The football games are nearing the two-minute warning and the familiar ticking noise from 60 Minutes plays in unison with your racing heartbeat. You find yourself having to say goodbye to yet another weekend and hello to a bad case of the Sunday Scaries- but don’t worry, you’re not alone.
What are the Sunday Scaries?
The Sunday Scaries are the anxieties one experiences on Sunday when thinking about the workweek that lies ahead. These scaries may also be commonly referred to as the Sunday Blues or Sunday Shakes.
This concept of the Sunday Scaries may seem silly to some, but it’s an epidemic that is affecting employee engagement and productivity across the U.S. In fact, a LinkedIn survey found that 80% of workplace professionals across all generations are suffering from the stress and anxiety that comes on a Sunday evening, with Gen Z leading the way at 94%.
How to Combat the Sunday Scaries
You don’t have to fall victim to the Sunday Scaries, as there are some steps that you can take to help alleviate the symptoms:
1. Get Organized
Create a plan for the week ahead so you can hit the ground running on Monday. Make to-do lists of what you wish to accomplish over the course of the next 5 days and review your schedule to ensure you’re making the most of your time. Cross off items on your list as you complete each task.
2. Physical Activity
Physical exercise is a scientifically proven mood booster that decreases both depression and anxiety. Get your blood pumping, boost endorphin levels, and clear your mind by going on a brisk walk, run, or playing a pick-up game with friends.
3. Get Your Sleep
According to a study by the Centers for Disease Control (CDC), 1 in 3 American adults don’t get enough sleep. Lack of sleep can lead to a variety of health and under performing issues like increased risk of depression, impaired brain activity, and a weakened immune system. Stick to a regular sleep schedule and make it a priority to get a good nights rest.
4. Avoid Social Media
Put down the phone and disconnect from the digital world. Spend your last few weekend hours doing something you enjoy versus sitting on the couch scrolling through endless feeds of Twitter wars.
5. Nutritious Meal
Your body needs fuel to run, but make sure you’re choosing premium. Head to the grocery store and whip up a healthy Sunday night dinner. Go the extra mile and prepare healthy meals for the week ahead.
There is no immediate cure for the Sunday Scaries, but small lifestyle changes may help to lessen that Sunday night stress and lead to a productive Monday.
If your Sunday Scaries continue to progress and become out of control, you may want to take a step back and evaluate your workload. If necessary, have a conversation with your boss about why you may feel overwhelmed and get to the root of the problem before you become unhappy and disengaged.
This blog was written by Ally Edwards, Marketing Communications Manager at PeopleGuru. This post may not be copied or published without permission.