It’s Monday morning and there is that feeling of dread in the pit of your stomach. There is nothing worse than waking up and immediately thinking “I don’t want to go to work today”.
If this resonates with you, we’re here to help. There might be a very valid reason you don’t want to go to work. On the other hand, you might struggle to pinpoint what is causing your angst. Either way, constantly having those ‘I don’t want to work’ thoughts can negatively impact your mental wellbeing.
We look at possible reasons for dreading going to work, and come up with ways to help change your mindset.
There will not be a person on this planet who hasn’t said ‘I don’t want to go to work today’ at some point in their lives. It can be down to fatigue, feeling a little down in the dumps or not liking the boss.
We all let things get on top of us from time to time. Sometimes it is important to step back and reassess our lifestyle. Work should never be at the detriment of our health and this must be addressed and dealt with.
Why You Don’t Want to Go to Work – Insights
Dreading going into work is not a good feeling. That feeling in the pit of your stomach is not easy to experience.
It might be down to one reason, or there could be many factors driving that dread. You may not even be sure why you are struggling with motivation. Perhaps your mental health is a little fragile at the moment and that is affecting your enthusiasm.
Here’s some common reasons people dread returning to work, and some coping strategies.
You Don’t Want to Go Back to Work After Holiday or The Weekend
You have just had the best fortnight off work to go on holiday. The sun, the sea, no alarms, no deadlines and lots of family time. Perfect. You really don’t want to return to work now.
This is perfectly normal so don’t feel bad. It’s even normal if you love your job. Stepping away from work and its stresses for a while makes it harder to come back. Given that you dislike your job, you can imagine this feeling will be 100 times worse. It doesn’t even have to be a holiday – a lovely weekend can produce the same feelings.
If this sounds familiar and you are currently thinking ‘I don’t want to be at work’ then don’t worry. Try to do something positive for you, that will help with the transition back to the office. This could be a chat with a colleague so you can feel in the loop for your return. There’s nothing like putting the world to rights with your work bestie.
You could also decide when you would next like to book some time off. Get it booked in with work so you have something new to look forward to. It doesn’t have to be a solid block of time off either. Taking some Fridays or Mondays (or heck, both!) can help with those recharge moments.
Fragile Mental Health
You might have noticed your mood dipping lately and your mental health has become a little fragile.
Work can heighten feelings of low mood, leading to not wanting to work anymore. When you suffer from depression or anxiety, it suppresses your motivation for things you normally enjoy. You can also end up having a negative perception of yourself and your capabilities. You might even have extreme thoughts like ‘I feel like I’m bad at my job’. This mentality can crush an already fragile state of mind.
Supposing you feel this way then it is important to acknowledge it and seek help. Your workplace should have an open mind when it comes to matters of mental health. It might be a case of just chatting with your manager and telling them how you feel. Or perhaps you need a few days off to look after yourself and rest.
One thing is for sure, fragile mental health is nothing to be ashamed of. Taking time off for stress or anxiety is just as essential as it is for a broken leg. When it gets to the point that you feel you don’t want to be at work, then it’s likely you need a few mental health days.
It is a little more tricky when the reason for your mental health fragility is the workplace. Again though, this needs an open and honest conversation. Keeping such feelings bottled up will result in things escalating and that is never good. It is essential to address the reasons work is affecting your emotional wellbeing and look for solutions.
Excessive Workload
The number one reason for time off in the UK is stress and mental health issues. This is often caused by having an excessive workload.
Perhaps you have taken on an increase in your projects or your deadlines have become increasingly unrealistic. If you dread going back to work for this reason then it is time to reduce this unnecessary stress. Stress doesn’t just cause you to feel anxious, it can affect your digestive system, and can cause headaches and sleep problems.
You won’t be producing your best work when you are under too much stress. You will likely be rushing each project so you can begin the next. Have an open conversation with your boss about your workload and the impact it is having on you. Even extending the deadlines by a few days can ease that insane pressure.
There is no shame in admitting you have taken on more than you can handle. Your boss would rather get your best work, not the rushed version. Take a step back and review your workload before that nasty burnout happens.
See also: Employer’s duty of care and stress in the workplace – your workplace has a responsibility to ensure your mental health is not impacted by work related factors.
Work Environment
Possibly one of the most complicated issues to address is when your reluctance to work comes down to the work environment itself.
