Overcoming Monday blues and Sunday scaries: A guide to starting your week right
Mondays can be tough for many of us. The start of a new week often brings a sense of dread, commonly known as the Monday blues.
This feeling is so widespread that there’s even a term for the anxiety many people feel on Sunday evenings: the Sunday scaries. But why do we get them? How many of us are affected and is there a way to beat them?
Ever felt a wave of dread as the weekend wraps up? You're not alone. Many people experience what's known as the “Sunday scaries" and "Monday blues”. These terms describe the anxiety and reluctance that come with the transition from weekend relaxation to the start of the workweek.
Why do we even get the Sunday scaries?
The Sunday scaries often hit as early as Sunday afternoon and are fuelled by anticipatory anxiety about the upcoming week.
This anxiety is linked to worries about work deadlines, unfinished tasks, or a lack of control over the week ahead. Research shows that many people feel this way, regardless of whether they love or hate their jobs.
A significant number of people feel the Monday blues. According to a survey by YouGov, around 62% of workers have reported experiencing the Monday blues at some point.
This feeling is not limited to any specific age group or profession - it’s a common human experience.
While there might not be a magic cure for the Monday blues, there are several strategies that can help make Mondays more bearable according to the Calm app:
Strategies to beat the blues
Prepare ahead: Ease your anxiety by planning your week ahead. Create a to-do list or set small goals for each day. This helps create a sense of control and reduces the unknowns that often fuel anxiety.
Plan your week on Friday, take some time on Friday to organise your upcoming week. Knowing what to expect can reduce anxiety.
Have a routine: Having a consistent schedule can help you adjust more easily to the start of the week. Try to wake up and go to bed at the same time every day, even on weekends. Create realistic goals for your day.
Start your Monday with manageable tasks rather than jumping straight into the most challenging ones. This can help you ease into the week.
Practice mindfulness: Incorporate mindfulness exercises such as meditation or deep breathing. These practices can help calm your mind and reduce stress by taking breaks in between tasks.
Pushing through work when very little energy is left in the tank puts a strain on well-being and work performance. In extreme cases, nonstop work can lead to a negative spiral.
Prioritise self-care: Take time for activities that recharge you, whether it’s reading a book, going for a walk, or enjoying a hobby. This helps maintain your mental health and resilience.
Limit screen time: Reduce exposure to work-related emails or social media, which can heighten stress and make you feel like you’re always "on call".
Prioritise sleep: Try to maintain a consistent sleep schedule, even on weekends, to avoid the shock of waking up early on Monday.
Focus on positivity: Find something positive about Mondays. It could be a chance to start fresh, an opportunity to see co-workers or even just the fact that you have a job to go to.
Helpful ways to combat the Sunday scaries:
Plan something fun: Schedule a fun activity for Sunday evening, giving you something to look forward to and distracting you from anxiety.
Prepare for Monday: Lay out your clothes, pack your lunch, and organize your work materials on Sunday night to make Monday morning less stressful.
Reflect: Take a few minutes to reflect on the good things that happened over the weekend and what you’re looking forward to in the coming week.
Understanding why we get the Monday blues and Sunday scaries is the first step in overcoming them. By planning ahead, creating positive routines, and focusing on the good aspects of our lives, we can change how we feel about the start of the week.
While it might take some effort, it’s possible to turn Mondays from a day of dread into just another day, or even a day to look forward to. So, let’s start seeing Mondays in a new light and make the most of every week!