How do I stop my Monday work dread? The phrase “Sunday scaries” was introduced in the Urban Dictionary in 2009. The stress around deadlines, frustrating bosses, or a long commute strikes strongly for many of us. So how do you treat the brand of anxiety that crops up on Sunday nights?
11 Strategies When You Dread Going To Work
Try out these tips to ward off Monday dread.
1. Delete Your Outlook App On Weekends
Weekends should be a true pause on all things work-related. But mobile phones have made it difficult as our work follows us, dinging someone’s emails anytime.
These tiny interruptions can cause big waves of anxiety. Consider deleting your mail app from your phone as soon as Friday at 5 p.m. hits. This will also serve as an exhale type of moment, signifying it’s time to unplug after a week of hard work.
2. Work For 1 Hour On Sunday
Conversely, sometimes you need to plug in on the weekends to avoid anxiety. I’ve found that some of my career coaching clients benefit from connecting to work for one hour.
This time should be focused, though. Use your weekend work hour to get set for the week ahead. Stay in an offensive state of mind instead of going into defense mode by replying to emails.
3. Plan Your Week
As mentioned, creating a proactive plan for your week can generate a sense of control and calm. Consider writing your plan down. Putting pen to paper helps you to slow down and think about what you want to accomplish.
4. Find Something During The Work Week To Get Excited About
Write a list of things that make you happy, like listening to your favorite podcast on your commute or having sushi at your favorite spot on your lunch break.
Plan time for these things as if they were work meetings. Schedule them, so they happen (and work doesn’t derail you). There’s something healthy and necessary about taking time for yourself.
5. Take An Office Breather
I understand some people don’t have the privilege of flexibility to take a lunch break or even listen to a podcast during work.
A great office escape is to focus on your breathing. Just a few minutes of concentrated breathing can stabilize heart rates and calm your nerves.
6. Plan Low-Key Sunday Activities
Sunday Funday can seem like a good idea to ward off anxiety. But adding alcohol into the mix on Sunday might be something to put on hold, especially if you’re experiencing anxiety and depression. Monday dread is made even worse by a hangover, dehydration, and fatigue.
7. Don’t Beat Yourself Up About It
Job anxiety can be expected. Feel whatever you need to, and don’t beat yourself up.
A genuine concern is an impact on health, mental wellness, and a general sense of happiness when you spend too much time dreading work.