Most people-especially adults- look forward to weekends. That’s the only time they have to unwind after a busy week. Those with stressful and high-demanding job anxiety soars on Sunday afternoons.
This is because most of them spend eight hours or more in front of a computer five days a week, handle long commutes and struggle to meet their employer’s high expectations. It’s no wonder that they experience the famous Sunday Scaries.
Most employees experience depression, hopelessness, and stress because of it. The excellent news is, you don’t have to be among them. What Are Sunday Scaries? The article below answers these and many more questions.
About Sunday Scaries
Sunday Scaries, also known as Weekend Anxiety, Sunday syndrome, or Sunday evening feeling, is a condition that affects people who dread weekdays. Experts gave it this name since it begins when the weekend is close to ending, and the workweek is close to starting.
As per some surveys, they usually start from three or four in the evening on Sundays. They begin on Monday morning at around eight, or at least for some. The condition is more common in young people, but it can affect anybody.
Are They Normal?
Yes, the Sunday Scaries are normal. Everybody experiences different levels of anxiety on Sundays. It’s natural for people to worry about the week ahead if their job is demanding or has many responsibilities.
As per an informal 2018 LinkedIn research, this sensation is familiar. Among the over a thousand grown-ups that researchers surveyed, eighty percent said they experienced Sunday night uneasiness.
Reasons for Sunday Scaries
The feeling of anxiety and stress on Sunday evening or Monday morning happens because of many reasons like:
- Fear of the unknown- some people may not know what to expect during the week because of fear of the unknown. They worry about workloads, deadlines, meetings, and other activities.
- The anticipation of stressors- most people, remember the stressful events in the previous week and start worrying about them happening again.
- Regretting leisure activities- some people feel guilty for enjoying themselves over the weekend. They think that they should have been working instead.
- Not enjoying your job.
- Having a long commute.
- Not having social support during time off/ weekends.
- Handling caffeine withdrawal and hangovers during weekends.
- Rarely having vacation days.
- Failing to get along with fellow workers.
- Working long hours, which includes working until late and sleeping for a few hours.
Sunday Scaries Indicators
The condition causes several symptoms among individuals. Some of them are:
- Disruptions in sleeping patterns- people with the Sunday Scaries find it hard to sleep on Sunday nights. They either stay up late or wake up early, feeling anxious about the week ahead.
- Difficulty in concentrating- some individuals may have challenges focusing on anything other than their anxiety. This makes it hard for them to do anything else.
- Feeling of isolation- some people may feel like they’re the only ones who experience this sensation. They often feel alone and unsupported.
- Being tempted to consume alcohol and other similar activities.
- Experiencing a feeling of dread and loss of freedom.
- Shutting down emotionally.
- Experiencing raised anxiety and stress manifestation, including insomnia, changes in appetite, and increased heart rate.
Ways to Beat Sunday Scaries
Here are some straightforward pointers that you can use to defeat the uncomfortable feeling:
Talk to Somebody About it
Sharing your experiences with someone can help you feel better. Talking to a friend or family member can make the feeling more manageable. You can also take the online chatting route if you perform a background check on the individual. Also, don’t share too much information, no matter how trustworthy they may seem.
Do Something Fun
Instead of dwelling on the negative, try to do something that will make you happy. This can be anything from watching your favorite movie to going for a walk. You can squeeze some ‘you’ time even if you’ve got some chores for that Sunday.
Organize Your Time
One way to reduce the stress of the week ahead is to organize your time. This means making a list of the tasks you need to do and when you plan to do them. You can even cut out those that aren’t too important so you can have some additional time to breathe during the week.
Exercise releases endorphins, which are hormones that make you feel good. It can also help to reduce stress and anxiety. It pays to be wise as you work out.
For instance, don’t overwork yourself if you haven’t exercised in a while or if you don’t work out. You should also pick the proper exercise to suit your exercise level. A stroll or light jog can be ideal if you’re not used to exercising.
Get Enough Sleep
It can be challenging if you’re not used to it, but it’s all for the best. Make sure you get enough sleep on Sunday night so that you’re well-rested for the week ahead. You can make this possible by avoiding using your phone in bed, avoiding watching TV and snacking before bedtime, and sticking to a specific schedule.
Do Things Differently
If you feel anxious about a specific event that’ll take place in the coming week, see if you can change things a bit. For instance, if you have a challenging class on Monday, you can constantly shift it to another time in the day when you’ve gone through the dreaded morning hours.
If that check-in with your employer is giving you a hard time, you can switch it to, say, Wednesday. That’s also a perfect time to consider working home if you still work at the office, with COVID-19 and all. It would be wise to ask your boss to grant you that chance first.
Determine the Source of Your Anxiety
Spotting the source of your anxiety can help you find a solution to the problem. Is it work? School? Family? Friends? Once you know, you can develop a plan to deal with it.
For instance, if work is the primary source of your anxiety, you can try communicating with your boss about it. If school is the source, you can try studying differently or attending more office hours.
Sunday Scaries are treatable despite how severe they might seem. If you’d like to get rid of them, start by following the tips above. Remember that progress takes time, so don’t give up if the first try doesn’t work. Be patient, and eventually, you’ll find a solution that works for you.