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  • Writer's pictureAnn Walsh

Banishing the Sunday Scaries: Tips for a Less Stressful Week Ahead

Have you ever experienced the infamous "Sunday Scaries" or the "Sunday Afternoon Blues"? That uneasy feeling that creeps in around 4 pm as the workweek draws near. It's not always about hating your job but rather the mounting pressure to excel in various aspects of life. The Sunday Scaries stem from an overwhelming sense of responsibility and the desire to meet expectations.


One major source of pressure is the need to excel at work. We all strive for financial stability and a secure future, which means meeting deadlines, delivering quality results, and impressing our managers. The anxiety can be overwhelming, but remember; pressure can also drive growth and success. Embrace it as an opportunity to push your boundaries and reach new heights.


In addition to professional aspirations, everyday responsibilities contribute to the Sunday Scaries. Balancing work and personal life is challenging, especially for those with children. The pressure to provide for your family, along with cooking, cleaning, and childcare responsibilities, can feel overwhelming.


Here are some tips to help you overcome the Sunday Scaries:

  • Disconnect from work: Give yourself a break and avoid checking work emails or thinking about work-related stuff on Sundays. Let your mind recharge. Remember, it's your day off, so enjoy it!

  • Plan something fun: Have something enjoyable lined up for Sunday evening, whether meeting friends, watching a movie, cooking for the week, or simply relaxing and practicing self-care. Having a fun activity to look forward to can shift your focus away from the impending workweek.

  • Get organized: Spend Sunday evening organizing your week ahead. Make a to-do list, set goals, and prioritize tasks. By getting your ducks in a row, you'll feel more prepared and in control, which can alleviate anxiety.

  • Reflect on your situation: Take time to evaluate your feelings about your job. Consider what you dislike and explore potential changes to improve your situation. Reflecting on your career goals and aspirations can provide perspective and motivation to explore alternatives.

  • Focus on the positives: Even if you dislike your job, you may find certain aspects bearable or enjoyable. Concentrate on these positive aspects and remind yourself of them.

  • Set small weekly goals: Break the workweek into smaller, manageable goals. Setting achievable daily goals can help you regain control and make the week more manageable.

  • Prioritize work-life balance: Strive for a healthy work-life balance throughout the week. Dedicate time to activities and relationships outside of work that bring you joy and fulfillment. By cultivating a well-rounded life, you can offset some of the negative emotions associated with your job.

  • Practice stress management techniques: Implement stress management techniques on Sundays to calm your mind and reduce anxiety.

  • Build a support network: Share your feelings with trusted friends, family, or colleagues who can provide support and understanding. Discussing your concerns with others can help alleviate stress and anxiety.

My smiley slippers make appearances on countless Sunday evenings and Monday mornings.


Remember, think about what works best for you, and creating a positive mindset is key.


You got this, and Happy Sunday!



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