Sunday Scaries - the adult version of a monster under your bed
Most of us have been there. It’s late Sunday afternoon, and you have returned from a long brunch with friends, maybe with a mimosa or two on the side. And suddenly you are hit with dread. Absolute dread. In less than 15 hours you need to be sitting at your desk at work. Thoughts of projects deadlines, meetings to attend and difficult co-workers to liaise with all ruminate in your mind, causing fear and anxiety. Welcome back weekly Sunday scaries!
What are the Sunday scaries?
Sunday scaries, describes the dread, fear and panic at the thought of resuming work (or school/uni) the following day or failing a particular task or project. It can begin with a knot in your tummy, anxiety through rapid heartbeat, and also low energy and self-esteem throughout the day that could be linked to depression.
What causes Sunday Scaries?
This will differ depending on the person. Some people may tend to err on the side of worry. For most others though Sunday scaries can be induced by working in a job or environment that we are not happy in, or that we don’t feel supported in and or that we feel that we have excessive and unrealistic demands expected of us. Alcohol does not help with the Sunday scaries, and neither does a lack of sleep.
How can you overcome Sunday Scaries?
Quite often when we have the Sunday scaries we can waste the entire Sunday in this state of fear and panic, which deters us from fully enjoying this day of rest, and being present and mindful in our surroundings. This takes away from our family and personal time.
Here are some ways to overcome the Sunday scaries:
● Get organised on Friday. Write your to-do list before you leave work, organise your time, your diary and prioritise tasks. Send as many emails as you need for requests for information prior to closing your week, so you are armed and ready to tackle your working week.
● Breathe and stay present, especially on Sunday. When you are feeling overwhelmed with anxiety, take three deep breaths and exhale any negative thoughts and emotions. Try grounding exercises which helps with anxiety. Grounding exercises involve all your senses. Smell the fresh air, watch the puppies playing, touch the tree trunk, listen to the birds, and enjoy a taste of calming tea. Be present and really enjoy doing these things.
● Be kind to yourself. Ok, so you didn’t hit the gym this weekend, had late night pizza and forget to call your bestie back. It’s ok! You don’t always have to be busy to be productive and you deserve some time out and enjoyment over the weekend. Sometimes being in a quiet and still place can help with our emotional and mental well-being.
● Welcome Monday. Try and find something to be excited about on Monday. Write down three things to look forward to during the week, cook your favourite dinner for the week, book in social engagements mid-week to break down the working week. Try and also reframe negative thoughts with those that are more positive or uplifting, a counsellor can help you with this.
Some food for thought
Are the Sunday scaries ongoing? Or is it a once off and infrequent and usually around stressful times?
Be mindful if your Sunday scaries are each and every Sunday, or a majority of Sundays. This signals an area of concern, and it may be time to make some changes in your life, job and career. You may wish to ask yourself if you are truly in the right job and working environment and if you are working in a culture that is aligned with your values.
Sunday scaries be gone!
I do hope these tips help you beat the Sunday scaries. For further support and strategies, or for any other workplace issues that may be contributing to the Sunday scaries, please contact me at https://stepaheadcounselling.com.au/fees-appointments.