Sunday night.

For some of us, the shadow of Monday morning transforms the end of the weekend into a source of stress and dread. The “Sunday blues” as they’re often called, can feel even more overwhelming after some extended time off over Christmas.

If this sounds familiar, you’re not alone. A LinkedIn survey found that 80% of professionals experience anxiety on Sunday evenings. But what happens when that Sunday sadness turns into heavy dread?

If you’re wondering whether your return-to-work woes are normal or if they’re pointing to deeper dissatisfaction, we are here to help you figure it out:

Assess the Situation

After a break, think about how long it takes for you to get back into the rhythm of work. A few days of readjustment is normal, especially after considerable time off. However, if you find yourself feeling negative for extended periods, and that negativity doesn’t lift, it’s time to take a closer look at your feelings.

If your post-Christmas mood lasts for weeks and the working week feels like a constant burden, it’s worth investigating whether the issue is something temporary or part of a larger trend in your career.

Outright dread may indicate that you genuinely need more time off, especially if you’re also showing signs of burnout.

Pinpoint the Cause

It sounds obvious but start by asking yourself: Why am I dreading work?
Is it an overwhelming workload? Office politics? A difficult boss? Or is it the transition from having your own time, to being on a clock?

Understanding the root of your dread will help you identify your next actionable steps. For example: If you’re overwhelmed by tasks, you can look to create a plan to tackle them.

To further explore your feelings of dread, try a reframing exercise…

Reframe Your Monday Mindset

Sometimes, Sunday blues stem from a mindset issue rather than the reality of your job. Consider if you need to shift your perspective:

• Focus on something positive: Reflect on one thing you’re looking forward to in the work week—working a project you enjoy, seeing a colleague you like, or even going on that refreshing coffee run.
• Practice gratitude: Take a moment to list things you’re grateful for, both in work and life. It can help reduce feelings of dread and put you in a more relaxed, positive space.
• Think of Mondays as a fresh start: A chance to reset, tackle new challenges, and make progress on your goals. It’s a brand-new week full of brand-new potential.

Go Deeper

If you are struggling to see any positives at all or are beginning to recognise that your negative feelings around work are chronic, it may signal a deeper dissatisfaction with your job. If this is the case, try and ask yourself the following:

• Do I feel valued and fulfilled in my work?
• Is my workload manageable?
• Are there toxic dynamics at play in my workplace?

If the problem lies in a lack of meaningful work, you can often take steps to adjust your role to align better with your skills and passions. But if there’s something more toxic or disruptive in your work environment, it could be time to explore a change of scenery. A negative or unhealthy workplace can take a huge toll on your mental and emotional well-being.

In extreme cases, if both the negative aspects and lack of meaningful work are present, a career change may be necessary.

Connect with Others

Sometimes, all it takes to break the cycle of work dread is reaching out to someone who understands.

Who to talk to:

• A trusted friend or family member.
• A mentor or colleague who can provide advice.
• A therapist or counsellor if work anxiety becomes overwhelming.

You can also talk to us. If you are unsure about your career steps, workplace goals or personal development, we can help you.

Through our work with all sorts of individuals in all sorts of industries, we know a lot about how to support personal development and improve your relationship with your work. Simply contact us for a free, initial consultation.

Remember, it’s normal to feel occasional stress about work, but if dread is consuming your time off regularly, it’s worth exploring changes to protect your wellbeing.

Return-to-Work blues don’t have to colour your days. By understanding the causes of your work dread and proactively addressing them, you can make positive change.