Do you suffer from the dreaded “Sunday fears”?
Often before the “Monday blues,” the anxiety we feel about what should be a “funny Sunday” can actually be remedied, experts say, with just a few simple tricks.
To “help prevent burnout”, psychotherapist Belinda Sidhu told the Daily Mail that she recommends turning off work phones and logging out of work email accounts from Friday afternoon until Monday morning. After all, out of sight, out of mind.
Along with setting realistic goals for the first day of the week, this has proven to be an effective strategy for combating the Monday dread, which gave birth to the “minimum Monday” trend.
TikToker Marisa Jo Mayes, who coined the term, blames “Sunday fears” for her lack of motivation when Monday rolls around.
To increase productivity in the face of overwhelming anxiety, he decided to only complete the “minimum” on the first day of the week, and he says it worked.
The advice comes as Gen Z fuels burnout in the workplace, according to recent data from Cigna. Research shows that 91% of the younger generation report higher than average stress levels.
Psychologist Augusto Blanco told the Daily Mail that setting limits at work is “especially important” if the stress is coming from co-workers.
“This not only limits the amount of conflict one faces in the workplace, but also gives us the confidence that we can stand up for ourselves and not put up with things we don’t like,” he said.
There are habits that workers can adopt to add some joy to their lives, rather than just subtract from the negative aspects of work.
For example, Blanco recommends watching a movie, having dessert, or really engaging in anything considered fun.
In turn, “it will help to offset the physical aversion that comes from the fears of Sundays,” he explained.
Planning ahead also gives people something to look forward to during the week, Sidhu noted.
“If you know you have a pattern where a given day can affect your mood, think about what you can present that brings you joy, whether it’s coffee with a friend or a walk in nature,” she advised.
Physical activity has also been shown to relieve anxiety and stress. Research has found that exercise may be even better than medication for treating mental health problems.
“Try to do something you enjoy rather than just sweating it out in the gym if that’s not your thing,” psychologist Lauren Steingold told the Daily Mail, adding that even some mindfulness practices could be beneficial. “Maybe go swimming or put on some music and dance around the house.”
If all else fails, therapy might help; when in doubt, talk it out.
“It’s understandable to feel a little stressed or anxious when you see the final moments of your weekend slip away, but ‘Sunday fears’ can be a sign of something deeper,” Sidhu said, advising people to seek professional help if necessary.
“Speaking to a professional, such as a qualified therapist, can help you identify the causes of your stress or anxiety and help you address and manage it in a helpful and supportive way,” she added.