She Strengthens

The Anxious Sundays: Understanding and Overcoming the Dread of Mondays

Are you among the millions of people who feel a sense of dread or anxiety on Sundays, anticipating the upcoming workweek? You’re not alone. This phenomenon, often referred to as the “Sunday scaries,” is a common experience that can disrupt your entire week.

What Are the Sunday Scaries?

According to Kelly McKenna, a licensed therapist specializing in anxiety, the Sunday scaries are a form of anticipatory anxiety, which is a symptom of generalized anxiety disorder (GAD). This type of anxiety is characterized by excessive worrying about future events or situations, such as the workweek ahead.

Symptoms of the Sunday Scaries

The symptoms of the Sunday scaries can vary from person to person, but common signs include:

• A sense of dread or impending doom
• Sweating
• Racing heart
• Headache
• Upset or queasy stomach
• Trouble sleeping
• Shaking or trembling
• Feeling depressed

What Causes the Sunday Scaries?

The causes of the Sunday scaries are multifaceted. McKenna explains that the pressure of the upcoming workweek, combined with the ending of the weekend, can trigger anxiety. Additionally, the pandemic has increased rates of anxiety, depression, and feelings of burnout, making it even harder to cope with stressful situations.

Combatting the Sunday Scaries

Fortunately, there are ways to reduce the anxiety and dread associated with Sundays. Here are some expert tips to help you make Sundays less dreadful:

• Plan mini-vacay moments: Schedule activities that make you feel relaxed and rejuvenated, such as taking a long bath, reading a book, or practicing yoga.
• Create a relaxing Sunday night routine: Wind down with a calming activity, such as listening to soothing music, practicing meditation, or enjoying a warm cup of tea.
• Practice mindfulness: Focus on the present moment and let go of worries about the future. Try journaling, talking to a friend, or engaging in a hobby that brings you joy.
• Check-in with yourself: Reflect on your anxiety and identify any underlying issues that may be contributing to your dread of Mondays.
• Plan something enjoyable for Monday: Give yourself something to look forward to, such as trying a new coffee shop or taking a walk during your lunch break.

When to Seek Help

If your anxiety or sense of dread becomes debilitating, negatively impacts your daily life, or persists throughout the week, it may be time to seek professional help. A therapist can help you develop coping strategies and address underlying issues contributing to your anxiety.

Remember, You’re Not Alone

The Sunday scaries are a common experience that can affect anyone. By understanding the causes and symptoms, and implementing expert tips, you can reduce your anxiety and make Sundays less dreadful. Take things one Sunday at a time, and remember that you’re not alone in this struggle.