Dreading Tomorrow? How to Handle 'Back-to-Work' Anxiety

Up to 80% of professionals say they experience the “Sunday scaries” – that creeping sense of dread as the weekend winds down and Monday looms.

At the same time, in Australia mental health conditions now account for around 1 in 10 serious workers’ compensation claims, and that share has climbed sharply over the last decade.

Put those together and it’s no wonder so many people here feel anxious, flat or even physically sick the night before work – especially after time off for holidays, illness or stress.

If you’re feeling the Sunday scaries before your first day back, you’re not “weak” or alone. You’re having a very human reaction to the way we work and live.

In this guide, we’ll unpack:

• What back to work anxiety and the Sunday scaries actually are
• Why they’re so common in Australian workplaces right now
• Practical things you can do tonight to dial down the dread
• When it’s reasonable to take a mental health day off
• How medical certificates for stress leave fit into Australian employment law
• How telehealth (including our doctors at NextClinic) can help you navigate all of this

We’re writing this from our perspective as an Australian telehealth clinic. Every week we talk with people who are:

• Wide awake at 2am on Sunday, heart racing
• Nauseous before stepping back into the office after sick leave
• Unsure if what they’re feeling is “just nerves” or something more serious
• Worried about whether a mental health‑related medical certificate for stress leave will be taken seriously

This article is for you if any of that sounds familiar.

It’s general information – not a diagnosis and not a substitute for personalised medical or legal advice. If you’re in crisis or thinking about harming yourself, please call 000 immediately. For 24/7 crisis support, you can contact Lifeline on 13 11 14 or visit lifeline.org.au.

Looking for a 1 or 2 day medical certificates?

Starting from $19.90

Request Now

Looking for a 1 or 2 day medical certificates?

Starting from $19.90

Request Now

What exactly is “back‑to‑work” anxiety?

Most people feel some nerves before a big meeting or their first day in a new job. Back‑to‑work anxiety is a bit different – it’s that ongoing sense of dread, worry or unease about returning to work, often after:

• A weekend
• Annual leave or public holidays
• Sick leave or mental health leave
• Parental leave or a longer absence

The “Sunday scaries”: a type of anticipatory anxiety

The Sunday scaries (also called Sunday night dread or Sunday blues) are basically anticipatory anxiety – anxiety about something that hasn’t happened yet, in this case the week ahead. Clinicians describe it as feeling tense, unsettled and on edge, with racing thoughts about work, often from Sunday afternoon onwards.

Common experiences include:

• A knot in your stomach as you think about emails and deadlines
• Trouble switching off from “work brain” even while you’re on the couch
• Lying awake replaying last week or catastrophising about next week
• Feeling low, irritable or teary without a clear reason

Surveys overseas suggest around three‑quarters of workers regularly feel this Sunday night anxiety, and younger workers are often hit hardest. Australian surveys and uni research echo that Sunday‑night worry and poor sleep are major issues for staff and organisations.

When anxiety is more than “just nerves”

Government‑funded site Healthdirect explains that anxiety becomes a disorder when anxious feelings are very frequent, intense, long‑lasting and start getting in the way of everyday life – work, relationships, study, sleep.

They list common anxiety symptoms such as:

• Physical: racing heart, sweating, shaky or light‑headed, upset stomach, trouble sleeping
• Thoughts: constant worry, difficulty switching off, “what if?” spirals
• Feelings: dread, fear, feeling “on edge”
• Behaviour: avoiding situations (like work, emails, meetings) that trigger anxiety

Back‑to‑work anxiety and the Sunday scaries can sit on a spectrum:

• For some people, it’s uncomfortable but manageable – a wobble on Sunday that eases once they’re back into routine.
• For others, it’s a sign of underlying anxiety, burnout or workplace harm that deserves proper support and sometimes time off.

We’ll talk more in a moment about how to tell which camp you might be in.

Why is back‑to‑work anxiety so common in Australia right now?

If you feel like your Sunday night dread has ramped up in the last few years, you’re not imagining it. Several big trends are colliding.

1. Work‑related mental health issues are rising

Safe Work Australia’s recent Psychological health and safety in the workplace report found that mental health conditions now make up around 9% of serious workers’ compensation claims, a big jump since 2017–18. These claims also involve far more time off work and higher costs than physical injuries.

