Anxiety about going to work every day (7 Tips to overcome work anxiety)

In this article, we look at anxiety about going to work every day. We also look at the causes and ways to overcome this anxiety.

Do you have anxiety about going to work every day?

If you start waking up each workday with a void in your stomach, you aren’t the only one. Up to one in five adults struggle with anxiety, according to ADAA. In America, that’s 20% of the working-age population! Nearly every day, with so many individuals feeling anxiety, it is no surprise it expresses itself through our working lives. Although anxiety as a whole needs to be handled and adjusted to when it relates to occupational stress, there are some points you must take into consideration.

Their working environment is one significant reason for anxiety and stress for adults. A job can be strenuous and can make everyone feel nervous about timelines or other facets of jobs. A specific group situation makes them hate going to work or whether they have a load of work assigned every day.

You may be having anxiety about going to work everyday because you are scared you have been underperforming at work. 

Take each day one step at a time and follow the steps mentioned in this guide to overcome your anxiety about going to work everyday.

Sometimes we feel anxious about going to work on the first day, here are some techniques on how to not be nervous on your first day of work.

Why do you experience anxiety about going to work?

Suppose you are struggling with work anxiety, experiencing anxiety before work has even begun, or are struggling with anxiety about work generally when you think regarding your present position. In that case, the fundamental problem is probably the reality that the job you are doing is too daunting at present, which might trigger a plethora of issues that contribute to anxiety and stress.

For instance, your employer is continuously supplying you with big projects. These jobs mostly have time constraints. Also, the volume of work you are assigned always occupies much of your time, leaving you unable to relax adequately without thinking about needing to have your job done and making it much harder to fulfill your other significant needs. Over the span of the week, this dilemma then carries on, adding upon itself and thus adding to your anxiety and stress.

Many people experience pressure at work due to issues such as time constraints, high superiors or managers demands, managing the workplace’s often challenging social atmosphere, following up with work that should have been done, trying to balance both your professional and personal life, or simply not getting enough interest in some of the jobs you have been doing.

In addition to issues that could have triggered workplace anxiety over time, it is also likely that prevailing anxiety may worsen in your workplace. For instance, you have a generalized anxiety disorder or social anxiety that makes speaking in front of everyone else more difficult for you. In other environments where they are expected to be social, work-related social phobia is a legitimate problem that people have, particularly if they feel anxious.

  • Coping with harassment in the workplace or disputes
  • Deadlines for Discussion
  • Retaining coworker relationships
  • Handling workers
  • Serving lengthy hours
  • Getting a stringent supervisor
  • Enduring a hefty workload
  • Getting a lack of direction on assignments
  • Witnessing a lack of perceptions of justice
  • Feeling a loss of control over the situation at work.
  • To have a small incentive (not enough pay, benefits, etc.)

What are the signs and symptoms of work anxiety?

While there is no work anxiety disorder, in the context of anxiety disorders and anxiety, there are some typical symptoms. There is a list of these symptoms below:

  • Exaggerated or unreasonable fears
  • Sleep problems or remain asleep
  • Overblown response to shock
  • Nervous feeling
  • Exhaustion or weakness
  • Sensation like your throat has a lump in it.
  • Trembling or quivering
  • Dry mouth
  • Transpiration
  • Hammering heart

There are also several signs to look out for in addition to these general anxiety symptoms that may suggest that someone might be suffering work anxiety.

  • Taking an abnormal amount of time away from work
  • Overreacting to work conditions
  • Concentrating too much on the detrimental elements of their work
  • By the time limit, failing to focus or execute tasks.

What happens when you have work anxiety?

