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

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

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

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

fastcompany.com

6

Key Ideas

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

Anticipatory anxiety

The Sunday scaries 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.

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.

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.

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.

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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Get errands out of the way

Sundays are a great day to get your errands out of the way, like grocery shopping. Also, take time for cooking meals, cleaning rooms, or dropping things off at different shops. You most likely don't have the time and energy to do these activities after work.

But don’t spend all of Sunday on these tasks. Even though they’re important, you still need some time to decompress.

Schedule something fun

Make sure you also do something you enjoy, like brunch with friends or spending time with your family. 

This gives you something to look forward to during the week and it also helps you to disconnect.

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