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How to conquer the Sunday scaries (and feel good on Monday)
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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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
Anticipatory anxiety
The Sunday
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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Avoid having a Manic Monday
- Write down your top 3 priorities to get done on Monday and plan your schedule around them.
- Review your calendar for the upcoming week and tie key tasks or events to it so you know exac...
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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About Monday
Monday is a fresh start, a clean slate after the weekend. Our brains are better primed to make...
The Monday Case
Google searches for 'Diet', 'Gym' 'Quit smoking' and other common goals spike on a Monday.
On Monday we are slightly more self-aware and can envision the bigger picture of our ongoing lives.
Out Of Auto-Pilot Mode
The first of the month, or the year, and the first day of the week make us stop and think whether we are headed the right way in our lives.
It draws a line in our ongoing life, marking an opportunity for us to improve how we are at home and work.
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Mental health during a crisis
The crisis caused by the new virus has left us with an unprecedented set of unfamiliar emotions.
We have highs and lows on top of the undercurrent of an unbearable dread. The undercurrent i...
Prolonged uncertainty
We are dealing with the feeling of uncertainty, and we don't know when our feeling of uncertainty will end.
We dream about when we can safely leave our homes, see our loved ones, and go back to normal. We wonder if our businesses will reopen or when we will stop feeling so paralyzed with fear.
Ambiguous loss
We have lost so much, and many elements missing from our normal lives are intangible and can hardly be identified. Because it is ambiguous, we find it difficult to know what we are mourning.
It is a loss of the way we have lived, the boundaries between work, home, school. Our plans, weddings, birthday parties, loss of safety and trust in our leadership. The loss of connection, the fear of economic toll.
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