The “Sunday Scaries” are a sense of dread and anxiety for the work week ahead. It is believed that up to 70% of us suffer from this in the UK.
The work left from Friday can be a cause of anxiety as well as the defeat of the weekend chores not being completed. This is a form of anticipatory anxiety. It usually peaks in the early evening. The incomplete tasks and the blurring of boundaries with work invading your free time can be overwhelming.
Research from 2022 identify work stress, lack of sleep and incomplete tasks are the top causes of stress on a Sunday.
Many people employ distraction techniques such as scrolling on their phone, watching television or comfort-eating but the most effective way to manage it is to look at the causes and address them.
What can you do?
- Do your worst chore first. Try to do this on Friday night.
- Relax on Sunday.
- Try mindfulness or meditation to break the anxious thoughts.
- Try things that are not work but intellectually engaging such as gardening, DIY, crossword, craft or reading.
- Try physical activity.
Planning is the way forwards so
- Write a to-do list, schedule time for meetings and personal activities.
- Plam a reward.
Longer term, improve your work-life balance by
- Have a regular Sunday activity.
- Plan one hour on Friday night or Saturday morning to plan the to-do list.
- Disconnect from work, do not check emails or messages when you are not at work.
- Have a regular Sunday routine, prepare you work bag, Monday clothes and breakfast.
- Try to view Monday as an opportunity for a fresh start. Set a small goal for the week ahead.
- Try meal-prepping.
- Tidy-up your home every Sunday evening.
- Tidy-up the workspace every Friday.
- Self-care, exercise, and relaxation.
- Make time to see family and friends.
- Seek professional help if needed.
What can employers do?
- No meetings on Monday mornings or Friday afternoons so that employees can prepare for the week and finish their work.
- Offer support.
- Offer professional help if needed.
The “Sunday Scaries” should not ruin your weekends. Identify the causes, planning, practicing self-care, creating a calming Sunday routine, connecting with loved ones, and reframing your mindset can all help you avoid this. Start your week feeling refreshed and positive.
It is finding what works best for you and making small changes that can lead to a more relaxed and enjoyable weekend transition.