Write Your Way Through the “Sunday Night Scaries”
Eighty percent of working adults in the USA have experience with this. It occurs at the end of the week and usually shows up around 4:00 p.m. No, it is not a special dinner guest. It is the “Sunday Night Scaries.” Symptoms may include stomach issues and sleeping difficulties. This version of anticipatory anxiety puts a damper on Sunday for many professionals who wonder if they made the most of their short weekend and dread the start of the workweek. Recommendations abound for how to manage this sinking feeling in the pit of your stomach. Individuals who suffer from this discomfort may want to start by trying something relatively low key (so it doesn’t feel like adding another “homework” item to your list!). All you need is pen and paper to try these simple techniques.
Negative thoughts can flood your mind as Sunday starts to wind down. The first technique allows you to “voice” these premature thoughts and assumptions on a simple list. Getting these concerns on paper can color some of the stories you are telling yourself and offer an opportunity for you to challenge them. For example, maybe you write down, “The big event I am planning on Wednesday is going to be horrible” in the first column. Create a second column where you refute this statement by listing evidence to the contrary. In the example above, you may list out examples of past events you have planned that were successful. You may even list some of the “wins” that took place during said events. Writing down these anxious thoughts can often pop the power behind them.
The second strategy involves getting a jumpstart on your work week. Creating a to-do list can help put your mind at rest. What sort of to-do list? It pays to be strategic by attacking the item that weighs heaviest on your mind. For example, are you stressed about planning lunches and dinners for the week? Start with a grocery list and meal plan. Are you worried about meeting your deadlines at work for the coming week? Block time for big projects on your calendar or create a list of items you can ask colleagues for help with (delegation can ease some of your anxiety), so you know where to start your day Monday morning. This technique allows you to start your work week with a sense of accomplishment!
If you are giving one of these ideas a go for the first time, try it on Sunday morning. Your “Sunday Night Scaries” may be lessened as a result of adding this new routine to your weekend schedule. One recommendation, try shutting down your laptop for this activity (if possible). There is something about writing that causes your brain to engage in a manner not necessary when using technology. An additional perk to setting your laptop or smart phone down is you won’t find yourself getting distracted by social media pings and email alerts.
Originally featured in UBA’s August 2021 HR Elements Newsletter.
