Published: January 19, 2023
Tips for Fighting the Sunday "Scaries"
Yep, it's actually a thing. The "Sunday Scaries (what most of us think of as the Sunday blues) is when you have feelings of anxiety or dread the day before heading back to work on Monday. According to a LinkedIn survey, 80 percent of professionals say they experience the Sunday Scaries, with over 90 percent of Millennials and Gen Z reporting they feel it.
Use these tips to help you combat any feelings of dread.
- Think about the positive. According to Optum, WHA’s mental health provider, it’s good to take time to think (or write down), or state aloud what you’re grateful for. Just stating that you are grateful for the good things in your life, or revisiting that gratitude list when you need a boost of good thoughts.
- Insert Fun into work. On Sunday, plan a creative task to do at work, or something to help you get organized (like your email), or even better, plan a lunch with a coworker or friend, as something to look forward to on Monday or during the week ahead.
- Write it down. Journal about your worries and how you feel. Just writing it down releases some of the stress and the process often helps identify things you can do to address the problem or situation that is making you anxious or down.
- Try to avoid self-criticism. While it can be tough, train yourself not to think about the past and what you could have done differently. If you feel overwhelmed, break down the pieces of a project, and just tackle one step or piece at a time.
- Stress Less! Get more tips from this Stress Less Flyer.
- Prepare and Keep it Light. On Sunday evening, you can mentally prepare for what the week is going to bring (travel, meetings). Change up your routine to add in some lighter entertainment (think comedy) and get to bed early.
- Get Some Exercise. Nothing worse than being at home on the weekend but being on the computer all day. Get some physical activity – it’s not just for your body; it’s also good for your mind. Research shows all types of exercise have immediate and long-term antidepressant effects — and it’s even more effective as you age.
- Talk with an Expert. If you’re experiencing serious symptoms of depression or anxiety, perhaps it’s important to see your doctor in case there’s some other health condition contributing to your anxiety. Or you can consider talking to a therapist. Your WHA plan includes coverage through Optum. Visit our mywha.org/bh webpage to watch a video and learn more about your care choices. You don’t need your doctor’s referral to see a behavioral health specialist.
- Wrap Friday Right. Finish the tasks you need to do before the weekend, instead of leaving them until Monday morning. Take time to make a list before you leave work on what you’ll do on Monday, but don’t put off the big lingering problem/project for a Monday.