Strategies to Conquer the Sunday Blues
**"Feeling like a weekend downer? You're not alone! Let's uncover the root of that Sunday anxiety, learn to spot its symptoms, and find expert-backed solutions to turn your Sunday Funday into reality. Say goodbye to Monday blues and embrace the week with renewed energy."
The Sunday blues, or the Sunday scaries, is a term for the unease or anxiety that strikes on Sundays in anticipation of the approaching workweek. This phenomena is no laughing matter; it's more than just hating the end of a great weekend.
It's comforting to know that we're not alone in our distaste for Sunday evenings, as the "ugh, it's Monday tomorrow" feeling has become a popular topic of jokes and articles. However, it can be a lot more than a mere dislike of the start of a new week.
With the humor surrounding Sunday scaries, there's a hint of validation. Rest assured, you're not the only one who dreads the impending workweek.
We chatted with mental health experts to shed some light on this common struggle and offer tips to help you face those anxious feelings as Monday launches.
What are Sunday scaries exactly?
According to Kelly McKenna, LCSW, a licensed therapist specializing in treating millennial women with anxiety, the Sunday scaries are another name for anticipatory anxiety. Anticipatory anxiety is the anxiety you experience in relation to something that hasn't happened yet–for example, going to a party, seeing family, or traveling.
Anticipatory anxiety isn't its own fancy mental health diagnosis, but rather, it’s a symptom of something else. Specifically, it's a symptom of Generalized Anxiety Disorder (GAD), which is an anxiety disorder characterized by excessive worrying about a variety of things – events or situations at school or work that may happen during the 9 to 5.
So if Monday creeps up and you're filled with dread, worry, or anxiety, wondering what the week ahead holds, it's likely Sunday scaries. And if it's Tuesday or Wednesday that gives you the Sunday scaries instead, you get the picture!
What are the symptoms of the Sunday scaries?
Symptoms of Sunday scaries can range from:
- a sense of dread or impending doom,
- trouble sleeping,
- physical symptoms like sweating, a racing heart, headaches, or an upset stomach,
- shaking or trembling,
- feelings of depression,
- trouble relaxing or unwinding,
- and, in some cases, even panic attacks.
Symptoms may manifest throughout the day on Sunday or not until the night before, making it difficult to escape their hold.
What causes Sunday scaries?
McKenna explains that the sense of uncertainty about the upcoming week is a significant factor in causing Sunday scaries. This may include dreading waking up early, meetings with the boss, tasks on your to-do list, or just the end of the weekend in general.
Unfortunately, the pandemic has only worsened the Sunday scaries for many. According to Meagan Gallagher, a clinical psychologist in Ottawa, Ontario, the pandemic has led to increased rates of anxiety, depression, and feelings of burnout. These increased feelings of stress and lack of resilience can make Sunday scaries even more intense.
Another factor contributing to the Sunday scaries is isolation, especially for those working from home. The absence of social connections with coworkers can make the workweek feel more daunting. On the other hand, those unable to work from home may experience stress about contracting COVID in the workplace.
How to combat the Sunday scaries
Ready to beat those Sunday blues? Here are some tips mental health experts recommend:
1. Take mini-vacations on the weekends
Choose activities that you find relaxing to make your weekends feel like a break. This can help you return to the workweek refreshed and ready to tackle whatever comes your way.
2. Create a relaxing Sunday night routine
Make Sunday evenings your personal chill zone. Taking a long bubble bath, sipping sleepy tea, or slapping on a face mask are simple, yet effective ways to help your mind and body relax.
3. Practice mindfulness
When you find yourself overwhelmed by anxiety, use present moment awareness to ground yourself. Practice breathing exercises, meditation, or try out calming apps to combat the fear and negative thinking that can come with Sunday scaries.
4. Get curious about your anxiety
Ask yourself questions like, “Is there merit to my anxiety?” or "Are there any conflicts at work or challenging personalities that are fuelling my dread of Monday?" Reflecting on the causes of your anxiety can provide valuable information and help you identify areas to address.
5. Reflect on the weekend highlights
Instead of dwelling on the impending workweek, focus on the enjoyable experiences of the weekend. Taking stock of the positive moments can help you greet Monday with a more open mind.
6. Organize for next week on Friday instead
If you must organize or prep for the week ahead, do it on Friday instead of Sunday. This can help you feel more at ease on Sunday, knowing the pressure of prep work is off your shoulders.
7. Take a tech break
Give your brain and eyes a rest by taking a break from your devices on Sunday evenings. Blurred boundaries between work life and home life can contribute to feelings of burnout and anxiety.
8. Schedule "ease in" blocks for Monday morning
Give yourself extra time on Monday morning to transition smoothly into the workday. This can help ease the pressure and prevent feelings of being behind before you’ve even begun.
9. Do a brain dump before bed
Write down any worries or tasks for the next day to put your mind at ease. This can help you sleep better and ease the anxiety that comes from the fear of forgetting something important.
10. Take care of chores during the weekend
Doing chores on Sunday can help you relax and enjoy your Sunday evenings, free from the burden of pending tasks.
11. Plan something enjoyable for Monday
Saving something enjoyable for Monday can give you something to look forward to as the workweek begins. This can help you greet the workweek with a positive attitude.
12. Journal as a stress release
Write about your fears and apprehensions about the upcoming workweek to release some of the associated anxiety. By acknowledging your emotions, you may find it easier to cope with them.
13. Be kind to yourself
Focus on your achievements from the previous week and give yourself credit for your efforts. Remembering your accomplishments can help boost your self-esteem and make it easier to tackle the workweek ahead.
When do the Sunday scaries mean I hate my job?
Experiencing Sunday scaries does not necessarily mean you hate your job. While the Sunday scaries can be associated with workplace anxiety, it's possible to love your job and still dread the week ahead. However, if Sunday scaries are affecting your daily life, or if you find that you're unhappy at work despite enjoying the weekend, it's essential to look for solutions to find a better work-life balance or consider making a change.
Consider setting boundaries, taking vacations, or speaking with a therapist to address underlying issues that may be contributing to your feelings of dissatisfaction.
Are Sunday scaries depression or anxiety?
Sunday scaries are generally considered a symptom of anxiety, as they involve feelings of dread, worry, and physical symptoms. However, it's crucial to consult a mental health professional if you consistently experience symptoms beyond Sunday evenings or if your anxiety affects your daily life.
When to get help for Sunday scaries
If your anxiety or dread extends beyond Sunday evenings, or if it begins to negatively impact your mental and physical health, it's essential to seek help from a mental health professional.
Signs that you should seek help for Sunday scaries include increased irritability, difficulty concentrating, feelings of depression, trouble sleeping, and a negative impact on your ability to maintain a healthy lifestyle.
Don't hesitate to speak with a therapist or mental health professional to discuss your concerns and explore possible solutions.
- The Sunday scaries, a term for the anxiety that strikes on Sundays, is often a symptom of Generalized Anxiety Disorder (GAD), as explained by licensed therapist Kelly McKenna.
- With symptoms such as a sense of dread, trouble sleeping, physical symptoms like sweating, headaches, or an upset stomach, and even panic attacks, it's crucial to recognize and address the Sunday scaries.
- Congratulations on recognizing your Sunday scaries! Take the first step towards conquering them with strategies like mindfulness, a relaxing Sunday night routine, and setting boundaries in your work and personal life.
