The Sunday Scaries

Do you have the Sunday Scaries?

Even for those who love their career and colleagues, sometimes the angst of Monday morning can often seep into the weekend, causing a sense of anxiety affectionately known as the “Sunday scaries”.

This feeling is commonly experienced by many professionals, including senior managers, and can be exacerbated by many external stressful factors. In this blog, we will explore strategies to deal with the Sunday scaries for a more peaceful transition into the working week.

How to recognise the signs

The Sunday scaries can manifest in various ways, from a sinking feeling after Sunday lunch to heightened irritability or even loss of appetite. Specific triggers, like the thought of impending work emails, may evoke that sense of dread, or the sound of the “Antiques Road Show” could signify, that soon there’s the restless night to come – filled with worries about the week ahead! Negative thoughts, peaking around 5pm are not uncommon.

Stress-relief strategies

To combat the Sunday scaries, how about trying to incorporate self-care activities into your routine. Many individuals find them essential for managing stress effectively. Regular exercise, whether a gentle walk in nature, dancing around the kitchen whilst doing the washing up, or hitting the gym, they all release mood-lifting endorphins and help to re-enforce positive thoughts. The aim is for at least 30 minutes of physical activity daily.

Mindfulness practices, such as meditation and journaling, can also help shift a negative focus - to the present moment and reduce rumination. Perhaps start with three short minutes of meditation, by focusing on your breath or a specific object, gently bringing your attention back when your mind wanders. Then, why not try journaling after meditation. This can help empty your mind of recurring thoughts and sometimes provides amazingly unexpected insights.

For moments of heightened anxiety, a technique called box breathing can be highly effective. Inhaling for four counts, holding for four counts, exhaling for four counts, and repeating this cycle for a couple of minutes helps lower stress levels, slow the heart rate, and relaxes the mind.

Importance of communication

If you find yourself regularly struggling with the Sunday scaries, it’s crucial to reach out for support. Please don’t suffer in silence! Speak with a loved one, your manager, or the HR manager about your concerns and the impact on your well-being. Sometimes, adjustments can be made to your workload that can help to alleviate this anxiety.

Exploring alternative approaches

For those experiencing prolonged and intense Sunday scaries, considering hypnotherapy may be beneficial. Hypnotherapy taps into the power of your mind, to address various mental, emotional, and behavioural challenges. Through deep relaxation, the mind becomes receptive to positive suggestions, paving the way for self-empowerment and transformation.

So, yes, Sunday scaries may be a common experience, though they don’t have to dominate your weekends and dampen your mood. By prioritising self-care, practicing mindfulness, seeking support when needed, and considering alternative approaches like hypnotherapy, you can truly eliminate the Sunday scaries and start each week with a positive mindset.

Remember, self-care goes such a long way towards achieving a calmer and more fulfilling balanced life.

Natalie Noble


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