TD Magazine Article
What can workers do to overcome the dread they feel before the workweek?
Tue Jul 01 2025
Nearly three-quarters of 1,000 US workers feel physical symptoms of anxiety on Sundays before they head back to the office, states Zety's 2025 Sunday Scaries &Job Anxiety Report. Common job-related worries include a heavy workload, unfinished tasks, approaching deadlines, meetings, presentations, and one-on-one meetings with a manager. Reactions—including insomnia, mild restlessness or trouble relaxing, headaches, fatigue or low energy, an in-creased heart rate, and stomach issues such as nausea and indigestion—have caused one in five workers to consider quitting their jobs.
The strain employees feel is a type of anticipatory anxiety, which the American Psychological Association defines as "worry or apprehension about an upcoming event or situation because of the possibility of a negative outcome, such as danger, misfortune, or adverse judgment by others." Sunday Scaries reveals that 61 percent of employees ascribe their feelings to that anxiousness and dread. Those negative feelings affect professionals at all career levels at similar rates, found a 2024 Kickresume survey of more than 2,100 workers. One-third of those respondents had to take sick days due to the severity of their symptoms.
Blue Cross Blue Shield of Michigan's MIBlueDaily suggests different ways to combat concerns.
Make a checklist. Prepare yourself for the coming Monday by making a to-do list on Friday. Jot down upcoming tasks and meetings so you know what to expect.
Unplug over the weekend. One of the best ways to avoid worrying about work is to not think about it. Avoid checking your email, and get the most out of your weekends.
Do the opposite of your job. If your job requires spending a lot of time in front of your laptop, try to escape staring at a computer over the weekend. Don't sit down for long periods of time and, instead, go on walks or to the gym.
Maintain a regular sleep schedule. It's easy to fall into a pattern of staying up late on Fridays and Saturdays. But aim to develop a healthy sleep schedule and maintain your workweek's pattern so you feel refreshed and recharged.
Treat yourself. On Monday mornings, fight off negative thoughts with a creature comfort. Indulge in a tasty pastry or coffee; listen to a favorite podcast; work a TV show into your morning routine; or invest in a high-end hand cream and bring it to the office.
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