategies that can be helpful:

• Deep Breathing: This simple technique has been a game-changer for me. When I feel anxiety rising, I focus on my breath. I inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. It's like pressing a reset button for my body in the chaos.

• Take a Break: Sometimes, the best thing I can do is step away from my desk, even for just five minutes. Whether going for a quick walk outside or taking a breather away from my screen, it helps me feel refreshed and return with a fresh perspective.

• Mindfulness in Action: When anxiety starts to build, bringing my attention to the present moment can really help ground me. It could be as simple as noticing how the chair feels under me or the sound of the keyboard as I type. These small, everyday sensations help me reconnect with the here and now.

• Grounding Techniques: One of my go-to methods to regain control quickly is the 5-4-3-2-1 grounding technique. Here's how I do it-

• I stop what I'm doing and focus on five things I can see,

• four things I can touch, three things I can hear,

• two things I can smell, and

• one thing I can taste.

This process helps me pull my focus away from overwhelming thoughts and back to the present, calming my mind in just a few moments.

• Visualization: Sometimes, when anxiety feels overwhelming, I take a moment to close my eyes and visualize a peaceful scene—maybe a beach or a quiet forest. I picture every detail in my mind, from the sound of the waves to the scent of the trees. To make it more effective, I plug into the wide range of white noise and relaxation sounds available in the Vantage Fit app.

This mental escape helps reset my emotional state and gives me a break from the stress.

Begin with a Vantage Fit Demo! Schedule one now! And, Start Your Corporate Wellness Journey Today

What to Do When Anxiety Feels Overwhelming Before Work?

Some days, no matter what we do, anxiety can feel unmanageable. When this happens regularly, I know it's time to address it more intentionally.

1. Recognizing When Anxiety is Becoming Unmanageable

If anxiety starts affecting my work or daily life, I know it's beyond just a bad day. Persistent or worsening symptoms mean it's time to seek support.

2. When to Consider Talking to Your Employer About Accommodations

If anxiety is impacting my performance, I consider discussing accommodations with my employer—whether it's flexible hours, remote work, or a lighter workload. An open conversation can help find solutions.

Check Out What I Learned About: How Can Managers Support Employees' Mental Health in the Workplace.

3. Professional Help for Persistent Work Anxiety

There are times when work anxiety requires professional assistance. Talking to a therapist has helped me manage stress and uncover the root causes. It's important to prioritize mental health.

How Can Employers Help in Creating a Supportive Work Environment?

As HR professionals and leaders, creating a supportive and open environment is key to helping employees manage anxiety. Here's how you can make a real difference:

• Create a safe space where employees feel comfortable sharing their mental health challenges without fear of judgment or reprisal.

• Offering counseling services, mental health day off, and stress-relief activities can show employees that their well-being is prioritized.

• Offering flexible working hours or remote work options can help employees manage stress, especially during particularly anxious periods.

• When leaders model healthy work-life balance and open conversations about mental health, it encourages employees to prioritize their well-being.

• Educate the workforce and managers about mental health conditions like anxiety and encourage employees to use the Employee Assistance Program (EAP).

• Encourage managers to support employees with anxiety by working with them on strategies to manage with empathy and compassion.

Summing It Up

Managing anxiety at work isn't easy, but with the right support and strategies, it's entirely possible.

I've spoken with many colleagues in the industry who have shared their experiences with workplace anxiety. It's clear that managing stress and maintaining mental well-being is a significant challenge for many of us.

At Vantage Fit, we're passionate about supporting organizations like yours with wellness solutions that foster healthier, happier workplaces.

To learn more about how we can help you reduce work-related anxiety and improve overall employee well-being, book a demo today and see how we can support your team's mental health journey.

Frequently Asked Questions

1. Why do I struggle to go to work every day?

Yes, work anxiety can stem from various sources like job stress, conflicts, or personal challenges. Recognizing these triggers can help in managing them.

2. Should I quit my job if it's causing anxiety?

No, but if anxiety is affecting your well-being, it's worth talking to your employer or seeking professional advice before making any decisions.

3. Is it normal to dread going to work every day?

Yes, it's normal to have occasional dread, but persistent feelings of anxiety may signal deeper issues that need addressing.

4. What is the 3-3-3 rule for anxiety?

The 3-3-3 rule helps ground you by focusing on three things you can see, hear, and touch. It's a quick way to bring your mind back to the present.

5. How do you deal with anxiety before work?

Techniques like deep breathing, mindfulness, and preparing the night before can help reduce pre-work anxiety.