Culture & Engagement, Workplace Well-Being

Sunday, You Scary

woman wearing white sweater sitting beside table
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As the weekend comes to an end, a familiar feeling of dread starts to set in for many of us, commonly referred to as the “Sunday Scaries”.

“The Sunday Scaries are the anxieties one experiences on Sunday when thinking about the impending workweek, school week, or other obligations that await in the week ahead.”

Sundays are universally known as a ‘day of rest’ in many cultures, yet we still allow ourselves to fixate on what lies ahead, robbing us of the time meant to help us recharge.

While I can’t eliminate your weekday responsibilities, here are a few suggestions which can help you regain control of your weekend:

Schedule Time to Worry It can be tempting to check your e-mail when waiting in line in the grocery store, but a single rogue e-mail can sour your mood in an instant. Think about it—are you really in the best position to resolve an issue while simultaneously hunting for the prime-ripe avocado? If you’re not able to swear off e-mail altogether during the weekend, set boundaries for yourself. Turn off push notifications, direct colleagues or clients to call you in the event of a true emergency, or schedule specific times during the weekend where you can make yourself available to respond without sacrificing quality time. By designating time to think about work you’re allowing yourself to enjoy your time to the fullest without having too many surprises waiting for you on Monday morning.

Plan for the Week Ahead You don’t have to Marie Kondo your entire life in a single weekend, but you can make the week ahead seem a bit less intimidating by making some decisions ahead of time. If you have a few minutes to spare you can pick out recipes, plan outfits, or set a coffee date for later in the week. Have more time to spare? You can prep meals, declutter, or catch up with a friend. When you plan ahead, you leave more free time throughout the week to properly disconnect after work.

Set a Routine Worth Looking Forward To Some people catch up on personal reading, while others tune into football. Personally, I enjoy making brunch plans [insert Millennial commentary] to catch up with friends and family. There are a number of health benefits to setting a routine, including a reduction in stress and better quality sleep. Don’t currently have a weekend routine? Maybe it’s time to…

…Try Something New Use your weekend to add a bit more spice to your life. Maybe this means trying a new restaurant, attending a festival, or tuning in to a new show. Feeling extra spicy? Try signing up for a cooking/recreational class or take a mini road-trip a few towns over. Adding some variety to your life has countless benefits, including sparking creativity, increased confidence, and bonding with others.

While I can’t promise that Game of Thrones won’t ruin your mood, I can guarantee that you are capable of taking back control of your Sunday nights.

Please Note: Anxiety in small amounts is a normal (and healthy) reaction to life stressors. However, if your anxiety is overwhelming to the point where it begins to interfere with major life activities, please consider consulting with a medical professional as this may indicate an underlying anxiety or mood disorder.

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