Conquering the Sunday Scaries: How to navigate the dread of the upcoming work week.
Making some reflective notes about yourself as a tool to reduce the Sunday Scaries.
Do you feel the anxiety creeping in as Sunday evening approaches? You're not alone. Many people experience what I like to call "The Sunday Scaries"—that overwhelming sense of dread as the weekend winds down and the thought of Monday looms. While quitting a stressful job might seem like an easy solution, it's often not feasible for everyone. So how can you cope in the meantime?
1. Take Breaks and Set Boundaries
Taking your lunch away from your desk and leaving work on time are small but impactful ways to create some boundaries. If you're constantly tied to your workspace, your mind never gets the break it needs. Remember, your breaks are not a luxury; they're essential for maintaining your well-being.
2. Use Your Sick Days
We often believe we need to be on our deathbeds to justify using sick days, but taking a mental health day when you're overwhelmed or exhausted is equally valid. If you're feeling emotionally drained, consider it a sign that your body needs rest. You deserve time to recuperate.
3. Explore Temporary Changes
If you're not quite ready to leave your current role, consider exploring temporary changes, like a secondment or reassignment to a different department. Sometimes, a shift in scenery or responsibilities can reinvigorate your motivation and offer a break from toxic work dynamics.
4. Maximize Your Weekends
Instead of letting Sunday evening fill you with dread, focus on making the most of your weekends. Spend quality time with family and friends, indulge in hobbies, or take time for self-care. Let Monday worry about itself. The dishes and household chores can wait while you recharge.
5. Plan Your Exit Strategy
If you're in a job that feels unsustainable, planning your way out can make your current role more bearable. Whether it's taking evening courses, getting certifications, or starting a side hustle, working on your long-term goals can provide hope and motivation.
6. Consider Therapy
If you're still feeling stuck, therapy can help. Talking with a professional can provide you with coping strategies, emotional support, and guidance on how to manage work stress. Our team of clinicians is here to support you, and many insurance plans cover therapy costs.
The Sunday Scaries don't have to control your life. By setting boundaries, using your sick time, exploring temporary changes, and seeking professional help, you can navigate the workweek with more resilience and ease.
If you’re struggling with work-related anxiety or burnout, book a session with one of our therapists today. We're here to help you live a healthier, more fulfilling life.
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