How do you spend your Sundays? In an ideal world, the last day of the calendar week would be spent relaxing or doing fun activities. But that isn’t typically the case – 80% of professionals actually spend their Sundays feeling anxious about the work week ahead. This phenomenon, nicknamed the “Sunday Scaries,” or Sunday Sadness mostly affects Gen Z and millennial professionals, but it is widespread among all generations currently in the workforce. Most workers report anxiety is their most prominent symptom, followed by sadness and insomnia.
With the rise of hustle culture, it’s easy to understand why professionals are having a hard time separating work from life. And with workplace applications like email and Slack downloaded to our phones, it can be hard to escape the workplace once you’ve physically left the office.
Being mindful of our actions during the workweek and weekend can help us reframe our Sundays to be relaxing and motivating, which will help us go into Monday morning ready to succeed.
Some ways you can combat the Sunday Scaries are the following:
- Slowly Complete Chores Throughout the Week: This will reduce the number of chores that need to be completed on Sunday, and can help you spend this day relaxing instead of checking off a long to-do list.
- Unplug From Your Phone: In addition to the pressure to answer Slack messages or emails during the weekend, social media use can also be a stressor. Try to put your phone down for a few hours on Sunday and spend some time relaxing.
- Avoid Alcohol: Alcohol is a depressant, which means that while alcohol can put you to sleep, it doesn’t beget a good night’s rest. Avoiding alcohol, especially on Sundays, can help you rest up on Sunday night to go into Monday motivated.
- Try Keeping a Journal: There are many benefits to keeping a journal, including reduced stress and a way to positively channel your thoughts and emotions onto paper. If you’re feeling anxious on a Sunday, using a journal can help you work through your feelings and calm down.
- Sleep Well on Sunday: There are many ways to improve your quality of sleep, so it may be a good idea to explore some of these options. A good night’s rest on Sunday will help improve the quality of the week as a whole by getting it started on a high note.
- Make a Friend at Work: It can be helpful to have something to look forward to at work, and for many this means a person to rely on in the office. An office friend can help quell your anxieties about work and act as an in-office support system, or just someone to laugh with at lunch.
Combating the Sunday Scaries really depends on finding a solution that works best for you. There are plenty of other ways to identify and combat this phenomenon, which can be tailored to your personal needs.
By finding a solution that works best for us, we can all work to take back our Sundays and spend the day relaxing instead of worrying.