What if I don't want to go to work but I'm also very anxious

When one does not want to work but experiences anxiety, it can be alleviated by adjusting cognitive patterns, setting short-term goals, establishing work boundaries, attempting relaxation training, and seeking professional support. This state is usually associated with factors such as job burnout, perfectionism, social pressure, lack of self-worth, and potential depression.

1. Adjust cognitive patterns

Understand the thought of not wanting to work as a normal psychological signal rather than a sign of failure. Anxiety often stems from overthinking the meaning of work. You can try recording three small daily achievements to reconstruct your perception of the value of work. The ABC emotion management technique in cognitive-behavioral therapy can help distinguish between facts and disastrous imagination.

2. Set short-term goals

Break down large work tasks into micro tasks that can be completed in 15-30 minutes, and give appropriate rewards for each completed task. Using the tomato working method combined with 5-minute mindfulness breathing can improve efficiency and reduce anxiety levels. Avoid creating a to-do list that exceeds the daily capacity.

3. Establish work boundaries

Clearly distinguish the physical and psychological boundaries between work and rest, and perform specific rituals such as changing home clothes, brewing tea, etc. after work to send switching signals to the brain. Reasonably use annual leave or compensatory leave for short-term separation, and consider applying for job position or work style adjustment when experiencing severe anxiety.

4. Try relaxation training

Perform a 10 minute progressive muscle relaxation training in the morning, using the 478 breath method during work breaks. Regular aerobic exercise promotes the secretion of endorphins, and the baby style or cat cow style in yoga can effectively alleviate somatic anxiety symptoms. Avoid using alcohol and other substances for emotional regulation.

5. Seek professional support

If emotional distress persists for more than two weeks, it is recommended to undergo a mental health assessment. Psychological counseling can use acceptance commitment therapy to deal with avoidance behavior, and if necessary, doctors may recommend the use of anti anxiety drugs such as paroxetine and sertraline. Enterprise EAP services typically include free psychological counseling resources.

If you are in this state for a long time, you need to pay attention to sleep quality and nutrient intake, and increase foods rich in tryptophan such as millet and bananas. Establish a non work related social support system and cultivate hobbies and interests unrelated to the profession as a psychological buffer zone. When experiencing physiological symptoms such as persistent early awakening and changes in appetite, it is necessary to seek timely medical attention at a psychiatric and psychological department. Workplace anxiety is universal. Moderately adjusting expectations and learning to coexist with discomfort often brings more psychological relaxation than forcibly changing the status quo.