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Five ways to overcome the ‘Sunday Scaries’

31 March 2022 at 3:42 pm
Maggie Coggan
Do you dread Mondays? This might help 

Maggie Coggan | 31 March 2022 at 3:42 pm


Five ways to overcome the ‘Sunday Scaries’
31 March 2022 at 3:42 pm

Do you dread Mondays? This might help 

Weekends are all fun and games until it hits about 3pm on a Sunday. 

It’s the time you realise that another work week is just around the corner. You start to remember how many things you didn’t get done on Friday afternoon, or think about all the things you have coming up in the week ahead. 

It’s easy to let these aptly named “Sunday Scaries” get the better of you. But this can mean a sad end to an otherwise good two days off, and a stressful start to a new week.

Luckily, there are steps you can take to ensure you don’t let the blues get you down. We take a look. 

Clear your desk, clear your mind

It’s very easy to slam your computer shut at 5pm Friday and run off to whatever you have planned for the weekend. But setting aside 20 minutes or so at the end of your day to clear your desk, throw away any old invoices or pieces of paper, will mean that you can walk into Monday with a clear desk and a clear mind. 

Tie up loose ends 

As well as clearing your physical space on a Friday arvo, set aside some time to tie up any loose ends so that you aren’t starting the week two steps behind. 

And if you are really organised, try to think ahead. Are there any quick emails you can fire off to get the ball rolling for upcoming projects? Are there any draft letters you can smash out before clocking off for the day? Taking the time to sort out these smaller tasks will mean enjoying your weekend in full. 

Your emails are a Monday problem

When the dread starts to set in, it is very easy to reach for your phone and start checking emails. It might give you a sense of control for a second, but realistically, it’s only going to make you think about everything there is to do in the days ahead. If you are tempted to check your emails, try doing something relaxing like going for a walk, or running a bath. Alternatively, doing something a little more active, such as a few yoga stretches or going for a jog, will release endorphins and put you in a good mood. 

Have something to look forward to

Because your weekend isn’t the only time you can have fun, plan little things you can look forward to during the week, like catching up for coffee with a friend during your break, or heading to the cinema after you knock off for work for the day. 

Understand the root cause of your scaries 

If you’re experiencing these feelings every once in a while (maybe when you’ve got a big presentation coming up, or a report due for example), then they are pretty easy to manage. But if this is a weekly occurrence and it’s something that really gets you down, then it might be a good idea to look a little deeper. 

Talk to a friend or family member about why you’re feeling this way, and if the feeling lingers, it could even be time for a career change. 

Maggie Coggan  |  Journalist  |  @MaggieCoggan

Maggie Coggan is a journalist at Pro Bono News covering the social sector.

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