  • Encountering decreased work efficiency and job quality
  • Impacts on relationships with subordinates and supervisors
  • Acknowledging the impact on personal life
  • Emotional effects on your intimate partner relationship
  • Developing attention issues, tiredness, irritability, decreased productivity.
  • Rejecting opportunities due to phobias (e.g., fear of public speaking, fear of speaking in meetings)  
  • Having decreased work satisfaction
  • Observing decreased confidence and motivation
  • Experiencing Lower goal setting and accomplishment
  • Feeling secluded
  • Enduring job loss
  • Development of clinical levels of anxiety
  • Seeing impacts on the company if you are an employee
  • Having decreased social skills and the capacity to work within a group
  • Planning less successfully
  • Avoiding Creativity 

Things you shouldn’t do when you have work anxiety

  • Force down your emotions.

A natural reaction to stress is anxiety. When it turns up, allow it in. Practice acceptance. Make space for anxiety instead of attempting to shove it away (which tends to be pointless, leading to feeling more frustrated and less in power). It shows up to try and bring something to your awareness. So, while you would think that ignoring your emotions is more efficient, acknowledge when you have anxiety and try to sort out what your body tells you.

  • Disregard the relation between mind and body.

Suppose you are seeking to comprehend your anxiety. In that case, you should consider the following questions when you begin to feel symptoms of anxiety, especially physical ones: “What am I worried about right now?” and “Am I trying to hide anything?”. This could assist you in knowing the reasons for your anxiety. The further you get used to interpreting your body’s physical signals and relating them to your thinking process, the simpler it is to recognize the causes and find a solution or cope with the worries head-on.

  • Don’t ever take a day for mental wellbeing.

Although you shouldn’t call out of your job every time you don’t wish to work, there are times when your body deserves a break, and if you have some much-needed relaxation, it will be beneficial to both you and your business. In specific, feelings of intense apathy or extreme anxiety over nothing are indications that might mean that you’d be better off getting a day to reboot. When you fail to focus or control your feelings, you can take time off.

  • All the time, you work overtime.

It might seem strange to suggest that you finish work on time instead of working overtime to execute the job if you’re worried about a work target. But if you’re stressed, you don’t work to the best of your abilities, and long working hours can lead to depression. So quit thinking bad about leaving work promptly, and say “No to functioning on the weekends if you work a Monday-Friday job.

  • All the time, say yes.

Before you answer yes, think over whether or not you can meet the promise you’d be making without crowding out all other obligations if anyone asks for help from you. And while it may seem difficult to respectfully reject further work when you already have so much on your hands, it may take a bit of time to question this kind of work schedule, but it can be accomplished.’

  • Only pay attention to work.

Have activities to help keep your mind off of your anxiety, in addition to keeping a balanced work-life schedule. If it’s playing sports, attending a fitness class, listening to songs, or attending a reading group, find something which gives you pleasure and offers you relief from stress. And you do need to handle your anxiety healthily, such as with calming strategies or with a psychologist, even with these temporary distractions.

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  • Let the anxiety go unresolved.

It could be time to get a new career if you feel it’s your particular working environment that’s putting a strain on you. And if you feel you may have an anxiety disorder, it’s best to see a therapist and focus on ways to help you deal with it, whether it’s counseling, treatment for anxiety, or mindfulness. That is seeking to create a better mentality; there’s no guilt.

Ways to overcome anxiety about going to work every day

  • Exercise Positive Thoughts

Job is one of life’s most daunting things since it also allows us to know ourselves and what we can accomplish. Although we wouldn’t want to be overwhelmed with jobs due to destructive thinking habits, we don’t want to be on the other end of the continuum, continually questioning ourselves and underachieving.

If you feel like an excessively stressed worker, the first move you’ll want to consider is to review your present success level and work pressure and to be truthful with yourself. You will need to consider your limits and have reasonable standards for your job, so you can get your job done without driving yourself too hard.

  • Talk about your new amount of work to your supervisor.

Although having to communicate with your manager about your new job can also be a source of anxiety, it can be essential for your mental wellbeing. Your employer is likely to want to have a great positive worker who is incredibly efficient instead of one who is continually stressed and, therefore, unable to handle their job. If you’ve a problem with your job that makes you nervous, you might want to consider talking over to your employer to let them know about your condition at the moment. Take a seat and share with them any potential ideas that will make you feel relaxed. Many bosses can empathize with your challenges and cooperate with you to ensure you are the most effective you could be.