More recent data from Safe Work Australia shows that:

• Mental health conditions now account for over 11–12% of serious claims,
• With median time off work around five times longer than for other injuries.

In plain English: psychological injuries are becoming more common and more severe, and they keep people away from work for a long time.

No wonder many workers feel a baseline of anxiety about coping with their job, let alone coming back after a break.

2. Burnout and distress are pushing people to the edge

A recent Allianz Australia report found around 60% of employees had experienced work‑related mental health issues, and nearly three million Australians were considering leaving their jobs due to burnout and distress.

Common drivers included:

• Heavy workloads and constant meetings
• Pressure to be “always on” thanks to technology
• Financial stress and cost‑of‑living pressure on top of work stress

If you’re already hovering near burnout, of course the thought of another Monday will spike your anxiety.

3. Many people don’t feel safe talking about mental health at work

Research from the Australian HR Institute and WayAhead (the Mental Health Association NSW) found that 7 in 10 Australians wouldn’t tell their employer about a mental health condition, and only 7% felt their workplace always provided a safe environment to ask for help.

So people:

• Suffer in silence
• Use up annual leave to recover from stress instead of taking sick leave
• Put off seeing a GP or psychologist because they’re scared it will “go on their record”

That secrecy breeds more isolation, shame and anxiety – which then resurfaces as dread before going back to work.

4. Psychosocial hazards at work are better recognised – but still common

Safe Work Australia now talks about “psychosocial hazards” – things like bullying, harassment, unreasonable work pressure, low control, and job insecurity – as being just as serious as physical hazards. Their reports show these hazards are linked to depression, distress, absenteeism and reduced productivity.

If your Sunday scaries revolve around:

• A bullying boss
• A restructure or redundancy risk
• Constant criticism or unrealistic KPIs

…that’s not just “you being sensitive”. It may be a sign your workplace has real psychosocial risks attached.

Common triggers for Sunday scaries and back‑to‑work anxiety

Everyone’s situation is different, but some patterns come up again and again in the people we speak to through telehealth.

1. Overload and perfectionism

You might notice your heart rate jump when you think about:

• An overflowing inbox after annual leave
• Big deadlines stacked early in the week
• Feeling responsible for too many things at once

If you’re also a bit of a perfectionist – the kind of person who hates making mistakes or disappointing anyone – your brain can easily start spinning worst‑case scenarios on Sunday night.

2. Unclear expectations and unfinished work

Surveys of workers who struggle with Sunday scaries often list uncertainty about tasks, unfinished work and facing the Monday to‑do list as top anxiety triggers.

When your brain doesn’t know what’s coming, it fills in the blanks – usually with something worse than reality.

3. Toxic or psychologically unsafe workplaces

If you’re dealing with:

• Bullying, harassment, or constant criticism
• Aggressive customers or students
• A culture of overwork where leaving on time is frowned upon

…it makes sense that returning there feels threatening.

Safe Work Australia’s data shows that claims linked to work pressure and harassment/bullying make up a large share of psychological injury claims.

Sunday scaries in that context aren’t just about “not wanting to work” – they’re a signal that your nervous system doesn’t feel safe.

4. Coming back after time off

Back‑to‑work anxiety often spikes when you’re returning after:

• A long holiday
• Parental leave
• Sick leave (physical or mental)
• Bereavement or carer’s leave

You might worry about:

• Being judged for being away
• Colleagues resenting extra work they picked up
• Whether you can still perform at your old level
• Facing a backlog of tasks or tricky conversations

We’ve written a whole guide on your rights when you’re Sick on Annual Leave (including how to convert annual leave to sick leave and what evidence your employer can ask for) if you’re juggling illness and holiday balances at the same time. You can read it here: Sick on Annual Leave? How to Save Your Holiday Hours – nextclinic.com.au/blog/sick-on-annual-leave-how-to-save-your-holiday-hours.

5. Big life stress outside work

Sometimes back‑to‑work anxiety isn’t really about the job at all. It can be amplified by:

• Financial stress and cost‑of‑living pressure
• Relationship conflict or separation
• Caring responsibilities
• Health worries

When your overall stress bucket is already overflowing, even a normal Monday can feel like too much.

