No matter how relaxing or fun filled the weekend has been, the ‘Sunday Scaries’ often creep up on us and fill the final hours of the weekend with a sense of dread and anxiety. Our recent poll found that 46% of respondents suffer with the ‘Sunday Scaries’. We have a host of top tips on how to combat that Sunday night anxiety, but first, what are the ‘Sunday Scaries’?
What are the ‘Sunday Scaries’?
The ‘Sunday Scaries’ can present in various ways, but can be defined as a sense of dread or anxiety that shows up, usually, the day/night before you return to work each week. This anxiety is usually linked to premature worry and stress focused around the tasks and deadlines to be completed in the pending working week.
A recent study by LinkedIn found that 66% of Americans suffer from this type of anxiety on a Sunday night, whilst 47% say the recent pandemic has either caused or worsened their ‘Sunday Scaries’.
What are the symptoms of the ‘Sunday Scaries’?
For many people the ‘Sunday Scaries’ may present as a physical or mental reaction such as the following:
- Feelings of anxiety and dread
- Irritability, anger or resentment
- Restlessness and fatigue
- Insomnia
- Depression
- Procrastination/ loss of motivation
- Sadness and loneliness
- Headaches
- Upset stomach
- Changes in appetite
- Racing heartbeat
- Sweating
- Feeling panicked
What causes the ‘Sunday Scaries’?
The ‘Sunday Scaries’ can be caused by:
- Feeling unprepared for the tasks you need to complete in the week
- Worrying about unfinished tasks from the previous week
- Lingering thoughts and feelings from a poor work environment
- Imposter syndrome
- Poor work-life balance
- Not being able to disconnect from work one the working day is over
- Lack of rest
How to tackle the ‘Sunday Scaries’
1. Determine the cause
In order to feel educated and in control of Sunday anxiety, finding the root cause should be the first step. Gaining a better understanding of the causes can help put the correct solutions in place to reduce stress.
An effective way of doing this would be to create a list of troubling thoughts and worrying events that are on your mind in order to see where the anxiety is coming from.
2. Implement mindfulness and anxiety-reducing habits
Mindfulness and anxiety-reducing habits are coping strategies that can usually be done anywhere, anytime. There are various techniques available to manage anxiety and balance stress levels. These may include:
- Meditation
- Mindfulness and gratitude exercises
- Journaling thoughts and feelings
- Using visualization techniques
- Reciting positive affirmations
- Practicing yoga
- Reduce caffeine intake
3. Ensure your weekend includes both fun and rest
Where possible, try and reserve a portion of your weekend for both fun and rest. Whilst it is tempting to fill your weekend with household chores and errands, create time, such as Saturday evening through to Sunday, for things you enjoy and guilt-free rest. Incorporating relaxation into your routine allows for a moment of ‘me time’ before the busy schedule of weekdays sets in, giving you something to look forward to as well as a good environment to foster positive thoughts and feelings about the week to come.
4. Give yourself something to look forward to on Monday
Planning something fun for Monday can make starting a new week seem a little less intimidating. This could be something as simple as grabbing a coffee on your way into work, cooking your favourite meal in the evening or meeting up a friend to break up the anxiety of starting afresh. Make Monday a day you look forward to in order to start the week on a positive note.
5. Use ‘do not disturb’ notifications when the working day is over
In a world where technology is at the forefront of keeping us connected to family, friends and colleagues, it can also mean that work emails and notifications can reach us after the working day has ended.
Using ‘do not disturb’ functions and silencing notifications outside of work hours could be beneficial way in reducing the ‘Sunday Scaries’ and reinforcing a positive work-life balance. Whilst keeping on top of your workload is important to reduce anxiety, taking time away from the world of work is equality as important to ensure a positive mental state and to balance expectations within the workplace.
6. Know when to ask for help
Whilst the ‘Sunday Scaries’ can be a weekly occurrence, it is important to recognise when these anxieties are becoming more serious. If this anxiety is starting to affect both work and personal life, the above techniques are not helping, or you’re feeling as though you cannot see a way out of your negative mental state, then it may be time to ask for help. Talking to your management and HR about workplace benefits and support as well as disclosing your feelings to family and friends could help end the cycle and help prioritise positive mental health.
If your anxiety is overwhelming, and you feel it may be time to look for a new role, take a look at our current vacancies or contact one of our Consultants to help you find your next role.
