Beat stress at work by avoiding the midweek worries
Did you know that 83% of Americans suffer from work-related stress, and 1 in 4 workers say that work is the top stressor in their lives?
While stress has become an ever-present and unwelcome companion at work, there are often certain situations or days of the week feel that more difficult than others.
For many people, one day in particular has become especially hectic, and it may not be the one you’re thinking of. Move over Sunday Scaries—Wednesday Worries now stand out as the peak of this tension.
Perched between the hectic start and looming finish of each week, Wednesdays often become the epicenter of workplace pressure.
In this article, we'll share the reasons behind this midweek stress surge and offer practical insights on how to navigate Wednesdays—and the rest of the week—with a renewed sense of balance and well-being.
What are the Wednesday Worries?
Wednesday Worries refer to the anxiety and stress people may experience on Wednesdays, which is often considered the midpoint of the workweek.
And at Balance, we don't think it's a coincidence that Wednesday is the most popular day to meditate. The 5 million Balance meditators in the U.S. search for stress- and anxiety-related content the most midweek (Wednesday is #1 and Thursday is #2). We’ve also noticed a spike in the use of stress and anxiety meditations starting as early as 7am—before the workday even begins!
While Wednesday’s feelings and concerns likely look a bit different for everyone, there are a few common factors that contribute to heightened stress or anxiety in the workplace in the middle of the week:
- Workload accumulation: By midweek, people may start to feel the weight of accumulated tasks, leading to concerns about meeting deadlines and completing assignments.
- Midweek burnout: The cumulative stress from the preceding days can contribute to a sense of midweek burnout, causing lower energy levels or motivation to carry throughout the rest of the week.
- Time constraints: Worries about time management and the pace of the workweek often peak on Wednesdays, with pressure mounting to accomplish tasks within the limited timeframe before the weekend.
- Meeting expectations: The middle of the week is a common check-in point. The urgency to meet expectations and deliver results in these sessions can contribute to the Wednesday Worries, especially if ongoing projects face challenges or uncertainties.
- Balancing commitments: The middle of the week may also bring concerns about balancing work responsibilities with personal commitments, leading to anxiety about maintaining a healthy work-life balance.
How does work-related stress show itself?
Persistent work-related stress can manifest in all aspects of well-being, from mental health to emotional and physical symptoms.
Physically, you might notice feelings of fatigue, insomnia, and physical exhaustion, or you may even experience disrupted sleep patterns. Muscle tension is also common, especially in the neck and shoulders, resulting in headaches or migraines from sitting at the computer for too long.
In terms of your mental well-being, you might find yourself getting more irritable, which can spill over into your interactions with colleagues, friends, and family members. The constant pressures at work could also contribute to feelings of anxiety and depression.
If you’re noticing these feelings due to high stress, you could be headed toward or already experiencing burnout. The good news is that by taking note of how you feel, you can then implement effective coping strategies to help get you back on track and find support when needed. Big and little actions every day can make a huge difference!
Coping skills for mental health to beat midweek stress
Here are six techniques that can help you combat midweek stress before it becomes unmanageable:
- Create a supportive morning meditation routine: Kickstart your morning by preparing your mind and body to handle the day's demands and surprises with a grounding or energizing meditation practice. Meditation is an opportunity to connect with your breath, notice your thoughts, and be present with yourself.
- Hack your commute for a positive workday: Transform your commute into a mindfulness session and a chance to connect with yourself. The Balance app’s Commute meditation can make your journey to and from work more enjoyable and less stressful, helping you become fully present. You might even start looking forward to your commutes!
- Accomplish more with less stress using a productivity hack: When arriving to work, you might try Balance’s Ease into Work or Pomodoro meditations to set yourself up for a productive work session. Or, if you’re feeling an energy lull and are far from break time, turn on the Burnout Relief or Quick Refocus Singles to help get you back on track.
- Try a midday meditation: Whether it's during your lunch or afternoon break, spare a few moments to meditate. Feeling fatigued? An energizing meditation might do the trick. Overwhelmed or stressed? A calming meditation can offer the resilience and support needed to get through the workday without tipping into burnout.
- Create unwinding rituals to improve your time and sleep: Establishing a ritual to transition out of work mode allows you to be fully present in your personal life and relationships. For example, you can take a walk or journal to release the day's accumulated energy and thoughts. Try the Walking or Relax meditations in the Balance app for guidance on making the most of this time.
- Cultivate a nighttime routine that induces restful sleep: Make sure your sleep environment is cool and dark, and consider trying a Sleep Sound like white noise or the sound of waves crashing, both of which are available in the Balance app. Listening to a guided meditation at bedtime, such as Drift to Sleep, Bedtime Gratitude, or Dream Scenes, can help you fall asleep faster and enjoy deeper rest. Or, fall asleep to one of Balance's many Sleep Journeys, which are bedtime tales designed for better sleep.
As you can see, incorporating more mindfulness to reduce stress at work, especially midweek, is possible, and it’s worth it. Just take it from Balance meditation expert Leah Santa-Cruz: “When you prepare your mind and body each day through meditation, you’ll begin handling each situation that comes your way with resilience and grace. Not only that, but you’ll release decades of stress and tension that’s been stored inside, allowing you to be your true self, and shine with the qualities of the person you’re meant to be.
Improve your brain health with Balance's coping skills for mental health
Want to discover the positive impacts of meditation for yourself? Then look no further than the Balance app. Balance is your personalized meditation program, offering 500+ guided meditations and sleep supports to help you reach your wellness goals (and reduce stress or anxiety) your way.
If you’re new to meditation, don’t worry: Balance is perfect for beginners and seasoned meditators alike. With 10-day Plans or 5-minute Singles to enjoy while walking, commuting to work, or simply breathing, its ever-expanding and easy-to-follow library has something for everyone.
So what are you waiting for? Download the Balance app on iOS or Android today!