Quick ways to calm the Sunday scaries tonight

If you’re reading this with your stomach in knots about tomorrow, let’s focus on a few practical, evidence‑informed things you can try right now.

You don’t have to do them all. Choose one or two that feel doable.

1. Separate planning from catastrophising

Anxiety loves vagueness. A giant, blurry sense of “I can’t cope with tomorrow” is far more frightening than a concrete plan.

Try this 15‑minute Sunday reset:

1. Set a timer for 10–15 minutes.
2. Brain‑dump everything on your mind about work: deadlines, tasks, worries. No filter, just get it out.
3. Circle the top 3 priorities for Monday only. Ask, “What genuinely must be started or progressed tomorrow?”
4. Break each into the smallest next step (e.g. “Reply to Jane with three bullet points” instead of “Finish report”).
5. Put those three next steps at the top of your to‑do list or calendar.

You’re not solving the entire week – you’re giving your brain a sense of direction and control for the first day back.

2. Create a gentle Sunday wind‑down routine

Sleep and anxiety are tightly linked. The Sleep Foundation has found that Sunday is the hardest night of the week to fall asleep for many adults, largely due to stress about Monday.

A simple wind‑down ritual can help:

• Set a “screens‑down” time (for example, 9.30pm). After that, avoid work emails, intense news, or doom‑scrolling.
• Swap in low‑stim activities: a book, podcast, light TV, stretching, a warm shower.
• Aim for a consistent bedtime and wake time, even after holidays. Your body clock loves predictability.
• If your brain won’t stop racing, try writing down your worries in a notebook as “parking” them for tomorrow.

This isn’t about a perfect wellness routine – it’s about giving your nervous system a chance to shift from fight‑or‑flight into rest‑and‑digest.

3. Use your body to calm your brain

Healthdirect notes that anxiety often shows up in the body – racing heart, shortness of breath, sweating, nausea.

You can send “it’s okay” signals back to your brain with some simple physical strategies:

• Breathing:
  • Try a 4–6 breath – inhale for 4, exhale for 6, repeat for a few minutes. Longer exhales activate the calming side of your nervous system.
• Gentle movement:
  • A 10–20 minute walk, some light stretching, yoga or a swim can discharge some of that nervous energy without revving you up like a hardcore workout might.
• Watch the caffeine and alcohol:
  • Strong coffee late in the day or heavy Sunday drinking can make Monday anxiety (and sleep) much worse. Consider easing back a bit, especially the night before work.

4. Set one small boundary with work tech

Constant pings from email, Teams or Slack train your brain to stay half‑at‑work even on Sunday.

Try one experiment this week:

• Turn off email notifications on your phone from a set time (e.g. 6pm Sunday) until you start work Monday.
• Or remove your work email app from the home screen so it’s not staring at you.
• Or decide that you’ll only check email at one pre‑chosen time on Sunday if you really need to (and then stop).

Australia is in the middle of introducing “right to disconnect” laws precisely because after‑hours contact is such a big driver of stress and burnout.

You’re allowed to protect your personal time.

5. Put something small but good in your Monday

Back‑to‑work anxiety worsens when Monday feels like a wall of unpleasantness.

Ask yourself:

"“What’s one small thing I could add to Monday that I’d genuinely look forward to?”"

For example:

• A nice breakfast or coffee on the way in
• A podcast or playlist you love just for the commute
• A walk in the sun at lunchtime
• A catch‑up with a colleague you actually like

It sounds trivial, but these small positive anchors can change the emotional “colour” of the day.

6. Talk it out – don’t go it alone in your head

Anxiety loves secrecy and isolation. Even a quick chat with:

• A partner or friend
• A trusted colleague
• A counsellor or psychologist

…can help bring your thoughts back to reality.

You don’t have to spill everything. Even saying, “I get really anxious on Sunday nights before work,” often leads to a chorus of “me too” – which makes you feel a lot less weird.

Is it time for a proper mental health day off?

Sometimes, no amount of breathing exercises or clever planning will cut it. You wake up on Monday and:

• You’ve barely slept for nights in a row
• Your heart is pounding or you’re having panic attacks
• You’re crying or vomiting from stress
• You can’t think straight or safely do your job

In those moments, pushing yourself to “soldier on” can actually be unsafe – for you, and in some jobs, for others.