  • Know the causes and techniques that will support you in combat anxiety

Not everyone has the same doubts or concerns, and understanding your private factors that cause your anxiety to escalate is crucial.

Whatever can trigger your anxiety to erupt, raise more knowledge of these problems, and maintain a record of them somewhere. Try to find a way around them as they come up and ensure you have loads of breathing techniques and other calming techniques that will help to keep you balanced and counteract the anxiety that is currently growing.

  • Divide the list of to-do and significant goals to make them readily attainable

Do you feel utterly exhausted as you glance at your to-do list? It may be that you have assignments and objectives that you’ll have to complete during the day, which may seem daunting when you look at everything that you need to do rather than performing your duties one at a time. It can be incredibly beneficial to look at each of your activities and split them down further to make them more comfortable to complete if your anxiety arises from this type of problem.

  • Ensure you have ample time to take care of yourself.

We prefer to admire people in our society who are highly efficient and who devote themselves to their job and seem to be systems of efficiency. In your current position, though you would like to do your utmost, these kinds of principles can be dangerous as they sometimes ask you to neglect other areas of life and concentrate solely on your job.

The reality is that if you neglect your essential necessities, you would not be effective, and doing so could only contribute to tragedy down the path. Although it’s necessary to work, ensure you still take some time out of your day to do something like, have entertainment, eat proper food, get adequate rest, workout, and take regular breaks to get away from your exhausting day refill your batteries. You are better equipped to handle your work shift when you take good care of yourself.

For instance, drinking coffee or eating something spicy can only make the situation worse. 

BetterHelp: A Better Alternative

Those who are seeking therapy online may also be interested in BetterHelp. BetterHelp offers plenty of formats of therapy, ranging from live chats, live audio sessions and live video sessions. In addition, unlimited messaging through texting, audio messages and even video messages are available here.

BetterHelp also offers couples therapy and therapy for teenagers in its platform. Furthermore, group sessions can also be found in this platform, covering more than twenty different topics related to mental health and mental illness. The pricing of BetterHelp is also pretty cost-effective, especially considering the fact that the platform offers financial aid to most users.


In this article, we looked at anxiety about going to work every day. We also looked at the causes and ways to overcome this anxiety.

Here we list the best objects for anxiety, including smartwatchs as FitBit, singing bowls, and other things to buy for anxiety.

FAQ: Anxiety about going to work every day

Why am I so anxious about going to work?

When they begin worrying about work, many individuals experience anxiety and tension, which can contribute to workplace anxiety disorder. This may be due to an underlying struggle with anxiety and depression or directly related to anxiety alone in work. If you’re somebody who is all time impaired by anxiety, it’s good to speak to a certified specialist in mental wellbeing to discover what could trigger your anxiety.

What is the fear of going to work?

Workplace anxiety is considered the anxiety of getting to work. The idea of coping with occupational tension related to job responsibilities or coworkers also annoys people with work anxiety. Identify the causes of occupational stress triggering elevated feelings of distress at work to begin decreasing anxiety at work. 

What is the best job for someone with anxiety?

The best career for you is something that doesn’t lead to an increase in anxiety and depression symptoms if you suffer from severe stress and anxiety, and you have anxiety about work. Seek employment that you will enjoy and that fits your character. Doing a job you love will assist in alleviating work stress and anxiety. To get support, speak to a career coach or a licensed mental health professional with experience with anxiety disorders.


Cuncic, A. (2020, September 19). Do You Have Work Anxiety? Retrieved November 30, 2020, from

Caitlin Gallagher Updated Oct 10, & Gallagher, C. (n.d.). 8 things you shouldn’t be doing if you get anxiety at work. Retrieved November 30, 2020, from

Buckley, D. (2019, June 25). I Have Anxiety About Going To Work – What Can I Do About It? Retrieved November 30, 2020, from

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