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How to conquer the Sunday scaries (and feel good on Monday)

How to conquer the Sunday scaries (and feel good on Monday)

There's a line in Haruki Murakami's sprawling novel, , that encapsulates the subtle dread many people feel as the weekend wraps up: "Time flows in strange ways on Sundays," he writes, "and sights become mysteriously distorted." From worry to being overwhelmed to straight-up sadness, these "distortions" are more commonly known as the "Sunday scaries."

https://www.fastcompany.com/90344175/4-ways-to-beat-the-sunday-scaries

fastcompany.com

Why Monday looms so large

Why Monday looms so large

Hating Monday is practically an international pastime. There’s a bit of a collective conscience that Mondays suck.

Social media the idea that Mondays are a drag. Over time, we internalize this narrative, and we miscalculate the negative effects of a new week. 

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Anticipatory anxiety

The Sunday are a form of “anticipatory anxiety,” that's why concerns might creep in as you consider the upcoming week.

Worrying about future events is human nature. But prolonged anxiety can lead to chronic stress, which increases your risk of health problems, including depression, heart disease, digestive problems, sleep issues, and more.

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Plan some Sunday self-care

Plan some Sunday self-care

Treating yourself well on Sunday can help you feel better about Monday. You can try:

  • Serenity—a form of relaxation, like meditation or deep breathing
  • Exercise—anything from yoga to running
  • Love—expressing gratitude
  • Food—eating nutrient-rich foods high in vitamin B6 and avoiding caffeine and alcohol.

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Schedule a Monday mood lifter

Schedule a Monday mood lifter

The flip side of anticipatory anxiety is looking forward to an upcoming event.

Whenever possible, schedule something uplifting on Monday, whether it’s a spin class or a coffee date. For added benefits, spend time with friends and family. Making social plans can extend those good weekend vibes into the workweek.

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Steer clear of digital devices

Steer clear of digital devices

Just as social media can ramp up the Sunday scaries, 24/7 connectivity can increase anxiety. 

Shut off your phone, don’t check your email, and stop scrolling through social media.

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Explore the source of your anxiety

Explore the source of your anxiety

The Sunday blues often feature a mental script of regrets from the past week, like “I should have finished that report,” or worries about an upcoming meeting, presentation, or deadline. 

Instead of dwelling, try identifying and challenging each negative thought.

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