It is Sunday evening, and instead of enjoying the last few hours of the weekend, you feel a heavy knot in your stomach. The thought of Monday morning looms over you like a shadow. Sleep feels impossible, your mind runs through endless “what if” scenarios, and the weekend’s peace quickly turns into dread. For many people, this is not just a passing feeling—it is the weight of work anxiety.

In counselling, clients often share how this pattern controls their weekends. One client, let us call him Daniel, described it this way: “By Sunday afternoon, I am already thinking about emails, meetings, and deadlines. My chest feels tight, and I cannot relax even when I am with my family.” Instead of resting, Daniel spent hours worrying about how he would survive the week ahead.

Work anxiety shows up in many forms. For some, it is the fear of making mistakes or disappointing colleagues. For others, it is the dread of difficult conversations or feeling judged in meetings. The anticipation of stress can be as exhausting as the work itself. Physically, it often creates tension, headaches, racing thoughts, and sleepless nights. Emotionally, it steals the joy of rest and leaves you feeling drained before the week has even begun.

If you have felt this, you may recognize the inner dialogue: What if I cannot handle tomorrow? What if my boss is unhappy with me? What if I fail at something small and everyone notices? These thoughts make Sunday evenings feel heavier than they should, turning what could be a time of relaxation into a cycle of worry.

There are small but effective ways to ease this struggle. One useful strategy is Sunday night preparation with boundaries. Instead of letting worry control the evening, spend 15 minutes writing down your tasks for Monday. Create a simple plan, then deliberately set work aside to protect the rest of your evening. Knowing you have captured your responsibilities reduces the mind’s urge to replay them endlessly.

Another helpful approach is mindful transition rituals. This might include a calming activity on Sunday evening such as reading, light exercise, or a short meditation. By teaching your mind to associate Sunday nights with relaxation rather than fear, you gradually break the pattern of dread.

Work anxiety is more common than most people realize, and it does not mean you are weak or incapable. It means your body and mind are reacting to stress in a way that feels overwhelming. With the right support, you can reclaim your Sundays and begin your weeks with clarity instead of fear.

You do not have to carry this alone. Support is available, and taking the first step can change everything. Visit www.drkaranvirsingh.com and book your free 20-minute session today.