October may be the peak of spooky season, but many people get scared year-round every time Sunday rolls around and the thought of having to go into work on Monday morning arises. Commonly called the “Sunday Scaries,” it refers to the sense of dread or fear that comes up as people who work traditional 9 to 5 Monday through Friday jobs realize that their weekend and time away from work is coming to an end.
During the pandemic, as many businesses shifted to a work from home model, the dread seemed to lessen, because it wasn’t so bad to think about rolling out of bed a couple minutes before you had to log on to work. Now, as more businesses have required that workers come back to the office, the Sunday Scaries have come back with a vengeance. Now many workers, especially those who are more introverted by nature, have the Sunday Scaries plus resentment that they cannot continue working from home, where they felt more comfortable.
If you’re someone who feels this way, while you may not be able to change the fact that you have to go to work on Monday, or that you’re not able to fully telework, you can take some steps to ease your transition from the weekend into the workweek:
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- Check on your mental health. Ask yourself, is this just feeling bummed that the weekend is over, or is this something that feels deeper or like it stretches into more areas of your life? If it is a feeling that is intense, or causes you to feel anxious, highly stressed, or even depressed, you should reach out to a mental health professional to discuss your feelings. Therapists are available in person on online; telehealth models like Talkspace (which accepts insurance) and Betterhelp can be great solutions for more introverted people or for those who prefer not to or cannot leave the house. Most insurances now cover mental health services. If reaching out to a therapist feels to intimidating, then reach out to a friend or loved one, or speak to your doctor about how you’re feeling. Connecting with others can help you feel less alone, and get you used to talking about uncomfortable feelings.
- Assess your career/job. Are you getting the Sunday Scaries because your work is not aligned with what you want to do in life? Or do you love your career but your workplace is not the best fit? Our discomfort can be a powerful teacher and call us to take stock of where we are in life. If you’re not clear that you love your job and career, take some time to journal and write out what you’re feeling. See what arises for you. Do you need to have a talk with your supervisor about a situation or job duty that you’d like to see shift? Is it apparent that you need to start applying for jobs elsewhere? Have you been holding back from doing what you truly love because you’ve been scared you’ll be judged for it? The longer you stay misaligned with what you love to do, the longer you’re missing out on living the life you want. Not every day is going to be a dream when you’re doing what you love, but you’ll know you’re working towards your mission and passion. If something needs to change, take active steps towards making that happen, and your mindset will begin to improve.
- Shift your thoughts. Yes, ok it might be fun to live in a world where you only work when you want to, and you can play more and do whatever you want, but unless you win the lottery or were born into massive wealth, you have to work regularly to earn money to pay your bills, go on vacations, and do other things that are important to you. So because you have to work, you will inevitably find yourself at that time-point where you realize that your time off is over. When the thoughts start, as soon as you can, catch yourself and stop them by telling yourself a new thought. Here are some examples:
- Instead of: Ugh, I hate this job and I wish I didn’t have to go back to work tomorrow. Try: this job is not the best fit for me right now, but I’m actively applying for new jobs and I know I’ll find the right one soon.
- Instead of: I hate working with that client and my boss is so annoying! Try: My client is very challenging to work with, and I wish my boss were more supportive, so I’ll talk to her to see if she can assist me.
- Instead of: This commute is killing me! Try: While the commute is long, I’ll pick out a book I’ve been wanting to read recently and download the audiobook version so I can listen while I drive.
It takes some practice, but over time you’ll catch your negative thoughts sooner and be able to retrain your brain.
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- Practice self-care. I may sound like a broken record in many of my articles, but tending yourself is critical. Acupuncture treatment, massage therapy, yoga, tai chi, qi gong, sound therapy, and meditation are all excellent for reducing stress, anxiety, and tension held in the body. They also help the nervous system to return to a more normalized state so you are not always on high alert. But you don’t have to go to a practitioner or a class to experience healing of the nervous system; spending time in nature is deeply healing. Forest bathing (spending time in the forest and enjoying the experience in full- sounds, smells, sights), sitting on the beach, or even walking barefoot in the grass helps you to slow down, breathe deeply, and to connect to the energy of the earth.
Sunday evenings may still be a bummer when we realize the feelings of freedom are loosening their grip on you, but they don’t have to be scary. Using these practices, you can take positive steps to begin to shift your mindset and your career so it is aligned with what truly serves you.
Note: This article was originally published in a local magazine for their October 2023 issue. For citation references, please contact Dr. Yocum at https://jenyocum.com/contact/
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