Unfortunately, the weekend can’t last forever. Once Monday rolls around, the work week starts up again. So, come Sunday, you may start to feel stress and dread regarding the week ahead. This feeling, often called the “Sunday scaries,” can make it hard to enjoy your last few hours of freedom before the work grind begins again.
Some surveys show more than half of workers experience anxiety on Sunday as the upcoming work week looms over them. So, if you experience stress on Sundays, you’re not alone. However, you don’t have to spend your last day of the weekend dreading your Monday.
What are the Sunday scaries?
The Sunday scaries, or “Sunday Blues,” can manifest in many forms, ranging from feelings of anxiety about an overwhelming workload to simply the knowledge that the carefree weekend is ending.
However, the Sunday scaries can sometimes be a sign of untreated mental health issues. If you notice that these feelings of anxiety and dread aren’t limited to your Sunday evenings, talk to your primary care provider or make an appointment with a mental health professional.
How to manage the Sunday scaries
Understanding what triggers this anxiety and how to manage it can help reduce its impact and make your transition into the work week a lot smoother. Manage the Sunday scaries by shifting your mindset for a more positive, productive week ahead.
more positive, productive week ahead.
Acknowledge your feelings of anxiety
The first step in managing the Sunday scaries is to simply acknowledge them. It may sound easy, but it’s an important step. Experiencing feelings of anxiety about the upcoming week is normal, but they can’t overtake your mindset entirely.
Take a moment to reflect on what exactly is making you anxious. Are you dreading a meeting or project? Do you feel like you didn’t accomplish everything you wanted over the weekend? Identifying the root of your feelings can help you address them directly.
Recognize when there’s a problem
A little nervousness before work isn’t always problematic. Stress is a natural response and can help prepare you to tackle a challenge.
However, when it begins to affect your relationships, physical health or overall sense of well-being, it’s time to address it. For example, perhaps you feel the need to drink alcohol to calm your nerves. Or maybe the fear of Monday keeps you from actually enjoying time with loved ones during the weekend. If so, these are definitely problems you’ll need to address.
Make plans
One of the most effective ways to manage the Sunday scaries is through planning. A clear understanding of what’s coming up in your week will make the transition from the weekend much easier.
- Organize your schedule: On Sunday, take some time to organize your calendar for the week. Write important meetings, deadlines and anything you want to tackle first.
- Set realistic goals: Avoid overloading yourself. If you have a lot of tasks to tackle, break them into smaller, more manageable pieces.
- Prioritize tasks: Knowing what’s urgent versus what can wait will allow you to focus your energy on the most critical tasks. This also helps to avoid frustration from feeling like you have too much to do all at once.
Establish weekend boundaries
While planning can set you up for success during the week, know when to keep things separate on the weekends. If your work is supposed to end on Friday evening, try to avoid bringing it home with you. This might involve learning to say “no” to extra work requests from coworkers or bosses. By doing so, you’re more likely to fully enjoy your weekend and use those days to clear your mind.
If you absolutely must complete a work task over the weekend, carve out a time and space for it. Work in your home office, rather than in your bedroom, kitchen or living room.
You should also focus on establishing workplace boundaries. Once you’re in the office, try to leave personal stressors at home.
Prepare your work environment
For many, the Sunday scaries are exacerbated by their work environment. Whether it’s the office or home, how you prepare your workspace can affect your mood and productivity for the week.
Be comfortable: Your workspace doesn’t have to feel sterile and uninspiring. Make it somewhere you enjoy being. If you work from home, consider lighting a candle, adding a plant or hanging personal photos.
Tidy up: Before ending your workday on Friday, take a few minutes to organize your workspace. When you return, a clean and organized environment can help reduce stress and create a positive mindset.
Establish a Sunday night routine
If you’re struggling with the Sunday blues, having a structured routine on Sunday evening can help ease the transition into the working week. Establish a calming ritual on Sunday night to help you wind down and alleviate the anxiety that builds up throughout the day.
- Practice self-care: Engage in relaxing activities like reading a book, taking a warm bath or practicing mindfulness exercises.
- Disconnect from work: Keep the weekend and workweek separate. Try to avoid checking work emails or diving into any work-related tasks on Sunday evening.
- Get to bed early: Ensure you get a good night’s sleep before starting the week. Poor sleep can increase feelings of anxiety, leaving you tired and sluggish when you start your work day. When you prioritize sleep, you’ll be better prepared to face the upcoming week.
Maintain your sleep schedule throughout the weekend
Not only should you try to go to bed early on Sunday evening, but it’s also best to try and keep a consistent sleep schedule. Sleep deprivation can worsen anxiety, depression and other mood disorders. With that in mind, try to stick to your usual weekday sleep schedule during the weekend. Straying too far from that schedule can throw your sleep cycle into disarray.
If you have problems sleeping, a few strategies that may help include:
- Avoiding electronics (yes, including your smartphone) an hour before it’s time to sleep
- Avoiding naps throughout the day
- Ensuring your bedroom is dark and cool
- Limiting caffeine consumption
- Listening to soft music or background noise
- Writing down your anxious thoughts before bed
Reframe your mindset
A significant part of managing the Sunday scaries is shifting your mindset, which can be easier said than done. Instead of seeing the upcoming work week as something to dread, try reframing your thinking to focus on the positive aspects of your job.
- Focus on the opportunities: Every new week brings a chance to accomplish something new. Instead of worrying about potential problems or challenges, try to focus on the new week’s opportunities.
- Embrace a growth mindset: Rather than seeing challenges at work as setbacks, view them as opportunities to learn and grow. This can help reduce the fear of facing a tough work week.
Stay active and energized
A sedentary lifestyle can worsen feelings of anxiety and stress. Incorporating physical activity into your Sunday routine can help reduce feelings of dread for the upcoming workweek.
Stretch and move: If you’re not into intense workouts, simply stretching or doing light movement can help release tension and help you feel more grounded for the week ahead.
Exercise: Whether it’s a walk, a workout at the gym or a yoga session, exercise is one of the best ways to reduce anxiety. Physical activity boosts endorphins, which improve mood and lower stress levels.
Foster workplace friendships
One smart way to reduce Monday anxiety is to make your workplace feel a little less daunting. You can do this by getting to know your coworkers a little better. Invite them to non-work-related activities and try to establish more personal connections. This can help you all feel a little more comfortable during work hours and introduce some levity to an otherwise stressful environment.
How we can help
While you may never fully shake the Sunday scaries, you can learn to manage them effectively. By following a few steps, you can transform your Sunday blues into a more peaceful, productive and fulfilling end to your weekend.
However, if you notice those same feelings at other times during the week or if they begin to interfere with your daily life, talk to your primary care provider. They may refer you to a mental health professional, or you can make an appointment with one directly.
Learn about the behavioral and mental health services we offer at Bon Secours.
