First a quote: “Worry is my worst enemy… an enemy I unleash upon myself.” – Terri Guillemets
Good morning and happy Monday.
When I was a young school-age child, I remember experiencing a mixed range of emotions when it came to Sunday evenings. On the positive side, we had very enjoyable family traditions. We ate a Midwestern “supper” together as a family and then sat down to watch our favorite television shows.
Lassie was first and a family favorite. What a great show! What child didn’t want to have a pet super-hero-dog like Lassie? Always saving the day and getting Timmy out of trouble!
Lassie was followed by Walt Disney’s Wonderful World of Color, another family favorite! (Even though our family watched on a black & white television. A color TV was not an early arrival in the Yager household.)
On very rare occasions we could stay up late enough to watch Bonanza featuring Ben, Hoss, and Little Joe Cartwright which aired at 9:00 pm… after our bedtime. I can still remember the opening scene with flames bursting out of a Virginia City map and even humming the title song.I’m certainly dating myself here.
On the downside, however, I also remember feeling quite anxious on many Sunday evenings. Starting with a “pit in my stomach.” Those feelings would build up deep inside of me as the Disney episode neared its end and bedtime approached.
While I have vivid memories of those feelings, I don’t remember their source. Was it feeling sad that the weekend was almost over, or that the next day was a “back-to-school” Monday? I’m not certain. I do remember occasionally having “unfinished homework” hanging over my head which tended to amplify those feelings of anxiousness.
“My anxiety doesn’t come from thinking about the future, but from wanting to control it.” – Hugh Prather
I hadn’t given those almost ancient feelings much thought until just recently when I was introduced to the term “Sunday Scaries.” I was participating in a client-led event where a friend & colleague (Walker) introduced the term to our participant group. He gave his wife credit for introducing the phrase to him.
Almost everyone in the group knew instantly the stress being described by that new terminology and could easily relate.
What are the Sunday Scaries? As the weekend draws to a close and the reality of the upcoming workweek sets in, many individuals experience a familiar sense of anxiety and unease. This phenomenon, colloquially known as the “Sunday Scaries,” refers to the psychological and emotional distress that often accompanies the end of the weekend.
The Sunday Scaries are characterized by a mix of apprehension, stress, and restlessness that can arise on Sunday evenings. This phenomenon is not limited to any demographic group or profession; it affects individuals across various industries and walks of life.
A quick Google search revealed that Sunday Scaries are a very common phenomenon and are experienced by many, if not most people, at least occasionally. A LinkedIn survey estimates 80% of working professionals experience these emotions and stressors. This number is even higher for Millennials and Generation Z.
Following are a few strategies for minimizing the Sunday Scaries in your life:
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Live “in the moment” – Focus on the present moment and the enjoyment you derive from your personal life. Living in the here and now is key.
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Shift your “self-talk” – Engaging in positive self-talk and visualizing successful outcomes can help shift your mindset and reduce anxiety.
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Prepare for Monday – One practical strategy to combat the Sunday Scaries is to prepare for Monday in advance. Take a few minutes on Sunday to organize your workspace, pack your bag, and lay out your outfit for the next day. This simple act of preparation can help alleviate last-minute rushing and provide a sense of control over the week ahead.
“Nothing diminishes anxiety faster than action.”
– Walther Anderson
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Practice self-care: Engage in activities that promote relaxation and self-care. This can include exercise, meditation, reading, spending time in nature, or engaging in hobbies. These activities help shift focus away from work-related stressors and promote a sense of well-being.
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Establish a routine: Maintain a consistent sleep schedule throughout the week, including weekends. A regular routine can help regulate sleep patterns and reduce anxiety.
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Reflect on Past Accomplishments: Instead of fixating on the challenges that may lie ahead, shift your focus towards reflecting on your past accomplishments. Take a few moments on Sundays to acknowledge and appreciate the successes and achievements you’ve experienced in both your personal and professional life.
This exercise helps build confidence and reminds you of your capabilities, allowing you to approach the week with a more optimistic outlook.
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Practice mindfulness: Engage in mindfulness techniques such as deep breathing exercises or meditation to center yourself and alleviate stress. Focus on the present moment and let go of future worries.
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Seek social support: Share your feelings and concerns with trusted friends, family, or colleagues. Talking about your worries can help provide perspective and emotional support.
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Shift your mindset: Instead of viewing Sunday as the end of the weekend, re-frame it as an opportunity for a fresh start. Cultivate a positive mindset and focus on the potential for growth and accomplishment in the week ahead.
The Sunday Scaries are a common experience for many individuals, but they need not dictate our overall well-being and productivity. By understanding the underlying causes and implementing effective strategies, we can conquer these Sunday blues.
What are your thoughts on this topic? What advice would you offer?
Related MMM articles:
How will you live, love, or lead differently, or better, this week?
Sincerely,
Bryan Yager
“Expanding Your Capacity for Success”
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Bonus Quotes:
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“Do what you can, with what you’ve got, where you are.” – Theodore Roosevelt
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“Feelings come and go like clouds in a windy day. Conscious breathing is my anchor.” – Thich Nhat Hanh
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“Sorry looks back, worry looks around, faith looks up.” – Ralph Waldo Emerson
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“You don’t have to see the whole staircase, just take the first step.” – Martin Luther King
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“We must have a pie. Stress cannot exist in the presence of a pie.” – David Mamet
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“I cannot always control what goes on outside. But I can always control what goes on inside.” — Wayne Dyer
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“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” – Epictetus
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“Just when the caterpillar thought the world was ending, he turned into a butterfly .” – unknown proverb.
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“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” – Arthur Somers Roche
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“Anxiety does not empty tomorrow of our sorrows, but only empties today of it’s strength .” – Charles Sprugeon
