UPDATE: With the rise of the “Sunday Scaries,” experts are urging professionals to address workplace anxiety before the new week begins. Connar Luckford, career expert and student success lead at targetjobs, reveals that many individuals, especially early-career professionals, face debilitating pre-Monday jitters that can significantly affect their emotional well-being.
As the weekend draws to a close, a concerning trend is emerging: the anxiety associated with returning to work is intensifying. “It’s normal to feel uneasy at the end of the week, especially in your first professional role,” Luckford states. “However, the increasing prevalence of the term ‘Sunday Scaries’ suggests a deeper issue in our relationship with the workplace.”
What causes this anxiety? Luckford explains that common triggers include changes to routines, challenges outside comfort zones, and social anxiety in the workplace. Research from targetjobs highlights that securing suitable employment remains a challenge for graduates despite the abundance of job postings. This uncertainty leads to heightened self-doubt and pressure, particularly among those new to the workforce.
To combat this growing concern, experts are recommending actionable strategies to help ease the transition into a new week. Here are four urgent tips for managing the Sunday Scaries effectively:
1. Regulate Control
Feeling a lack of control often intensifies anxiety. Preparing for the week ahead on Friday can establish a sense of stability. “Creating to-do lists, cleaning your desk, or tying up loose ends can significantly alleviate anxiety,” says Luckford. Taking these proactive steps helps foster a sense of control, leading to a more peaceful Sunday and a confident Monday.
2. Make Room for Joy
Work should never dominate your life. It’s crucial to prioritize personal joy alongside professional responsibilities. “Scheduling enjoyable activities in advance transforms Sunday into a day to look forward to rather than dread,” adds Luckford. This approach encourages individuals to seek happiness beyond work, making every moment count throughout the week.
3. Prioritize Self-Care
Self-care is vital for emotional well-being. Engaging in household chores on Friday allows for a more relaxed weekend filled with leisure activities. Luckford suggests physical exercise, such as yoga or a brisk walk, while listening to uplifting music. This combination can effectively boost endorphins, elevating mood and reducing anxiety.
4. Ensure Quality Sleep
Achieving good-quality sleep is fundamental for overall health. Many fall into the trap of spending Sunday evening binge-watching shows or mindlessly scrolling through social media. “Doomscrolling on platforms like TikTok only exacerbates restlessness,” warns Luckford. Instead, prioritizing a healthy sleep routine can significantly improve mental clarity and emotional resilience.
As professionals navigate their work-life balance, addressing the Sunday Scaries becomes increasingly critical. The urgent need for solutions is clear, and these tips can help individuals reclaim their weekends and face the workweek with renewed confidence.
Don’t let anxiety dictate your Sunday. Share this article to spread awareness and help others find relief from the Sunday Scaries!