Episode 38 How to Stop Worrying About Work

Unstuck & Unstoppable

Do you get that dreaded Sunday night feeling before the workweek begins? Are you constantly replaying conversations, second-guessing decisions, or feeling the pressure of never-ending expectations? You're not alone—and you're not broken. In this episode, Sarah shares practical, science-backed strategies to help you stop worrying about work and start feeling more calm, confident, and in control. Whether you're dealing with high workloads, tricky relationships, or simply have a tendency to overthink, this episode will give you powerful tools to reframe your thoughts and regain your headspace.

Show Notes

[00:00:00] Welcome to Unstuck and Unstoppable

[00:01:00] Why even senior women leaders feel stuck or doubt themselves

[00:02:00] What this episode covers: Sunday dread and work-related anxiety

[00:03:00] Common causes of workplace worry: workload, relationships, fast-paced culture

[00:04:00] When to consider burnout vs. situational stress

[00:05:00] The personality traits that make you more prone to worrying

[00:06:00] How a new leadership role can trigger unhelpful thought patterns

[00:07:00] 1. Don’t catastrophize – get some perspective

[00:08:00] 2. Isolate the specific worry – identify the trigger

[00:08:30] 3. Reframe stress as a sign you care

[00:09:00] A personal example: Sarah’s own podcast launch nerves

[00:10:00] 4. Channel stress into forward action (not rumination)

[00:10:45] Recommended read: The Upside of Stress by Kelly McGonigal

[00:11:00] Techniques to reduce Sunday night dread:

• [00:11:15] Make a to-do list to decrease cognitive overload
• [00:12:00] Try journaling to process emotions
• [00:13:00] Be self-compassionate instead of self-critical
• [00:14:00] Move your body – physical activity reduces worry
• [00:14:30] Try short meditations to calm your mind

[00:15:30] Recap: Practical takeaways for workplace worry

[00:16:00] When to reach out for coaching support

[00:17:00] Final words: You are capable of more than you know

Key Takeaways

• Anxiety at work is often a sign that you care, not that you’re failing.
• Worry doesn’t need to be a permanent mindset—you can retrain your response
• Journaling, meditation, physical movement, and perspective shifts are simple but powerful tools
• Coaching can help break embedded patterns of chronic workplace worry.

Useful Links

The Upside of Stress by Kelly McGonigal

Sign up for Weekly Career Inspiration

Learn about Leadership & Advancement Coaching Programmes

Book a Free 121 Clarity Call

Join The Love What You Do Facebook Group

Connect with Sarah on LinkedIn

Rate & Review the Podcast

If you found this episode of Unstuck & Unstoppable helpful, please do rate and review it on Apple Podcasts or Spotify.

If you're kind enough to leave a review, please do let Sarah know so she can say thank you. You can always reach her at: [email protected]

Share this episode with a colleague who needs a little peace of mind too!