WCT #46: Jobseeker: Conquer Your Sunday Scaries

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The Sunday Scaries, also known as Sunday night syndrome or Sunday evening syndrome, refers to the feelings of stress, anxiety, and dread that often creep up as the weekend comes to a close and the workweek looms ahead. Saturday is great. There's all the time in the world until Monday. But as you tuck yourself into bed Sunday night, your mind starts racing about what tomorrow will bring.

If you're a job seeker, you're likely to get the Sunday Scaries from time to time.

We all do, even if we're currently employed or otherwise engaged in a daily responsibility.

The good news is that you CAN get over them if you follow five key principles.

Jobseekers, in particular, may experience intensified Sunday Scaries due to the uncertainties and pressures associated with finding employment. They can include fear of rejection, financial concerns, and family pressures.

Common signs of the Sunday Scaries include restlessness, difficulty sleeping, irritability, low mood, racing thoughts, and a sense of impending doom.

A 2015 global poll of employees by Monster showed that 76% of respondents in the U.S. report having "really bad" Sunday night blues. This differs greatly from the rest of the world, where only 45% report experiencing "really bad" Sunday night blues.

A 2018 LinkedIn survey noted that 80% of respondents worry about the week ahead on Sundays.

Gen Z and Millenials were particularly affected.

The negative emotions you may be feeling on Sunday night are valid. You ARE feeling them. However, there are several ways of addressing these feelings to make you happier and more productive.

Establish a Routine

• Create a structured schedule for your weekends that includes time for relaxation, self-care, and job searching. You need to block off times specifically for recreation and personal time, just as you do for job search activities.
• Plan enjoyable activities on Sundays to counterbalance search-related stress.
• Stick to a consistent sleep schedule to promote restful nights and reduce anxiety.

Practice Mindfulness and Self-Care

• Engage in mindfulness exercises, such as deep breathing, meditation, or yoga, to promote relaxation and reduce stress.
• Prioritize self-care activities that help you recharge, such as taking a walk, reading a book, listening to calming music, or practicing a hobby.
• Watch your intake of alcohol or drugs. A downward spiral may occur if you partake too heavily.
• Practice positive affirmations and focus on self-compassion to counter negative thoughts and self-doubt.

Break Down Job Search Tasks

• Rather than overwhelming yourself with the entire job search process, break it down into manageable tasks. Remember, a journey of a thousand miles begins with a single step!
• Set specific goals for each day or week, such as updating your resume, networking, researching companies, or submitting applications. As long as you are making a substantial, continuous effort, you WILL be rewarded.
• Celebrate small victories along the way, reinforcing a sense of progress and accomplishment.

Seek Support and Networking

• Connect with fellow jobseekers to share experiences, exchange advice, and find encouragement.
• Leverage professional networking platforms like LinkedIn to expand your network, gain insights, and explore potential opportunities.
• Consider seeking guidance from career coaches (hmmm!) or mentors who can provide valuable insights and support during your job search journey.

Focus on Self-Development

• Utilize the job-seeking period as an opportunity for personal and professional growth.
• Engage in online courses, workshops, or certifications to enhance your skills and marketability. Engaging in productive activities can instill a sense of purpose and reduce the anxiety associated with job hunting.

TL;DR

The Sunday Scaries can pose a significant challenge for jobseekers, intensifying the stress and anxiety surrounding the job search process.

? Establish a Routine.

? Practice Mindfulness and Self-Care

? Break Down Job Search Tasks

? Seek Support and Networking

? Focus on Self-Development

Start implementing these principles, and your weekends will be much more enjoyable!

Have questions or comments? DM me or email me at [email protected]. I reply to every email.

Do you or someone you know need help determining what kinds of roles and companies would be great work situations? Conducting an effective job search without endlessly applying online? I coach and advise people 1:1 and in hybrid 1:1/small group settings. Learn more through the link in my bio.

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