4 Ways to Beat the “Sunday Scaries”

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Do you get to Sunday evening and all of a sudden start to feel dread creeping in? Do you find it’s hard to enjoy your time off because you’re thinking about having to go to work the next day? Do you feel anxiety or stress thinking about what the new work week will bring? If so, you’re probably suffering from what’s known as the “Sunday Scaries.” Whether you experience these feelings on Sunday or whatever day of the week brings you to a new work week, it’s an all too common occurrence. Thankfully, there are ways to beat the “Sunday Scaries,” here are four ways how.

Make Your “Sunday” Meaningful

No matter what day of the week “Sunday” means for you, make it special by doing something you enjoy. Whether it’s with friends or family, going to your favorite local hangout, binging a streaming service – though avoid doing this all day, doing a hobby that makes you happy, or getting out in nature, it’s essential to make your day off before the work week begins meaningful. Making “self-care” a priority before your work week begins is a great way to avoid sliding into the anxious feelings of the “Sunday Scaries.” Doing things that you enjoy can help you not think about the work week ahead, so you won’t start stressing about it prematurely.

Turn Off Notifications

You might be tempted – or even feel pressured to answer emails during the weekend. It’s also easy to respond when you see that notification pop-up on your phone quickly. Do your best to avoid this to build the boundaries between your work and personal life. It will help if you turn off your notifications on the weekend (whatever day(s) that means for you). When you’re not constantly seeing the emails or requests coming in, you’re less likely to feel stressed or anxious about the work week ahead.

Plan Your “Monday”

One of the best ways to limit the impact the “Sunday Scaries” has on you is to plan your “Monday.” Whether Monday for you literally means Monday or whatever day a new work week starts for you, it’s essential to make a plan for what you want to tackle that day. It can be easy to start spiraling thinking about all the work that needs to be done – especially if you don’t have a plan in place for how you’re going to accomplish your tasks beforehand. So before your work week begins, take a few moments to make a list of the things you will need to get done the next day to set your work week up for success!

Keep Track of Your “Sunday” Feelings

You can’t improve what you’re not keeping track of; this includes your feelings and emotions. If you’ve noticed that you’re feeling stressed, anxious, or worried the day before your work week starts, keep track of this. This will allow you to start seeing patterns in your emotions or anything that particularly gets you stressed so you can start to mitigate the negative emotions. For example, maybe you consistently start stressing out about a report you need to run for your boss; think of how you can plan that into your day when you get to work, so you don’t have to stress about it now.

Don’t let the “Sunday Scaries” get the best of you. Instead, focus on making your “Sunday” meaningful by doing something you enjoy, unplug by turning off your notifications, make a plan for your “Monday,” and keep track of your feelings. Doing these things will help keep the stress and anxiety of a new work week in check.

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