If you’re a professional in the US, there’s a high chance that you’re familiar with the feeling of anxiety creeping up on you as you prepare for another week of work. Maybe you’ve heard it called “The Sunday Scaries,” that sense of dread that begins to bubble up as the weekend comes to a close and you think of what’s waiting for you on Monday.
You’re not alone in experiencing work-related anxiety. Studies show that anxiety is one of the most prevalent mental health issues in the US, affecting over 40 million adults at any given time.
Anxiety can impact every area of your life, from your personal relationships to your professional performance. Though there’s no “magic bullet” solution to dealing with anxiety, there are various things you can do to mitigate your symptoms and prevent them from feeling too overwhelming.
In this guide, we’ll take a closer look at work-related anxiety, its root causes, and what you can do to manage it.
Prevalence of Work-Related Anxiety
With recent years seeing great strides in the national and global attitude to mental health, it’s become apparent that the US has a serious problem with anxiety.
Mixed anxiety and depression are the most common mental illness in the country, with an especially high incidence in people who are poor or otherwise disadvantaged.
People can experience many different root causes of anxiety, but work-related stress stands out as one of the most common. A Gallup poll highlighted that more than half of America’s employees say they’re stressed at work, every day.
With many more worrying trends that show how poorly managed work stress can undermine a person’s health, it’s clear that work-related anxiety is an issue that demands closer attention.
Though it may not be easy to control as a source of stress, work-related anxiety is an important consideration for anyone who values their overall mental wellbeing.
Dealing With Work-Related Anxiety
As the figures above show, work-based anxiety is nothing to be taken lightly. If you’re experiencing the “Sunday scaries”, or you’re concerned with how your work might be affecting your mental state, let’s take a look at some of the best strategies for managing workplace anxiety.
First of All, Don’t be Afraid of Asking for Help
One of the most important things you can do to manage work-based anxiety is to seek help. While it’s true that there’s still some stigma around mental health, it’s becoming increasingly recognized that anxiety is a widespread and serious condition that often requires outside support.
There are many professional treatments and resources available to help with mental illness, including therapy, guided self-care, and support groups.
Like many, you may have already sought help with your anxiety and come away disappointed by the results, but this isn’t a reason to give up on finding the right support altogether.
There’s no one-size-fits-all solution to each individual’s mental illness, and there are many different options for therapy to look into on your road to recovery. Olivia Marcellino, VP of Research at Recovery.com, lists standard CBT alongside “exposure therapy, dialectical behavioral therapy (DBT), and acceptance and commitment therapy (ACT)” as effective treatment options for anxiety.
Set Break Times and Stick to Them
Another way to manage work-based anxiety is to take regular breaks and be firm about the limits of where your work ends and life begins.
Keeping a healthy work-life balance is a challenge for many people in today’s fast-paced world, and it’s easy to get caught up in the rush of work and forget to take time for yourself. However, even if you’re already feeling overwhelmed by your workload, your head will thank you for establishing specific break times and sticking to them.
Overwork and burnout are known to reduce people’s ability to perform at work, whereas taking regular breaks can help to reduce stress, maintain a consistent level of performance, and reduce the chances that you’ll turn to unhealthy coping mechanisms like alcohol and overeating at the end of the working day.
Cut Down on Coffee
Many people see their daily quota of coffee as a non-negotiable comfort in a high-pressure work environment, but if you’re already feeling anxious, turning to caffeine can often just add fuel to the fire.
Studies conducted by the American Food and Drug Administration found that excessive caffeine intake can increase the likelihood of anxiety and panic attacks in people who are already sensitive to them. People who consume higher amounts of caffeine tend to report more severe anxiety symptoms than those who consume lower amounts.
It’s important to note that caffeine affects everyone differently, and some people may be more sensitive to its effects than others. If you find that caffeine exacerbates your anxiety symptoms, it’s a good idea to cut down on your intake or switch to alternatives like herbal tea.
When cutting down on caffeine, bear in mind that it’s an addictive substance, and cutting it out too suddenly can lead to withdrawal symptoms like headaches and irritability. Start by cutting back just a little every day, and gradually decrease it until you’re consuming no more than 1-2 regular-sized cups daily.
Spend Time in Nature
Setting time before, during, or after work to spend time outside can also help to manage work-based anxiety.
Research has shown that spending time in nature can have a positive impact on mental health, with one study published in Frontiers in Psychology finding that just 20 minutes spent in nature can significantly reduce levels of cortisol, the hormone most associated with stress.
This study suggests that even a short walk in a green space during your lunch hour could have a positive impact on anxiety levels for those who experience work-based anxiety.
When coupled with the health concerns associated with our increasingly sedentary lifestyles and a general lack of exercise, finding some time in your working day to walk around the park spaces is a no-brainer for anyone concerned about their anxiety at work.
Shoot for that 20-minute mark or more, and you may be pleasantly surprised by the effect that it can have!
Manage the Sunday Scaries
Work-related anxiety is an unfortunately common issue that many people in the US experience. However, by taking stock of your personal habits and making gradual changes, you should be able to manage your symptoms and start enjoying a healthier relationship with your job.
Sophie Bishop is a medical, wellbeing and lifestyle writer. Sophie aims to spread awareness through her writing around issues to do with workplace wellbeing and is looking to connect with an engaged audience. Contact Sophie via her website: https://sophiebishop.uk/. Follow her on X @sophbishjourno and connect with Sophie on LinkedIn: @sophie-bishop.
