Sunday Scaries or Something More? Let’s Talk About Anxiety In The Workplace.

You know the feeling.

It’s Sunday afternoon, and instead of enjoying the last hours of your weekend, your mind is racing about tomorrow’s to-do list.
Your stomach feels heavy. Your chest tightens. You’ve checked your email “just in case” three times already.

We call them the Sunday Scaries, but sometimes, it’s more than that—it’s work anxiety. And when that dread creeps in every week (or every day), it can take a real toll on your mental, emotional, and even physical health.

The good news? You’re not alone, and there are ways to manage it before it spirals.

How to cope with anxiety in the workplace?

Coping with work anxiety isn’t just about “thinking positive” or drinking another cup of coffee to push through.

It’s about recognizing the triggers, managing your response, and creating strategies that help you feel more in control of your workday.

Here are a few practical ways to manage it:

• Prepare the night before – Lay out clothes, make your lunch, and review your priorities so Monday morning feels less rushed.
• Break tasks into smaller steps – Big projects can feel overwhelming. Smaller, bite-sized steps make them more manageable.
• Use grounding techniques – Deep breathing, stretching, or the 3-3-3 rule (more on that below) can help in the moment.
• Set boundaries – Avoid checking emails outside of work hours if possible. Your mind needs downtime to recharge.
• Talk about it – Whether with a trusted colleague, a manager, A friend, or a therapist, sharing what’s going on can relieve some of the pressure.

Remember: coping with work anxiety is about building habits that reduce the stress before it reaches boiling point—not just reacting when you’re already overwhelmed.

What is the 3-3-3 rule of anxiety?

When you feel work anxiety creeping in, the 3-3-3 rule is a simple grounding exercise you can use anytime, anywhere.
Here’s how it works:

1. Look around and name three things you can see – Your coffee mug, a plant, a notebook.
2. Name three sounds you can hear – The hum of your computer, birds outside, distant chatter.
3. Move three parts of your body – Wiggle your toes, roll your shoulders, stretch your neck.

This exercise interrupts the anxiety loop by shifting your focus away from the spiralling thoughts and into the present moment.
While this doesn’t “cure” work anxiety, it can be a quick and practical tool to help you feel more grounded and less consumed by it, bringing you back to the “here and now”

Why is my job triggering my anxiety?

Work anxiety can be triggered by all kinds of factors—some external, some internal. Sometimes, it’s about the job itself; other times, it’s about how we’re wired to respond to stress.
Common triggers include:

• High workload – Constantly feeling behind can keep your nervous system in overdrive.
• Unclear expectations – Not knowing exactly what’s expected of you fuels Uncertainty and self-doubt.
• Toxic work culture – Gossip, lack of support, or an overly competitive environment can make you dread showing up.
• Fear of failure – Striving to meet impossible standards makes even small tasks feel overwhelming.
• Poor work-life balance – Without real downtime, your body and mind never get the reset they need.

If you’re asking “Why is my job triggering my anxiety?” the answer is often a mix of these factors.
The first step is identifying which ones apply to you, so you can start So you can start managing workplace stress more effectively. Awareness is what makes change possible.

How can I stop being so anxious about work?

Stopping work anxiety entirely might not be realistic—especially if you’re in a high-pressure role—but you can reduce its intensity and impact.
Here’s what can help:

1. Identify your patterns – Keep a journal of when your work anxiety spikes. Is it after certain meetings? Before deadlines? Knowing the “when” helps you address the “why.”
2. Create a morning ritual – Even 5 minutes of mindful breathing, stretching, or a short walk before work can set a calmer tone for the day.
3. Set realistic goals – You’re human, not a machine. Be honest about what can get done in a day, and communicate if timelines are unrealistic.
4. Learn to say no – Overcommitting is one of the fastest ways to feed work anxiety. Saying “I can take this on next week” is not only okay—it’s healthy.

5. Seek professional help – If your anxiety is affecting your sleep, relationships, or overall quality of life, therapy can give you tools tailored to your situation.

When to seek help

If work anxiety is starting to affect your health—trouble sleeping, constant fatigue, headaches, irritability—It’s time to take notice.
Sometimes, managing anxiety isn’t about making drastic changes; it’s about finding ways to navigate your work with intention and care. That might mean adjusting how you structure your day, setting boundaries where you can, or seeking support.
You deserve a life where Sunday nights aren’t filled with dread, and Monday mornings don’t feel like an emotional marathon. Stress at work is normal, but chronic anxiety doesn’t have to be your every day reality.

Small shifts can help you reclaim your energy, focus, and peace, no matter your circumstances.

Final thoughts

The Sunday Scaries might be common, but they’re not inevitable. When that weekly dread becomes a pattern, it’s worth asking why—and taking steps to address it.

Work anxiety doesn’t define your career or your worth. It’s a signal that something’s out of balance, and with the right tools, boundaries, and support, you can find your way back to feeling grounded and confident at work.
Because you deserve more than just surviving your job—you deserve to feel good about it, too.

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