The Low Down on Sunday Scaries: How to Manage Your End of Weekend Blues

You know that dreadful feeling you get on Sunday, particularly at night? The one that is a combination of fear, sadness and anxiety for the start of the workweek?

That dreadful feeling is called the Sunday scaries.

And it’s very real.

In fact, a recent study from The Sleep Judge, an unbiased research and review site for sleep-related products, shows that 81 percent of respondents said they felt anxiety on Sunday night when thinking about Monday morning. Similarly, a poll on LinkedIn found that 80 percent of respondents spend their Sundays worrying about their workweek.

If you feel down on Sunday, you’re not alone. And sadly, the Sunday scaries appear to be an American phenomenon. A global poll from Monster.com found that Americans experience Sunday anxiety 30% more than other countries.

Luckily there are several tricks you can try to ease into your workweek.

Examine why you’re so anxious about going into work:

We know this is a big one, but it’s important to get to the root of your anxiety. Does your boss or colleague stress you out?  Is your work atmosphere stifling or boring? Do you hate the work you are doing? Are you over-worked? Experiencing anxiety about work or at work is not uncommon, but if you’re experiencing it on the regular, you may want to rethink your career path. Long-term anxiety can cause a slew of health issues, including headaches, immune system problems, memory loss, digestive problems and heart disease. Anxiety can also get in the way of your relationships with your loved ones. We know quitting your job and finding a new one is easier said than done, but consider your long-term health as an important investment. Maybe now is the time to devise an exit strategy.

Be good to yourself on Sunday:

If you’re really dreading Monday, treat yourself to a relaxing Sunday to help take the edge off. Consider looking at your work anxiety like any other anxiety, an affliction that can be met with meditation, breathing exercises, physical exercise, therapy or medication. What in your life makes you less anxious? Maybe spending time with your loved ones, AWAY from work and digital devices? Consider scheduling a family trip to somewhere relaxing, or working on a long put off personal project that brings you joy. Your weekend is YOUR time. Savor it.

Get a good night of sleep:

One of the most important steps you can take to minimizing your work anxiety is getting a full night’s rest. Sleep doesn’t always come easy when you’re stressing at night, but try to stay in the moment, clear your mind of future worries and develop a nighttime ritual of winding down. Maybe listen to a calming meditation playlist, or try breathing exercises. The National Sleep Foundation recommends writing a to-do listlists to help alleviate all the swirling thoughts in your head, and to stay away from stressful activities like being on social media or watching the news. The blue light emitted from TV, computer and phone screens can affect your sleep cycle as well.

Try to make the best of Monday (and the rest of the week):

If leaving your job is not possible, try to find ways to cope. Seek out your allies at work. Create work rituals that make your day a little brighter, like an afternoon walk or a lunch break with a friend. Treat yourself to an afternoon getaway to your favorite coffee shop or bakery, or listen to motivating music or podcasts.

Remember: You are so much more than your work, and your health and happiness are important.