Where does a “mental health day” fit under Australian law?

The Fair Work Act doesn’t use the phrase “mental health day”, but it does say that full‑time and part‑time employees are entitled to paid sick and carer’s leave (also called personal/carer’s leave) when they’re unfit for work because of a personal illness or injury. This includes mental health conditions and stress‑related illness.

Key points:

• Full‑time employees get 10 days of paid personal/carer’s leave per year, pro‑rata for part‑timers.
• This leave can be used when you can’t work due to mental illness, stress or anxiety, not just physical illness.
• Employers can ask for “reasonable evidence”, such as a medical certificate or statutory declaration, even for a single day.

Universities and legal experts have been very clear: if you’re unfit to attend work due to a mental health issue, taking a mental health day generally falls under this personal/carer’s leave entitlement, as long as you follow your workplace’s notice and evidence rules.

That’s very different from “chucking a sickie” when you’re actually fine.

Signs a mental health day off may be the healthiest choice

Consider taking a day (or more) off and speaking with a doctor if:

• Your back‑to‑work anxiety has been intense most days for weeks, not just the odd Sunday
• It’s seriously affecting your sleep, appetite, concentration or relationships
• You’re making repeated mistakes, having near‑misses, or find yourself zoning out at work
• You’re relying heavily on alcohol, drugs or other risky coping mechanisms
• You’re having thoughts like “Everyone would be better off without me”

In these situations, a proper reset plus professional help is not self‑indulgent – it’s early intervention.

Healthdirect recommends seeing a doctor if anxiety is affecting your everyday life. Beyond Blue also emphasises that untreated anxiety can worsen and lead to more serious problems, but that anxiety conditions are common and treatable.

When you might need more than a day – and how “stress leave” and medical certificates fit in

People often ask us:

"“Is stress leave a real thing in Australia, and do I need a medical certificate for stress leave?”"

“Stress leave” = personal leave for mental illness or injury

Legally, there’s no separate category called “stress leave”. As the ABC’s explainer puts it, stress‑related time off falls under personal (sick) leave, which can be used when you’re suffering from or recovering from a mental illness or work‑related stress injury.

If your doctor believes you’re unfit for work for a period due to a mental health condition (whether work‑related or not), they can issue a medical certificate stating you’re unfit for work from date X to Y.

That certificate can then be used to:

• Access your paid personal leave
• Support adjustments like reduced hours or changed duties
• In some cases, support a workers’ compensation claim (that’s a separate, more complex process)

When to talk to a doctor about extended stress leave

It’s worth booking a GP or telehealth appointment if:

• You’ve tried self‑help strategies and short breaks but your anxiety keeps returning strongly
• Symptoms have been present most days for several weeks or months
• Work is a major trigger, and you dread it almost every day, not just now and then
• You’re noticing signs of burnout – emotional exhaustion, cynicism, feeling ineffective

A doctor can:

• Rule out (or treat) physical issues that can mimic anxiety (thyroid problems, heart or breathing issues, medication side‑effects)
• Ask detailed questions about your mental health and work situation
• Discuss treatment options (psychological therapies, lifestyle changes, medication where appropriate)
• Decide whether you are currently fit to work, need modified duties, or need time away to recover
• Provide a medical certificate if you’re not fit for work, which your employer may require as evidence

If you’re considering a workers’ compensation claim for a psychological injury, you’ll typically need in‑depth assessment and documentation from a treating doctor, plus advice from your union, insurer or a legal service. That kind of long‑term, complex care usually goes beyond what quick online services like ours can safely provide.

At NextClinic, we focus on short‑term telehealth support – for example:

• Short medical certificates when you’re acutely unwell
• Prescription management
• Simple specialist referrals

If your situation is complex or ongoing, we’ll usually recommend continuing with your regular GP and mental health team.

How to talk about back‑to‑work anxiety at work (without oversharing)

You’re never obliged to disclose a mental health diagnosis at work. But sometimes, being honest about how you’re tracking is the first step toward getting support or adjustments that make staying in your job sustainable.

A few tips:

1. Focus on impact, not labels

Instead of leading with “I have anxiety”, you might say:

• “I’ve been experiencing significant anxiety around work, and it’s affecting my sleep and focus.”
• “I’m working with my doctor to manage it, but right now I’m struggling with [specific aspects of your role].”

