Get To Know Sunday Scaries That Are Often Experienced By Workers, Do These 6 Tips To Overcome Them

Illustration of tips for overcoming anxiety, Sunday scares (Unsplash/Alexei Maridashvili)

YOGYAKARTA – Sunday off and Monday at work trigger an erratic mood. Feelings of restlessness, irritability, stomach problems, to a vague feeling of discomfort may be experienced as the day approaches. Although it is called Sunday scares, this condition can appear every time a holiday changes to a working day.

A survey conducted in 2018 by LinkedIn, shows this feeling is very common. Of the 1,017 adults surveyed, 80 percent said they had experienced Sunday night anxiety. Feeling anxious about the week ahead and the end of this weekend is very common. There are many reasons for this, but as reported by Healthline, there is one main cause: the first day of work there is a task you don't like the most.

For more complex causes, your list of responsibilities is extensive. On the weekends there is no less work to be done so getting two days off doesn't cut tasks.

To cope with the end of the day on this anxious holiday, it's important to build understanding. Check for temporary concerns by keeping a journal. Write a list of tasks to look for possible solutions. If you are overwhelmed with tasks to complete, divide them into three categories. These include things you have to do yourself, tasks that can wait, and things that other people can help you do.

Illustration of tips for overcoming anxiety, Sunday scares (Unsplash/Darius Bashar)

Another way to deal with Sunday scares is to make the weekends more exciting. Try these tips for a quieter Sunday:

1. Get over the worst first

Work, even if you don't like a certain task, needs to be done even if it's the weekend. So finish your errands by Friday night, if you're really ambitious. Otherwise, allocate a maximum of half a day to complete the tasks you least enjoy. Then, take some time to have fun and relax at the end of the day.

2. Set the speed of completing the task

Try to list all the tasks for the week. It's better if you give it time before bed every day to complete it. You can sit back and relax on the sofa while doing the one thing possible so that the tasks do not pile up towards the weekend.

3. Make holidays an exclusive time

Dedicating your day off to leisure activities will help you feel more relaxed. Like taking a yoga class, going on a trip, or reading the book you enjoy the most.

4. Me time at home

Treating yourself well can be quite helpful in banishing anxiety about 'tomorrow Monday'. Plan a special treat for yourself on Sunday night. For example, ordering food from a favorite restaurant or taking a warm bath with a soothing scented soap.

5. Make Monday a special moment

When Monday is considered scary, you can make it more fun. Color the first day of work with special moments, such as breaking the news with a distant friend. Or communicate with coworkers but talk about things other than work.

6. Ignore work-related texts and emails

Make the mind calm, there are various ways. One of them is by temporarily getting out of the crowd of text and email notifications from your device. But of course you need to measure it, if an emergency arises still can't be avoided right.

On top of the six recommended tips and brainstorming for dealing with Sunday caries, getting in the habit of prioritizing the activities above can reduce anxiety.