Understanding and Overcoming the Sunday Scaries: A Guide to Managing Anxiety
It's been a while since I've been an employee, but I know the Sunday Scaries all too well. Actually, I think what I had could be considered a case of the "every week day" scaries. I remember driving to work in the mornings feeling like I was going to throw up. I knew this was not the life I wanted, but I also felt stuck. I didn't know what else to do. Quitting my job wasn't an option at the time. Thankfully, that was years ago, and I'm so glad there's a name for this phenomenon now. I always felt like there was something terribly wrong with me.
Before I get into the Sunday Scaries--what they are and what you can do about them--it's important for me to mention I'm not a medical professional, just someone who's been there. I've spent years researching the causes of stress and how to reverse its effects because of my experiences with a chronic illness that affects my daily life, yet seems to have no identifiable cause. I studied psychology as an undergrad and then spent years in the accounting industry before becoming a self-employed writer and illustrator. I'm also a certified yoga instructor and have my level one Reiki certification (all in the name of improving my physical and mental health).
But, enough about me! Let's get to the Sunday Scaries, so you can feel better about the week ahead. In my experience, when I understand something better, I'm more equipped to deal with it, and that's my hope for you too!
What are the Sunday Scaries?
The term "Sunday Scaries" refers to the feelings of anxiety, dread, and unease that many people experience as the weekend comes to a close and the workweek looms ahead. It's a common phenomenon that can impact individuals of all ages and professions, leading to a significant impact on mental health and overall wellbeing.
Definition of Sunday Scaries
Sunday Scaries can be described as a sense of impending doom or worry that sets in on Sunday evening, often accompanied by feelings of restlessness, irritability, and a general sense of unease. This can make it challenging for individuals to relax and enjoy their weekend, because they are preoccupied with thoughts of the upcoming week.
Common Symptoms of Sunday Scaries
The symptoms of Sunday Scaries can vary from person to person, but common indicators include:
Impact on Mental Health and Wellbeing
The persistent experience of Sunday Scaries can take a toll on mental health and overall wellbeing. It can lead to increased stress, burnout, and a sense of being overwhelmed, ultimately affecting your ability to perform effectively in both personal and professional spheres.
In my experience, the impending doom I felt on my drive to work only got worse. I wish I would have known how to manage my anxiety at the time. As a result, I ended up feeling more and more "checked out" at my job. This led to my making mistakes I wouldn't normally make.
Understanding the Root Causes of Sunday Scaries
To effectively manage Sunday Scaries, it is essential to understand the underlying factors that contribute to this phenomenon. Some common root causes include:
Work-Related Stress and Anxiety
The pressure and demands of the modern workplace can contribute significantly to Sunday Scaries. The fear of facing a new week of work, deadlines, and challenging tasks can lead to heightened anxiety and unease.
Having an unreasonable amount of work to compete in a short deadline was a major factor in my work-related stress. I felt ill-equipped to carry out the tasks requested of me and what made things worse was I felt like there wasn't anybody to talk to about this. Most of the places I worked at didn't have a human resources department and complaining to my boss about my workload was viewed as my being an incompetent employee, so I carried on doing the best I could.
Unfinished Tasks and Responsibilities
Individuals who have left tasks unfinished or have pending responsibilities from the previous week may experience heightened anxiety as Sunday comes to a close. This sense of unfinished business can contribute to feelings of unease and dread. I experienced this as well and sometimes I would put in extra hours on a Friday just so I didn't have to think about the unfinished work over the weekend.
Fear of the Upcoming Week
Anticipating challenging meetings, difficult conversations, or demanding workloads in the upcoming week can lead to a sense of apprehension and anxiety, contributing to the Sunday Scaries.
Lack of Work-life Balance
If you struggle to maintain a healthy work-life balance, you may find it challenging to disconnect from work-related thoughts and worries, leading to heightened anxiety and stress as the weekend draws to a close. (This is a boundary issue, which I'll talk about more in this post and future Sunday Scaries posts.)
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Practical Tips for Managing the Sunday Scaries
While overcoming Sunday Scaries may seem daunting, there are several practical strategies you can employ to manage and ease these feelings of anxiety and dread. Some effective tips include:
Establishing a Relaxing Sunday Routine
Creating a calming and enjoyable Sunday routine can help you unwind and mentally prepare for the week ahead. Engaging in activities such as reading, spending time in nature, or practicing relaxation techniques can promote a sense of calm and ease. Try to relax as much as possible during the weekend.
Planning and Prioritizing Tasks
Taking time on Sunday to plan and organize the upcoming week's tasks and responsibilities can help you feel more in control and prepared, reducing feelings of anxiety and unease.
Mindfulness and Stress-reducing Techniques
Incorporating mindfulness practices, such as meditation, deep breathing exercises, or yoga, can help individuals manage stress and anxiety, promoting a sense of peace and relaxation. If you're new to these practices, check out Freeing the Butterfly which I wrote with my friend, and amazing human, Josie Myers. We provide a basic introduction to several strategies you can use to feel better.
Seeking Support and Professional Help
For individuals struggling with persistent and overwhelming feelings of Sunday Scaries, seeking support from friends, family, or mental health professionals can provide valuable guidance and assistance in managing anxiety and stress.
I started seeing a therapist. She was understanding and helped me put things into perspective. It was nice to share my problems with a neutral person rather than keeping them inside where they just festered and caused me more stress.
Reclaiming Your Weekends
By implementing the following strategies, you can effectively reclaim your weekends and minimize the impact of Sunday Scaries on their mental health and overall wellbeing.
Setting Boundaries and Disconnecting from Work
Establishing clear boundaries between work and personal time is essential for maintaining a healthy work-life balance. By disconnecting from work-related communication and tasks during the weekend, you can create a sense of separation and relaxation.
Some industries are notorious for blurring the boundaries between work and personal time, expecting their employees to work overtime and on the weekends. Just know that you are perfectly within your rights to set boundaries. If you don't want to work overtime, then don't. I know it's not always that easy, and it may take some time to get used to saying no, but your health is worth it.
Cultivating a Positive Mindset
Fostering a positive and optimistic outlook can help individuals approach the upcoming week with a sense of enthusiasm and confidence, reducing feelings of dread and anxiety.
Finding Joy and Fulfillment Outside of Work
Engaging in hobbies, spending time with loved ones, or pursuing activities that bring joy and fulfillment can help you shift your focus away from work-related worries, promoting a sense of happiness and contentment.
Creating a Supportive and Nurturing Environment
Surrounding yourself with a supportive and nurturing environment, whether through social connections, a positive work culture, or a comforting home environment, can significantly impact your ability to manage stress and anxiety effectively.
The Sunday Scaries can have a profound impact on mental health and overall wellbeing, but with a comprehensive understanding of its root causes and practical strategies for managing it, you can reclaim your weekends with confidence and ease. By prioritizing self-care, establishing boundaries, and seeking support when needed, you can effectively overcome the Sunday Scaries and approach the new week with a sense of calm and resilience.
Join me next Sunday when I dive deeper into strategies for combatting the Sunday Scaries to help you feel better! If there's a particular strategy you'd like to learn more about, please let me know.