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How to conquer the Sunday scaries (and feel good on Monday)
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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Key Ideas
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 exactly what to expect.
- Keep your routine as close as possible to what it's like during the week. Maintain a consistent sleep schedule and follow your regular diet.
- Additionally, lay out your clothes and do some meal prep.
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 decisions on Monday.
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 is multi-dimensional. Breaking it down into parts and naming it is crucial to our health, safety, and sanity.
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.