What Are the Sunday Scaries? (+ How to Combat Them!)
The concept of a “Lazy Sunday” conjures images of reading your favorite book with a mug of tea, taking a nice stroll around the neighborhood, or watching your favorite movie with a good snack. Unfortunately, for 80% of professionals, these idyllic feelings aren’t a Sunday reality.
Instead, the majority of workers experience what is known as the “Sunday Scaries” — also sometimes referred to as the Sunday Night Blues. These terms are used to describe building anxiety about returning to the “real world” after a weekend away from responsibilities.
But like any battle, the Sunday Scaries can be beaten. Jump down to our Infographic for some tips on quelling Sunday anxiety or read on to find out how to combat the blues.
Don’t Let Chores Pile Up
After a long workday, sweeping the floors or cleaning out the refrigerator can seem like too big of a task. But saving these chores for Sundays leads to increased stress as you find yourself with a large to-do list to tackle in just one day. Instead of waiting until Sunday to get all of your non-work work done, spread these tasks out throughout the week so you can maximize relaxation time on Sundays.
Schedule Sunday Fun
Sundays sometimes seem like a forgotten day that’s designated for housework, hangover recovery, or playing catch-up with mundane tasks like paying bills. Shift your brain’s association with working on Sundays by slotting time for self-care and fun — it doesn’t have to always be an extravagant day trip, sometimes just watching a good movie or spending an hour with a good book will do the trick.
Say Goodbye to Your Smartphone
Social media apps like Instagram and Facebook can leave you feeling guilty for recharging instead of going out with friends, while apps like email and Slack can be pesky reminders of the workweek ahead. Taking a break from your smartphone on Sundays is a good way to focus on what you want and need, rather than worrying about the week ahead or comparing yourself to others.
A good night’s sleep lays the foundation for a good week. Drinking alcohol on Sunday can disrupt sleep, which interrupts your Monday morning. Spending time with friends is a good idea for a Sunday detox, but try sticking to non-alcoholic drinks like sparkling water, decaf tea, or lemonade.
Make an Office Friend
Having a close coworker increases work ethic and overall joy in the office. In fact, 75% of millennials believe not having a friend at work has a negative impact on mental wellbeing in the office. Office friends can provide emotional support, or just a partner to take walks and talk about non-work related things with. A close friend in the office also gives you something to look forward to at work.
Make Monday Exciting
With an influx of anti-Monday memes, it’s easy to resent the beginning of the workweek. But it doesn’t have to be that way! By booking a weekly spin or yoga class, scheduling a Monday morning coffee date with a friend before work, or waking up with enough time to eat a good breakfast and do a crossword, you can reassociate Monday morning with something fun that you look forward to.
Journal It Out
Journaling is a great way to work through feelings and get them out of your system. Plus, a journal can act as a helpful tool for remembering to-dos for the upcoming week. Keeping a journal by your bedside allows you to put your feelings on paper and alleviate the anxiety that you’ll forget something important come Monday. You can also use a journal to write down things you’re grateful for or excited about, which can lead to a new perspective for the new week.
Hit the Gym
Exercise is not only a great way to burn calories and get in shape – it can also have a huge positive impact on your mood. Scheduling a long walk, an hour at the gym, or a weekly Sunday exercise class can help you focus on yourself on Sundays while also making you feel empowered for the week ahead.
The Sunday Scaries have risen to prominence in the past decade, which is likely the result of increased phone use and more demanding jobs. By focusing on friends, fun, and (most importantly) ourselves, we can lessen our anxiety and start seeing Sundays as a day to relax and recoup before the workweek.
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