Sunday Scaries Examined & What You Can Do
Transitioning from weekend to work week is a common cause of dread, anxiety, and all around unpleasantness. Particularly, coming off a long vacation can make the Sunday Scaries even worse.
While the feeling of Sunday Scaries is less than ideal, know that you are not alone- in fact, the majority of Americans experience the dread associated with a brand new work week.
So, here comes Sunday. What can you do? Try these five helpful mechanisms, noting that #5 is the most drastic and not to be examined until all other possibilities.
#1: Plan Your Monday
From setting an alarm to choosing your outfit, there’s many planning pieces that can make you feel more at ease once completed. Try:
Have your coffee ready to go in the maker
Pack your lunch the night before
Write a to-do list in order of importance (example- emails, check in with X colleague, etc)
Start your bedtime routine 20 minutes earlier on Sunday night
Getting ahead of the game to set Monday morning up for success can leave you feeling more calm about jumping back into the chaos of work.
#2: Talk to Others in Your Boat
A colleague, a friend, a sibling… With the majority of Americans prone to Sunday Scaries, it’s highly probable you have others in your same mindset. It’s important to note that only talking about the negatives of your job is not helpful and can leave you more anxious. What should you discuss?
Check in with your Sunday Scary Partner. Acknowledge that it’s the dreaded day, you’re not alone in this feeling, and plan a couple activities during the week that your partner will hold you accountable to. What could they be?
A bath one night
A dinner with someone special ordered from your favorite take-out restaurant
Allotting 30 minutes two nights a week to read your new favorite book
Going to a workout class together
Having a partner in the Sunday Scaries helps you recognize you’re not alone + helps you plan a few things to look forward to during the week.
#3 Avoid Alcohol Sunday: Swap For Tea and A Light Workout
When the dread hits, it can be tempting to reach for a glass of wine. Try to hold off. Go for chamomile tea instead, which has rich antioxidants that naturally calm you. Adding a stretch-based workout in, like a yoga flow, will also calm you down. Alcohol, while seemingly effective in the moment, will dehydrate you and lower your quality of sleep, making Monday feel That. Much. Tougher.
#4 Spend 5 Minutes Journaling On Sunday
It’s helpful to keep track of why you feel anxious. So, write down what you’re feeling and what you think the cause is. You can revisit old entries and look for any patterns. When you notice a pattern, you have more power to address it.
For example, if you notice you feel worried on weeks you have a presentation, you can look into taking a public speaking course on the side to boost your confidence.
#5 Think critically about your career- do you need a change?
Personally, I struggled with the Sunday Scaries every Sunday for YEARS. Ultimately, I needed this most drastic reframe
Are the scaries persistent, no matter what? Is it impacting how you feel about work? If yes, you might need to think critically about your current role. Make a Venn diagram like the one below. Where the two intersect, you may notice that one reason is both a pro and a con of the job. If you have way more “Reasons to Leave,” this could be a big indicator that it might be time to change it up…
No matter where you on on your Sunday Scaries journey, Remember:
You are not alone
You have the power to make adjustments
Your job does not define you
What tip can you try these upcoming weeks? Comment below!