As the weekend winds down, a sense of dread creeps in on Sunday. Though still in relaxation mode, you feel overwhelmed and anxious about the upcoming Monday and the week ahead. Don’t worry; it’s a familiar feeling—75% of working Americans experience the Sunday scaries, according to a recent LinkedIn survey. However, dwelling on it can lead to sadness and stress, which is not an ideal start to the week.
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What Triggers The Sunday Scaries?
According to Jessica Stern, Ph.D., a clinical psychologist at NYU Langone Health, the Sunday scaries encompass feelings of anxiety, sadness, and overwhelm that typically emerge on Sundays, often in the afternoon or evening. It can arise from bidding farewell to an enjoyable weekend and the awareness of forthcoming responsibilities in the upcoming week.
Understanding The Meaning Of Sunday Scaries
Experiencing Sunday scaries may indicate unaddressed work stressors, according to Dr. Sue Varma, a psychiatry professor. Symptoms include a racing heart, sweaty palms, anxiety upon waking, or difficulty sleeping. Dr. Varma advises engaging in self-reflection and seeking support. Additionally, making minor changes to your routine can bring happiness and improve readiness for the upcoming week, even if specific stressors are beyond your control.
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Ways To Overcome Sunday Scaries
- Carve out Sunday time for relaxation and unwinding
- Monitoring and tracking your Sunday feelings
- Setting the tone for Monday morning
- Indulge and pamper yourself
- Balancing personal and professional life
Dr. Varma advises establishing a symbolic routine instead of a physical commute to ease the transition from home to work mode. Allocating 20 minutes to an hour for personal activities like walking, exercising, meditating, or reading a favorite book can serve as a helpful bridge into the work mindset.