Then pivot quickly to what might help, for example:

• Temporary changes to workload or priorities
• A couple of work‑from‑home days if that’s an option
• Flexibility around start or finish times for a while
• Extra supervision or check‑ins during your first weeks back after leave

2. Know you don’t have to share your diagnosis

Fair Work and privacy principles generally mean your employer is entitled to know:

• That you were unfit for work for a certain period
• That this is supported by medical evidence

They’re not automatically entitled to know your specific diagnosis or every detail of your treatment, unless there’s a genuine safety or legal reason.

Many medical certificates intentionally keep things general (“medical condition”, “unfit for work from X to Y”) to protect your privacy – which is completely legitimate under Fair Work guidance.

We break this down in more detail in our post: Common Medical Certificate Myths Debunked – nextclinic.com.au/blog/common-medical-certificate-myths-debunked.

3. Use internal supports if you have them

If your workplace has:

• An Employee Assistance Program (EAP)
• Mental health or wellbeing champions
• A trusted HR contact

…consider using these first. They can:

• Help you plan how to talk to your manager
• Advocate for reasonable adjustments
• Point you to external supports if needed

And remember: if your workplace reacts poorly or dismissively, that says far more about their psychological safety culture than about your worth or legitimacy.

Building long‑term workplace wellbeing (even if you can’t change jobs yet)

Sometimes the ideal solution – a new role, a healthier workplace, a career change – just isn’t immediately possible. While you’re working towards bigger shifts, you can still improve your day‑to‑day workplace wellbeing.

Here are some levers you can pull:

1. Time and energy boundaries

• Set a firm “no work” cut‑off most nights and stick to it where you can.
• Use your breaks – even 10 minutes away from your desk outside can reset your stress levels.
• If you work from home, create a mini “commute” ritual (a short walk, changing clothes) to mark the end of the workday.

2. Micro‑habits that protect your mental health

From what we see helping our patients (and what research supports), helpful habits often include:

• Moving your body in ways that feel kind, not punishing
• Prioritising sleep as much as life allows
• Keeping some regular non‑work joys in your week – hobbies, seeing friends, creative outlets
• Limiting your exposure to work gossip or venting channels that leave you more wound up than before

We’ve written about this more broadly in our New Year mental health guide: Dreading 2026? How to Handle New Year Anxiety – nextclinic.com.au/blog/dreading-2026-how-to-handle-new-year-anxiety.

While that post is framed around New Year, many of the strategies apply just as well to resetting your relationship with work at any time of year.

3. Strengthen life outside work

If work is your only major source of identity, achievement and connection, any wobble there will feel catastrophic.

Ask yourself:

• “Where else in my life can I feel competent, valued or connected?”
• “What small steps can I take this month to invest in that area?”

That might be:

• Joining a local sports or community group
• Restarting an old hobby
• Reconnecting with friends or family you trust
• Volunteering for a cause you care about

A more rounded life doesn’t magically erase back‑to‑work anxiety, but it does give your nervous system more safe places to land.

How telehealth (and NextClinic) can help with back‑to‑work anxiety

If your back‑to‑work anxiety is starting to feel unmanageable, you don’t have to figure it out alone – or spend hours in a waiting room when you’re already overwhelmed.

At NextClinic, our Australian‑registered doctors provide:

1. Telehealth consultations about your mental health

Through an online consultation, our doctors can:

• Listen to what’s been going on with your mood, sleep, energy and work stress
• Screen for anxiety and other mental health conditions
• Check for physical issues that sometimes sit behind anxiety‑like symptoms
• Discuss next steps – from lifestyle changes to referrals for psychological therapy

If needed, they can also provide referrals to specialists such as psychiatrists or psychologists.

"Note: Our telehealth consults are best suited to mild to moderate issues and short‑term support. If your situation is complex, long‑standing or you’re under workers’ comp, your regular GP and broader care team are usually the better long‑term anchor."

2. Online medical certificates for short‑term sick or mental health leave

When you’re genuinely unfit for work – whether due to a cold, migraine or an episode of acute anxiety – trekking across town to sit in a crowded clinic is the last thing you need.

