No matter how enjoyable or peaceful Friday night and Saturday were, the so-called “Sunday Scaries” seem to slink in as we enjoy the weekend’s last hours. We can be laughing with friends over dinner or enjoying a dramatic movie ending in the same instant. The following, our worries about the upcoming week are all-consuming: a to-do list, a project deadline, a huge meeting, and a not-so-great boss. Not the best way to end a vacation.
It’s common to prepare for stressful circumstances. We often leave early for the airport because of this. Having a plan, even for things that might not happen, can be reassuring. If the gate agents have us check our carry-on, we may reason, “At least I have a backpack big enough to fit my essentials.” We think we’re ready.
But for a growing number of us, this mental preparation and worry aren’t limited to infrequent, high-stress situations. Every week, they take place.
There is more we can do if the Sunday Scaries arrive on schedule than simply hope Mondays wouldn’t exist. By practicing the fundamentals of mindfulness and meditation, we can alter how we relate to our sentiments about the coming week, develop better coping mechanisms for anxious thoughts about the future, and experience less stress when we’re not working.
What causes the Sunday Scaries?
The Sunday Scaries, also known as Sunday blues, are feelings of dread or uneasiness that occur the day before returning to work. Over 90% of Millennials and Gen Z respondents to a LinkedIn survey reported feeling the Sunday Scaries, compared to 80% of professionals.
We are all aware of the many factors that might make us feel pressured at work, like a micromanaging boss, irritable coworkers, a lengthy commute, and grinding to the point of burnout. It’s challenging to leave that tension at work, though, as remote and hybrid roles are becoming more and more common. Participants in the same poll acknowledged that they also have “Sunday Scaries” related to improving work-life balance.
With that knowledge, it is simple to understand why we can cringe at thoughts of Sunday work if we don’t feel like we have really enjoyed the weekend. We may not have relaxed as much as we had intended, or we may feel that we should have had more fun to make up for another week of tough work. Or perhaps we believe that we put off doing things too long, therefore we now have to fit the tasks from the previous week into this one. We might have more of these kinds of thoughts as the weekend draws to a close, along with the concern that can accompany them.
We can still experience the Sunday Scaries if we commonly associate work with stress, even if we had a good weekend and don’t have an especially demanding work week coming up. Our brains become better at recognizing any work idea as an indication of tension or anxiety the more we think that. Then, something very amazing occurs: when we have a work-related thinking, our flight or fight reaction is activated. When we sense a threat, we actually behave under stress. Nothing has yet occurred. However, it seems like we are under a lot of work pressure at home on a Sunday.
10 ways to combat the Sunday scaries
Ready to start enjoying your Sundays to the fullest? These 10 tips from might help do the trick.
#1 – Challenge and change your mindset
Pay attention to the thoughts you have on Sunday evenings. Change negative comments like “I don’t want to go to work tomorrow” with uplifting ones like “I can do this” or “This is nothing new.” I’ll be alright.
#2 – Make an enjoyable Sunday night routine
A routine will make the shift easier and give you something to look forward to. Watch your preferred TV program or prepare a unique Sunday dinner. Our bodies and minds enjoy routines and regularity.
#3 – Enjoy some Monday morning goodies
On the commute to work, sip coffee from your preferred coffee shop or take in a podcast. These items can contribute to making Mondays even more fun.
#4 – Get quality sleep
To fall asleep, drink some herbal tea or tart cherry juice. Sunday night, go to bed at the same hour. So that you can start your week off on the right foot, getting enough sleep might help you feel your best the following day.
#5 – Turn the “off” sign on
Avoid working over the weekend if at all feasible so that you have time to recharge. For example, you might need to put your phone away or save some emails for the workweek.
#6 – Think of a better Sunday
In your thoughts, picture yourself going about your day in peace. According to research, positive visualization can deceive your mind into calming down and boosting your confidence.
#7 – Do some Sunday project work
The transition from leisure to work mode can be made easier by engaging your thoughts and getting ready for the workweek. Prepare your meals. assemble a piece of furniture or clean. Performing mindless things can help you prepare for the coming week.
#8 – Make a list of tasks for Monday
Make a list of your top priorities for Monday morning before you go to sleep. You can do this to arrange your thoughts and let go of your problems, which will make it much easier for you to fall asleep.
#9 – Make sure to Exercise
A natural antidepressant is movement. Make sure to plan some exercise for every Sunday to assist your brain produce more feel-good hormones.
#10 – Hear the message
Examine the underlying source of your dread. Is it attempting to communicate with you? Investigate the root of your annoyance to determine if there are any little fixes you can make. Just being able to honestly identify what is making you anxious or bothering you deeply may provide you with some respite.
When should you seek professional help for your Sunday Scaries?
If the Sunday scares are affecting your ability to sleep or even your eating patterns, these could be warning signs that your anxiety level is too high. A mental health specialist might be able to assist you identify the cause of your worry if you miss work every Monday.
Cognitive behavioral therapy, antidepressants, and anxiety medications are all possible forms of treatment.
