Say Goodbye to the 'Sunday Scaries'

Last weekend, I took a trip to New York to visit my cousin. As we sat in her apartment, she opened up about a struggle that so many people face but rarely talk about: the 'Sunday Scaries'. She says every Sunday evening, she gets very anxious about going to work in a setting where she feels overworked, underpaid, and unheard. The conversation reminded me of my days working with teachers as a therapist. Teachers discuss the 'Sunday Scaries' very often.  The 'Sunday Scaries' is a real, emotional response to feeling overwhelmed, undervalued, and overworked. If you’ve ever felt that familiar dread on a Sunday night, you’re not alone.  Here are 5 ways to shift your mindset and bring calm and confidence into your week.

1. Recognize what’s causing your anxiety. For many people, the 'Sunday Scaries' come from lack of control, an overwhelming workload, a bad relationship with a coworker, or feeling like their efforts are going unnoticed.
2.  Create a calming Sunday ritual. I encouraged my cousin to find something she loved and make it her “me time”. For her, turns out journaling any worries for the week allows her to clear her mind and gain perspective. For you, it could be time set aside to focus on something that brings you joy, something as simple hot cup of tea, 15 minutes of meditation, or reading something unrelated to work.
3.  Set three simple goals for Monday. They don’t have to be big goals—just something that helps you feel productive. This habit gives a sense of control and achievement which can shift your entire outlook on the upcoming week.
4.  You can learn to practice respectfully saying “no” or suggesting an alternative. One of the challenging lessons to learn is the power of saying “no”. My cousin mentioned how she felt forced to take extra task because there was no one else. Sometimes setting boundaries doesn’t make you less dedicated, it's about protecting your well-being. 
5. Whether you have a friend, family member, coworker, or even a counselor to talk to, opening up about work stress can be incredibly helpful. i reminder my cousin that she doesn’t have to go through it alone; she has people who care and don't mind being a listening ear.  

The 'Sunday Scaries' might seem hard to deal with but with the right help, you can lessen how it impacts you. Remember that you’re more than your work and taking care of yourself is necessary when showing  up at your best.

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