We offer online medical certificates, starting from 1–2 days, that:

• Are issued by AHPRA‑registered Australian doctors
• Are usually reviewed within about an hour
• Can be used for both physical illness and mental health‑related unfitness for work, when clinically appropriate
• Are delivered straight to your inbox

You can read more about how this works step‑by‑step in: How to Get a Medical Certificate Online for Work in Australia? – nextclinic.com.au/blog/how-to-get-a-medical-certificate-online-for-work-in-australia.

And if you’re wondering about what makes a robust, legally sound certificate (and why some get rejected), our post Online Medical Certificates: Top 5 Reasons for Rejection – nextclinic.com.au/blog/online-medical-certificates-top-5-reasons-for-rejection dives deep into that.

Importantly:

• Our doctors won’t issue a certificate if it’s not clinically appropriate.
• We don’t handle workers’ compensation cases, backdated certificates or “fit for work” certificates, in line with our terms.
• We limit frequent repeat certificates because repeated absences can signal a deeper issue that needs comprehensive in‑person care.

If you’re unsure whether a telehealth certificate is suitable for your situation, a quick consult can help clarify that.

Bringing it all together (and your challenge for this week)

Let’s recap the key points:

• Feeling back‑to‑work anxiety – whether after a weekend, holidays or sick leave – is incredibly common, not a personal failing.
• The Sunday scaries are a form of anticipatory anxiety about the workweek. They can show up as dread, poor sleep, racing thoughts and physical symptoms.
• In Australia, work‑related mental health issues are rising, and psychosocial hazards like workload, bullying and job insecurity are a big part of that picture.
• There are concrete things you can try tonight to ease the dread:
  • A brief Monday game‑plan
  • A gentle wind‑down routine and better sleep hygiene
  • Body‑based calming (breathing, movement, limiting caffeine/alcohol)
  • One small boundary with work tech
  • Adding something small but good into your Monday
  • Talking it out with someone you trust
• Under Australian law, a mental health day off usually falls under your personal/sick leave, as long as you’re genuinely unfit for work and follow notice and evidence requirements.
• Longer “stress leave” isn’t a special category, but your doctor can certify you as unfit for work for a period due to mental illness or work‑related stress, using a medical certificate for stress leave if it’s clinically appropriate.
• You don’t have to go it alone: GPs, psychologists, helplines, workplace supports and telehealth services like ours are all part of the ecosystem that can help you feel safer and more stable.

Your one‑week challenge

This week, pick one of these actions and actually try it:

• Spend 15 minutes on Sunday doing a calm, realistic plan for Monday
• Set a no‑work‑email cut‑off time on Sunday night
• Book a GP or telehealth appointment to talk honestly about your anxiety
• Talk to a trusted person about how you’ve been feeling before work
• If you’re truly unwell, use your rights to take a mental health day off and rest properly (with appropriate evidence if required)

Then, notice what difference it makes – even if it’s small.

If you feel comfortable, we’d love to hear from you:

• Which strategy are you going to try this week?
• Have you found anything else that helps your Sunday scaries or back‑to‑work anxiety?

Share your experiences and tips in the comments – you might give another Aussie exactly the idea they need to make their next “back to work” day a little less scary.

References

• How To Beat The ‘Sunday Scaries’ – Forbes Health
• New report on psychological health in Australian workplaces | Safe Work Australia
• How To Fight Off the Sunday Scaries
• Sunday scaries: 6 ways leaders can conquer the dread - Business School - University of Queensland
• Anxiety | healthdirect
• Key Work Health and Safety Statistics Australia 2025 | dataswa
• Almost 3 million Aussies thinking of quitting their job amid burnout, mental distress: report
• Most Australians would hide a mental health condition from their employer | Australian HR Institute
• Psychological health and safety in the workplace report | dataswa
• How to know it you're suffering "the Sunday scaries" | theHRD
• Psychosocial health and safety and bullying in Australian workplaces (6th edition) | Safe Work Australia
• One-Third of Adults Lose Sleep to 'Sunday Scaries' | Sleep Foundation
• Sick and carer’s leave and compassionate leave - Fair Work Ombudsman
• When can you take 'stress leave', and can you be compensated for it? - ABC News
• Can you take sick leave for a mental health day? - UNSW BusinessThink
• Anxiety signs and symptoms - Beyond Blue

FAQs