Help calm the angst that can come with the start of a new work week by adopting a positive mindset, planning an activity and getting some exercise
If you’re a Monday-to-Friday worker, your two favorite days of the week probably begin with the letter S. Fun thrives on Saturday and Sundays, after all. It’s a two-day stretch with no job responsibilities.
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But weekends eventually end — and as a new work week closes in, that looming reality can spark a growing dread known as the “Sunday scaries.”
So, what can you do to overcome this anxiety and help Mondays land more gently? Let’s find out from psychologists Susan Albers, PsyD, and Kia-Rai Prewitt, PhD.
The Sunday scaries are a form of anticipatory anxiety — basically, angst about something that’s going to happen. In this case, that means returning to emails, meetings and demands that come with work.
“People have so many responsibilities that can lead to job-related stress,” says Dr. Prewitt. “You just know all of it is waiting for you on Monday morning — and it can be very overwhelming.”
If you experience this sort of angst, you’re hardly alone: An often-cited LinkedIn survey found that 80% of professionals experience the Sunday scaries. Younger workers reported the most worry.
For those who face the Sunday blues, unease about the upcoming work typically begins during the late afternoon or evening hours. But others start fretting the moment they open their eyes in the morning.
Dr. Albers says many describe the feeling as a pit in the bottom of their stomachs that grows as Sunday progresses. It can snowball into feelings of depression and physical reactions, like:
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Stress from the Sunday scaries and a return to work can even trigger a heart attack, says Dr. Albers. Research shows that far more heart attacks occur on Mondays and Sundays than on any other day of the week.
Weekends tend to offer a laid-back vibe. You probably don’t need to set an alarm to rise and shine before dawn. There’s no rush hour traffic to navigate. Your boss is nowhere to be seen either.
“Your cognitive load is significantly lowered,” notes Dr. Albers.
Work, on the other hand, demands a lot of mental energy — and that can lead to intense feelings of pressure and tension. (No wonder folks don’t look forward to clocking in on Monday, right?)
“The transition from weekend relaxation to work mode can be a tough 180-degree turn,” she continues. “In that way, Sunday scaries are a normal reaction to adjusting to a different role and change.”
Plus, let’s be honest here: Work can be nerve-wracking. In fact, 83% of employees in the United States report feeling workplace stress.
“Work is one of those things people get anxious about because we don’t have control over so much of it,” adds Dr. Prewitt. “That can lead to negative thoughts and fears and worries about what’s ahead.”
So, how can you replace the Sunday scaries with Sunday smiles? Dr. Albers and Dr. Prewitt offer these suggestions to chase away your worries about Monday.
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“What may work for one person to address the Sunday scaries might not work for someone else,” clarifies Dr. Prewitt. “Find what works for you.”
And remember this: Another weekend is only a few days away.
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