The window between “thank goodness, it’s Friday” and Monday creeping up on you can feel far too short. On Sunday night, you may find your thoughts wandering to work, your heart racing, a pit forming in your stomach, and sleep feeling elusive. Why do the Sunday Scaries happen, and what can we do about them?
We feel anticipatory stress about the work week because we are walking back into unpredictable levels of cognitive demand. We may have to pivot quickly, respond to others dynamically, or face tasks we are simply not looking forward to. On top of that, the weekend sometimes just does not feel long enough. We had a laundry list of household tasks we never made it through.
What can I do?
1. Give yourself time to worry. Create a limited amount of time and space to plan for the week ahead. When worry wants to surface earlier or later, you can remind yourself that you gave it space and can always revisit it later in the week.
2. Notice your patterns. Pay attention to your week and track how you feel. Are Mondays the worst because of a task that always recurs? Does the Wednesday meeting with leadership keep you up at night? If there are consistent triggers, those events need more of your stress-coping resources. These are great moments to go for a walk beforehand or grab your favorite drink that morning.
3. Go back to basics. Sunday needs your best sleep hygiene. Turn off your technology and tune into something restful before bed. Maybe it is an hour of crochet, that podcast you have been meaning to listen to, or a cup of tea and a bath. It is your time to wind down your body and brain.
4. Consider whether a change is needed. Sometimes there is a misalignment in our career, our workplace, or the balance of our lives that calls for outside help to address. If your Sunday dread is persistent and pointing to something deeper, working with a career counsellor can help you figure out what needs to shift.
