We’ve all been there. The weekend starts and you finally have time to rest and relax or get some things crossed off your to-do list. You’re feeling good, full of positivity and ready to make the most of your time off. And then Sunday rolls around. Suddenly your anxiety spikes, you start to worry about the week ahead and a strong sense of dread starts to set in. If this sounds familiar, you might just have a touch of the Sunday Scaries. And it’s a lot more common than you might think.
The Sunday Scaries are a form of anticipatory anxiety and are usually the result of a poor work-life balance and could signify burnout. If you find that worrying about Monday and the week ahead is impacting your ability to enjoy your weekend, it’s time to do something about it. With more of us working from home, it’s getting harder to leave work-related stress where it belongs, but there are a few things you can do to lessen the impact of the Sunday Scaries or eliminate them completely.
Set aside some time for self-care
Prioritise rest and relaxation on a Sunday or spend time doing the things you enjoy. Focus on being present. This time is for you to recharge. If you aren’t using this time effectively, you won’t be at your best and most productive when you return to work.
Put some clear boundaries in place
Do you find that you’re checking emails and messages ahead of the start of the working week? Put some boundaries in place to separate your work and home life. Delete any work-related apps on your phone, shut the door to your office if you have one or put anything related to work out of sight so that you’re not tempted or triggered by its presence.
Practise meditation
Practising meditation is a great way to help retrain your thoughts and feelings towards work, and over time, will help to build mental resilience and reduce stress. The practice of having negative thoughts, acknowledging them and letting them go with kindness and compassion allows you to become more aware of these negative thoughts as and when they arise so that you can stop them before they start spiralling into full-blown anxiety.
Reflect on your current work situation
Perhaps your Sunday Scaries are manifesting because there’s something seriously wrong about your current work situation. Maybe you don’t like your boss, or the company culture doesn’t align with you. Maybe you’re doing too much for too little. The truth is, we don’t have to sell our souls for our jobs. If you’re unhappy at work, for whatever reason, it’s time for a change. Perhaps this starts with an honest talk with your manager or HR team to see if anything can be done to make things better, or this is a no-go, it might be time to start looking for another job.
Sometimes just acknowledging that something needs to change and taking those first steps to making it happen can be enough to alleviate those Sunday Scary feelings.
Navigating the complexities of stress and anxiety in today’s fast-paced world can feel impossible at times. Although stress and anxiety are natural responses, when they become overwhelming, they can impact your well-being. My mission is to empower you with strategies and support to manage and conquer stress and anxiety. If you’ve been experiencing the Sunday Scaries for a while, let’s talk.
Book your complimentary 15 minute call today to find out if there is a connection between us; so that we can start your transformational journey…