We all know how a micro-organized boss, a long commute, or an overwhelming to-do list can naturally make us feel stressed at work.
But there is nothing like spending the Sunday and suddenly being overcome by a wave of fear.
Despite its cheerful name, the Sunday Scaries are not to be taken lightly.
And Department of Health ministers have pledged to help people allay fears of returning to work on Monday.
It comes after a study last year commissioned by the Office for Health Improvement and Disparities (OHID) found that more than two-thirds of all Britons regularly suffer from Sunday anxiety.
Despite its cheerful name, the Sunday Scaries are not to be taken lightly. The so-called “Sunday creeps” can also lead to physical manifestations, including headaches, muscle tension, fatigue and even insomnia.
Be honest about what you can achieve and set clear boundaries to “prevent burnout,” Belinda Sidhu, a psychotherapist at TherapyFinders.co.uk, told MailOnline
The so-called “Sunday creeps” can also lead to physical manifestations such as headaches, muscle tension, fatigue and even insomnia.
So how can we really reduce Monday anxiety?
Be realistic about the workload
The gloom and anxiety about returning to work after a lazy weekend can be eased by a relaxing first day at work, experts suggest.
Be honest about what you can achieve and set clear boundaries to “prevent burnout,” Belinda Sidhu, a psychotherapist at TherapyFinders.co.uk, told MailOnline.
Read more: Do YOU have an absolute minimum Monday? New workplace trend: Employees slow down on the first day of the week after the “Sunday scare”
“For example, if you reach for your work phone to check your email on the weekend, try turning it off and out of sight from Friday afternoon to Monday morning,” she said.
Make a realistic to-do list with a concise list of tasks, as research also suggests.
Setting work boundaries is “especially important” when the concern is collegial in nature, added Augusto Blanco, a psychologist for TherapyFinders.co.uk.
“Whether we’re dealing with workplace bullies or people who ask for more than we can give – or it’s written into our contract – if we learn how to set a respectful and firm boundary that we don’t give to others won’t give in. person finally tells them that we no longer tolerate any form of abuse,” he said.
“Not only does this limit the number of conflicts that people face in the workplace, but it also gives us the confidence that we can stand up for ourselves and not have to put up with things we don’t like.”
Plan fun in your weekend
“Putting aside an activity, dessert, movie or something you really enjoy for Sunday night or Monday after work helps offset the physical aversion that comes from Sunday anxiety,” Blanco told MailOnline.
If you plan ahead to do something you enjoy, you can also look forward to it, Ms. Sidhu added.
Make your Sunday fun by going out and meeting a friend.
If you’d rather stay at home, bake a cake or set it aside Time to read a good book.
Experts recommend making the first day of your work week something you look forward to rather than dread.
Ms Sidhu added: “Once you’re aware that you have a pattern where each day can affect your mood, think about what you can imagine that brings you joy – whether it’s a cup of coffee with a friend or ‘ a walk in nature.”
If you plan ahead to do something you enjoy, you can also look forward to it, Ms Sidhu told MailOnline
By moving and paying attention, we can take a break from worrying about the future. But training doesn’t have to mean intense HT training
We all know that exercise has both physical and mental benefits, and research shows that it releases endorphins and enkephalin, which make us feel good.
But training doesn’t have to mean intense HT training.
Lauren Steinold, psychologist at TherapyFinders.co.uk, told MailOnline: “Try to do something you enjoy rather than just sweating it out in the gym if it’s not your thing.
“Maybe go swimming or put on some music and dance around the house.”
Mindful activities can also help us recover from worrying about the future.
“You could try doing a mindfulness or relaxation exercise or another activity, like walking with a mindful state of mind,” she added.
“Being outside in nature is very good for our well-being. You can try visiting a new place or keep it simple and walk around your neighborhood.”
Rather than dreading the coming work week alone, talking to others can help you get to the root of the problem, experts suggest
talk about it
Sometimes the Sunday Scaries are so scary that you don’t even want to let other people know you feel them.
But instead of just dreading the coming work week, talking to others can help you get to the root of the problem.
Ms Steingold told MailOnline: “If the anxiety you’re feeling continues into the coming week, try to get clarity on what exactly is making you anxious.
“If anxiety becomes uncontrollable or excessive, talk to your GP or contact your local talk therapy provider for support.”
While the Sunday Scaries affect everyone differently, there also comes a time when it might be time to find a job that doesn’t make you feel that way, Ms Sidhu added.
“It’s understandable to feel a bit of stress or anxiety as you watch the final moments of the weekend pass, but the ‘Sunday Scaries’ could be a sign of something deeper,” she said.
“The conversation with a professional, such as a qualified therapist can help you, for example, to identify the sources of your stress or anxiety and to address and manage them in a useful and supportive way.”
Daniel Glazer, a clinical psychologist and co-founder of UK Therapy Rooms, told MailOnline: “A bit like the warning light that comes on in your car when you need to fill up, you can only ignore it for so long.
“Think about what about your work needs your attention and how you can sort or resolve it.”
Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.