It could be that you feel you don’t fit into the team, or maybe you have found yourself isolated. This can affect your mental health and your sense of worth. It might leave you feeling lonely, bullied, and unvalued.
If you wake up and immediately think ‘I don’t want to work anymore’ then it might be time to reevaluate your job.
A toxic work environment can seriously impact an employee’s emotional and physical health. If there is a real lack of support in the workplace then this can lead to staff no longer wanting to be there. Offering team building exercises and incentives such as staff gifts can help everyone feel valued and appreciated.
A workplace that lacks natural light and is poorly ventilated can lead to a condition called sick building syndrome. External factors in the workplace affect your health and cause symptoms such as headaches, runny nose, dry skin and wheezing.
If this is a continuous problem in the office, it will eventually affect staff wellbeing.
Your Job is Not the Right Fit
You landed the perfect job and got your happily ever after, right? Nope, you are now realising this job may not be the right fit after all.
This can be extremely hard to admit to yourself, let alone anyone else. All that training, all those job applications, that terrifying interview and now you are not in a happy place. It happens though and it isn’t too late to rethink our goals.
We are constantly evolving as we grow and sometimes life changes direction quickly. We change as people and our dreams change too. Life is way too short to spend in a job that doesn’t inspire you anymore.
Get out there, dust off that CV and think about what is next. You could even launch a self employed business venture and be your own fabulous boss!
Just be sure to follow your workplace’s correct notice period and don’t do anything hasty like walking off the job. You need to have some sort of Plan B before telling everyone you are quitting.
Returning After a Leave of Absence
You might be about to get back into your job role after some time away. Perhaps you are returning from maternity or paternity leave and are due back or you have taken some time off for personal reasons.
Whatever the reason, it can be daunting to return after a while away. You might even be thinking ‘I don’t want to go back to work’.
This is perfectly normal. In the workplace, dynamics are changing all of the time. You might be worried about fitting back in, getting on with everyone and dealing with the fatigue.
Perhaps arranging a phased return to work would help ease your worries and let you get back into the work routine.
You Need to Improve Work / Life Balance
You might just wake up and feel like it is all work and no play. Quite simply, you have an unhealthy work and life balance.
By simply adjusting your work hours or requesting flexible working, you can create a better balance of both. If you feel you are spending too long at work or doing too many hours and overtime then start a conversation with your boss. Work hours have never been as flexible as they are today. There are so many options such as remote working, flexible hours and split shifts.
It’s also possible to ask to reduce your working hours if you are struggling with the amount of hours you work each week.
If you feel like you don’t care about work anymore then it might be time to do something for yourself. There is nothing worse than having no life outside of work – that in itself can lead to stress and low mood.
Taking up a hobby can give you a healthier balance in life. Find something you enjoy that relaxes you and run with it. You could always start a side hustle too. Again, choose something you enjoy so you don’t become even more overworked.
Dog walking can be a great way of getting outdoors and put you in a great mindset for the day.
Sick Day Excuses
If you have reached that point where you need to take a step back. You may wish to call in sick to give yourself a mental break.
Should this be the case, and you don’t feel able to discuss the situation with your manager, you need some believable sick day excuses to buy yourself some breathing space.
If calling in sick feels like too much, then coming up with a good reason to work from home for a day or two might also help.
You can self certify for 7 days before needing a doctor’s note – this can allow you some needed r&r time.
Below are some of the best excuses for getting yourself a day or two to rest. Bear in mind that you are not obligated to give very detailed reasons for taking time off work sick.
- General illness – no need to go into specifics.
- Taking a mental health day – this is as recognised as any other sick day.
- Family emergency – again, no details required.
- Your child is off sick – no childcare means no work.
- Emergency doctor or dentist appointment – toothache, backache.
If calling in sick feels like too much, then coming up with a good reason to work from home for a day or two might also help.
Make Your Mental Health Top Priority
You shouldn’t ignore signs that your mental health is declining. It can be triggered by the changing seasons, personal events or a chronic illness.
Having negative feelings towards the workplace will do your mental health no favours. Take some steps to make time for yourself and recognise your feelings too. There is no shame in feeling low or unmotivated.
When you reach a point of no longer being able to care about work, you need to be proactive. Ask for help, say no to overtime and put your needs first more often. It is important never to struggle on your own. Remember, you won’t be the only one feeling this way.
