You might be asking yourself, “Is it normal to get the Sunday Scaries?” Don’t be alarmed! Your Sunday dread may just be a message from the universe that you’re not alone, and it might be a mini-fix for anxiety. Recognizing and naming the trigger of your anxiety can lead to a lasting sense of relief. Having Sunday dread doesn’t mean you’re living with depression or anxiety!
If you are constantly dreading Monday morning, Sunday morning can be a little stressful, but there are a few things you can do to combat the feeling. For one, you can schedule pleasant activities on Sundays and Mondays. The Sunday scaries and the nature of modern work are triggered by the fear of the unknown or the fact that you don’t have a lot of control over your week. So, by making a plan for yourself, you’re giving yourself a little piece of control. If you can’t figure out what causes the feeling, you may want to see a therapist or psychologist.
While Sunday scaries may seem like a symptom of a serious condition, they’re actually a symptom of generalized anxiety disorder (GAD). In fact, nearly 6 million people in the U.S. have some form of generalized anxiety disorder (GAD). The good news is that this pandemic has done no one any favors in improving mental health. It’s time we got our heads together and figure out how to cure Sunday night dread.
Avoiding news and media
There is one effective way to avoid the Sunday Scaries – and that is blocking out the news and media on Sunday evenings. It’s called time blocking. You have an hour free during the day to do whatever you want. This method has been proven to effectively eliminate the Sunday Scaries. Instead of spending this hour worrying about what is going on in the world, you can devote it to doing whatever you need to do, whether it be work, study, or a personal project.
You can also avoid the Sunday Scaries by preparing for the week ahead. Most people are ready to leave their jobs by Friday afternoon. However, you can take the extra time to wrap up loose ends at work and write down a short to-do list for the week ahead. Before you leave work, make sure to check your email and reply to any important messages. Prioritize these emails, so that they can be dealt with during your week-off.
Making intentional choices about how you spend your time
Whether you have a fear of flying or a deep dread of Monday morning, making conscious choices about how you spend your Sunday Scaries can be incredibly helpful. Sunday dread can be a message from the universe or a mini-fix. The best thing to do is to name the symptoms of anxiety so you can begin to work through them. Just because you’re feeling stressed about a certain situation doesn’t mean you’re destined to experience depression or anxiety.
Make conscious, positive choices. Instead of focusing on how unappreciated you are, try to find something positive to be grateful for in your current situation. Write down the benefits of your job, such as financial stability, professional experience, and relationships with your co-workers. Even if you hate your job, look at the good things it offers. Changing your mindset is the most effective way to overcome your Sunday Scaries.
Often, Sunday scaries are a sign from the universe, a small mini-fix. By understanding what triggers your anxiety and naming the symptoms, you can move towards relief. Just because you feel overwhelmed with a new work week doesn’t mean that you have to live with depression or anxiety. Instead, find a way to relieve these feelings so that you can tackle the week’s challenges.
The first step in finding a solution to the Sunday Scaries is to make sure you’re practicing mindfulness techniques. While you may have heard of the benefits of meditation for anxiety, you may not be aware of its other benefits. For example, meditation can help you focus on the present, reducing the likelihood of having a recurring bout of these symptoms. According to one case study, 10 minutes of guided meditation were found to have a 31% reduction in anxiety symptoms after eight weeks.
The Sunday scaries are a common phenomenon for people of all ages. They can be the result of serious problems or something as minor as a niggling feeling that you can’t shake. Despite the commonality of the phenomenon, there isn’t a scientific term for it. Psychologist Jessica Stern of NYU Langone Health says that it’s not uncommon for people to experience them from time to time. However, if it keeps occurring on a consistent basis, you should seek professional help. She says that treatment options for Sunday scaries include cognitive behavioral therapy, antidepressants, and anti-anxiety medications.
What causes Sunday scaries? The root cause of this syndrome is unclear, but a recent CensusWide survey of 3,000 full-time U.S. employees revealed that 31% of male professionals said that the pandemic has exacerbated the symptoms of Sunday scaries. According to the survey, 66% of respondents said that their Sundays were stressful compared to other days of the week, and 41% reported that the pandemic made Sundays worse. In addition to the pandemic, generation Y and Gen Z are disproportionately impacted by Sunday scaries.