Strategies for Overcoming the Sunday Blues
In the lead-up to Monday, many professionals find themselves grappling with a familiar feeling of anxiety known as the Sunday scaries. This form of anticipatory anxiety is caused by job-related stress and the knowledge that work responsibilities are waiting on Monday morning.
According to a LinkedIn survey, 80% of professionals experience the Sunday scaries. The feeling is often described as a pit in the stomach that grows as Sunday progresses. It can cause physical reactions such as a racing heartbeat, sweating, difficulty breathing, trembling, upset stomach, trouble sleeping, headache, and stress that can potentially trigger a heart attack.
Two psychologists, Dr. Susan Albers and Dr. Kia-Rai Prewitt, offer advice on overcoming the Sunday scaries. They suggest adopting a positive mindset by filling your mind with encouraging affirmations like, "I can do this" or "I'm ready to get back to it". Breaking a sweat by exercising also releases feel-good endorphins and can help prepare for Monday.
Jotting down a to-do list for when you get back to work on Monday may help release your worries about what's to come. What may work for one person to address the Sunday scaries might not work for someone else; find what works for you. Treating yourself by giving yourself something to look forward to on Sundays and Mondays, such as a nice dinner or coffee from your favorite cafe, can also help combat the Sunday scaries.
If possible, try to avoid doing work over the weekend to fully separate yourself from your job. Keeping busy by scheduling a fun activity on Sunday or running errands can help keep your mind off Sunday. Embrace the concept of "Bare Minimum Mondays" and ease back into job duties with simpler tasks to reduce start-of-the-week worries.
Practice mindfulness through meditation, yoga, or getting a massage to calm your mind during the weekend. Aim for a fresh start by wrapping up work tasks before you clock out on Friday. Another weekend is only a few days away.
Research shows that more heart attacks occur on Mondays and Sundays than on any other day of the week. The Sunday scaries can snowball into feelings of depression. It's important to remember that everyone experiences stress differently, and it's crucial to find what works best for you to manage it.
Younger workers report the most worry about the Sunday scaries. If you're one of them, know that you're not alone. Seek support from colleagues, friends, or family members, and don't hesitate to reach out to professionals like Dr. Albers and Dr. Prewitt for additional advice.
Catching up on lost sleep during the weekend can help recharge your batteries for the new work week. Remember, it's okay to take care of yourself and prioritise your well-being. With these tips in mind, you'll be well-equipped to tackle the Sunday scaries and start the week off right.
