After a beautiful weekend of connection and relaxation, Sunday afternoon rolls around, and a feeling of dread and anxiety sets in. The Carte Blanche music is the official signal that the weekend is officially over, and you start stressing about the week ahead. It could be that you have a case of the ‘Sunday Scaries’.
A LinkedIn survey found that the Sunday Scaries is a real phenomenon. According to LinkedIn research, 80% of professionals experience Sunday Scaries, with over 90% of Millenials and Generation Z reporting they feel it.
Also known as the ‘Sunday Night Blues’, it’s a feeling of overwhelm and stress that starts on a Sunday afternoon and gets worse as the day progresses. This is anticipatory anxiety – meaning stress is caused as you begin to anticipate the week ahead, worrying about what it might entail, if you can accomplish everything you need to, and if you will make any mistakes.
This is not surprising, given that work is one of life’s major stressors.
How you spend your weekend is key
How you spend your weekend plays an important role in how you experience and manage the Sunday Scaries.
Spending too much time inside on your computer, even if it’s for leisure, can result in higher levels of anxiety. Counter the time spent on the computer by spending time outside doing some light exercise.
After a long weekend of socialising, by Sunday we might have a depleted social battery, which would aggravate anxiety levels. Heavy alcohol consumption and drug use on a Saturday night would negatively impact your mood and energy levels the following day.
The key is to find balance in your weekend. Work in enough time for relaxation, with and without screens, and enjoy socialising with friends and family, but keep your mental health top of mind.
Avoid the Sunday Scaries
Below are a few additional tips to help you avoid the Sunday Scaries.
- Spread out weekly chores
Don’t leave all your errands and chores for a Sunday. Try to spread them out, so you can spend more time relaxing on your Sunday.
- Make sleep a priority all week long
Many people fall into the trap of believing if they miss out on sleep during the week, they can make up for it during the weekend. Multiple studies show that this is not the case, and there is no way to make up missed sleep. Rather make sleep a priority throughout your week by creating some healthy sleep hygiene habits.
- Practice mindfulness
Another habit to cultivate throughout the week is mindfulness. Practice being in the present moment rather than stressing about the future or past events. As Sunday night rolls around, you will be able to practice mindfulness with ease.
- Make Mondays special
Plan a stop at your favourite coffee shop or meet a good friend for lunch every Monday. Planning special events for Mondays can help balance the negative emotions you might feel on Sunday.
- Write about your feelings
Take some time journalling your feelings, literally doing a ‘brain dump’. Don’t edit yourself or try to control what you write, just write what you feel. Simply expressing your emotions in a safe way, like through your writing, might help alleviate your anxiety.
Sunday Scaries won’t feel so bad if you love your bed
For some people, climbing into bed at night is one of the best parts of their day. For this to be true, it’s important to have a good quality mattress. A mattress can either help or hurt the quality of your sleep depending on the technology and materials used in its design. If you find yourself tossing and turning throughout the night, have trouble falling asleep because you are uncomfortable, and wake up with pain or soreness, it’s likely time for a replacement.
Sealy Posturepedic beds are specially designed to keep your spine in a neutral position allowing the muscles to relax. In addition to support, it’s also important to have the right amount of comfort. Some people prefer a harder sleeping surface, while others enjoy a nice, plush feel they can sink into. The harder surface can provide some conformance but more support, while the softer surface allows for more conformance and relief of pressure points. The right solution will depend on each individual and their unique needs.
With a mattress that provides support and comfort, you are more likely to fall asleep quickly and get a deep, undisturbed night of sleep, even on a Sunday. Find out which mattress type is right for you.
