In both the UK and the USA, there have been recent surveys showing that over 60% of people feel uneasy on Sundays about the week that looms ahead, and this number climbs to over 70% for adults aged 18-24.
Work-related stress, anxiousness caused by a lack of sleep, and an excessive to-do list at work are some of the primary factors that lead to anxiety.
After conducting extensive research, the UK’s Office for Health Improvement and Disparities has concluded that small changes can have a big impact on mental well-being.
As a result, OHID has launched the Better Health, Every Mind Matters campaign to encourage people to take actionable steps toward improving their mental health.
Personally, I used to suffer from the Sunday Scaries until I realized that life is too short to remain in an unhappy place. I transformed my work life around, and believe it or not, nowadays Monday is one of my favorite days of the week, so I look forward to it on Sundays!
What are the Sunday Scaries?
The "Sunday Scaries" is a feeling of anxiety or dread that many people experience before returning to work on Monday morning.
This feeling can be caused by several factors, such as the stress of returning to a busy work schedule, the fear of not meeting deadlines, or concerns about job security.
For some people, the Sunday Scaries can be so intense that they find it difficult to enjoy their weekend due to the impending chaos that awaits them on Monday.
What are the Causes of the Sunday Scaries?
For some people, it may be the stress of returning to a hectic work schedule after a relaxing weekend. Others may dread the thought of facing their workload and responsibilities after a few days off.
And for some, the anxiety may be caused by larger concerns, such as job security or the fear of not meeting deadlines.
The hamster wheel and grind of everyday life can be frustrating. Sometimes it feels like you're just living for the weekends, when you can finally let loose and enjoy yourself.
But then reality hits, and you have to go back to the grind on Monday. It can be tough to keep up the enthusiasm week after week.
You're not alone in this struggle, as this new research shows it is the majority of people that feel like this on a Sunday. Many people feel like they're stuck in a never-ending cycle of work and stress. They just constantly feel like they're running on a treadmill, going nowhere.
But it's important to remember that there is light at the end of the tunnel. The weekends should be a time to relax and recharge so that we can face the challenges of the week ahead. And eventually, you'll reach your goals if you can keep on going through the tough times.
10 Tips to Help Overcome the Sunday Scaries
There are several things that you can do to help manage the Sunday Scaries and improve your mental well-being. Here are 10 tips for you:
1. Make a plan for the week ahead. This can help reduce feelings of anxiety caused by uncertainty.
2. Take some time for yourself during the weekend. Relax and recharge so you'll be ready for the next week.
3. Connect with friends and family members. Spending time with loved ones can help reduce stress levels.
4. Get plenty of good quality sleep. A lack of sleep can contribute to feelings of anxiety and stress.
5. Exercise regularly. Physical activity can help to reduce stress levels and improve mental well-being.
6. Talk to someone about how you're feeling. Sometimes it can be helpful to talk to someone about the things that are causing you anxiety.
7. Take a break from social media and disconnect from technology for a while.
8. Go outside and get some fresh air. Spend time in nature and take in the beauty around you.
9. Practice some relaxation techniques such as deep breathing or meditation.
10. Seek professional help if you're struggling to cope. If your anxiety is severe or persistent, you may need to seek help from a mental health professional.
Making small changes in your lifestyle can help to reduce the impact of the Sunday Scaries and improve your mental well-being. Taking action to manage your stress levels and anxiety can help you feel more in control of your life and improve your overall quality of life.
How I Beat the Sunday Scaries
For me, despite doing the above tips, the Sunday Scaries would still hit me like a ton of bricks every time.
I knew the root source of my problem, my stressful and chaotic 9-5 job. I knew that if I could escape from the corporate cubicle nation and work for myself, that I would be free from the Sunday Scaries forever.
And that's exactly what I did.
I started my own business in the evenings, weekends, and commutes to start up a software side hustle. I worked very hard, and after 6 months, I was in a position to hand in my notice and quit my job. And ever since then, I haven't looked back.
I'm now living the life that I want to live, and I don't have to dread Sundays anymore. I'm well rested from the weekend and have spent quality time with the family, and I'm looking forward to getting my teeth into the working week.
If you're in a similar position and the Sunday Scaries are ruining your life, then I urge you to take action and make a change. You won't regret it!
And if you happen to be in the software development space, I have written a free Micro SaaS book that you can use to go from suffering the Sunday Scaries to being your own boss. Why not look into it today!