Do you experience heightened feelings of anxiety or stress on Sundays ahead of a new work week? Chances are you experience something called the Sunday Scaries.
The Sunday Scaries can occur when we feel overwhelmed about the week ahead. Whether it’s a big presentation or many small tasks, these feelings of stress and anxiety can negatively affect our mood.
We sat down with Dr. Karen Wang, psychiatrist in Sunnybrook’s Hurvitz Brain Sciences program, to better understand the Sunday Scaries and learn some practical tips for easing feelings of anxiety ahead of a new work week.
Why do people experience the Sunday Scaries?
Though there is no clinical diagnosis for “Sunday Scaries”, about eight per cent of the Canadian population will experience an anxiety disorder where worrying becomes a normal part of their everyday life.
One such condition is Generalized Anxiety Disorder. Generalized Anxiety Disorder involves intense, persistent worrying often leading to catastrophic thinking, where someone anticipates the worst-case outcome. This inability to control one’s thought patterns can have a negative impact on day-to-day activities.
Another reason someone may experience the Sunday Scaries is due to past workplace incidents that have negatively affected their feelings of safety and enjoyment at work. These incidents may include workplace injury, previous harassment, burnout or even difficult interpersonal work relationships.
Weekend habits also play a key role in contributing to the Sunday Scaries. For many, the weekends are a time to let loose, often resulting in altered sleep schedules and increased alcohol or substance use. Disrupted sleep and ongoing substance use can then lead to increased feelings of stress and anxiety over time.
What are some at-home strategies for decreasing stress?
- Set personal boundaries
The weekends are often a time for family and friends, but for some, these gatherings can also be emotionally draining, especially if there are unresolved conflicts or tensions. Spend time with family and friends but also be mindful of how these interactions may be affecting your overall mental wellbeing.
- Make a list of your tasks
We often feel stressed and anxious when we have many tasks to do but no plan in place to complete them. Spend a few minutes on the weekend to preview your upcoming week and identify the priority tasks that have to be completed. Making a list of tasks and when you plan to complete them can help you visualize your work schedule, preventing you from feeling overwhelmed.
- Add some fun to your Monday
Many people dread Mondays because it means a return to work. By regularly adding an enjoyable activity such as a dance class, music lesson, exercise, or social gathering after work, you have something positive to look forward to. It also starts to build positive associations in our minds about Monday.
- Practice Mindfulness
Mindfulness practices can be a great way to reduce stress and anxiety. Meditation apps or online videos can be useful to access mindfulness practices on the go. Taking a moment to disconnect and focus on the present moment can reduce feelings of stress and anxiety, helping us think more clearly about the upcoming week.
- Think of what you’re grateful for
Try practicing gratitude on a daily basis by writing down five things you are grateful for. By taking a moment to reflect on the things we are grateful for, we remind ourselves that there are so many things that can bring us joy outside of work.
- Try disconnecting
For many people, work doesn’t simply end on Friday and pick back up on Monday. Many of us carry our work into the weekend, preventing us from completely disconnecting. Avoid looking at work emails on the weekend or endlessly scrolling social media so you can relax and be present.
What should you do if you are still struggling with stress?
If you are not seeing any improvement in your stress level after making lifestyle changes, consider speaking to your doctor. Your doctor will be able to assess your symptoms and recommend an appropriate treatment plan to help you better manage stress and anxiety.
