Anxiety comes in all shapes and sizes. People have anxiety about going to work everyday. And, while no two experiences may be exactly the same, there are some stressors on our mental health that are shared by the masses. What can be helpful are tips for calming work anxiety.
Most of us have experienced the “Sunday Scaries” at one point or another. It’s that feeling of dread that creeps up as the weekend draws to a close, and we begin to anticipate the work week ahead. Studies show it is a common phenomenon, among all levels of employed persons. Even your boss may have the same anxieties, as some studies show as much as one in two business leaders feel the Sunday Scaries.
The Sunday Scaries are often characterized by anxiety and worry over the idea of returning to work on Monday. Weekdays tend to be busy for many, while weekends are often reserved for downtime. You can feel this anxiety to return to a hectic week even if you don’t have a particularly stressful schedule coming up.
Sometimes it is the unknown that comes with a new workweek, which can set off anxiety in anyone. Even those who love what they do, and welcome challenges in their professional lives, can have this anxiety from time to time.
The Sunday Scaries can manifest in the form of stomach issues, restlessness, irritability, depression, or a general sense of unease. Many turn to medications, both prescribed and over-the-counter, to ease their symptoms. From chomping down some antacids, to increasing sleep medications, many suffering from anxieties like the Sunday Scaries turn to medications that may be otherwise unnecessary.
Thankfully, there’s a lot you can do to calm work anxiety on Sunday so you can get the most out of your weekend! And, more importantly, reduce your need for medications. By making sensible lifestyle changes, you can avoid the need for drugs and their potentially harmful side effects.
Here, the Med Shadow Foundation provides some helpful strategies on how to deal with work anxiety and reduce your pre-work-week stress.
Address Tangible Problems
First, try to narrow down the cause of your work anxiety. Identifying what it is you’re worried about can help you find ways to address looming problems and feel more prepared for Monday.
- Consolidate and organize your work tasks to get a better handle on your priorities.
- Identify work tasks that someone else could help with and see if you can delegate some of your responsibilities to lighten the load.
- Every Friday, spend some time preparing for the upcoming week so you know what to expect.
Make Your Home a Calming Oasis
Despite feeling prepared for the workweek, you might still experience a feeling of dread and anxiety on Sunday. Turning your home into a relaxing sanctuary can help calm these distressing feelings.
- Clean and declutter your home to make room for positive energy.
- Keep your bedroom free of work-related items and clutter to improve your sleep quality.
- Find and use quick cleaning strategies so that you don’t have to stress about things like extended laundry times and Playdough stuck in your carpet!
- Decorate your home in a way that makes you feel content and comfortable.
Spend Your Sundays on Self-Care
Dedicating your Sundays to self-care is a great way to prepare for the week ahead and avoid ruminating on worries and what-ifs.
- Get your household chores and errands finished on Friday or Saturday to keep Sunday free for rest and relaxation.
- Use spare time on Sundays to practice healthy habits like exercising, preparing healthy snacks, and meditating. Exercise can not only reduce stress but decrease your risk for many harmful conditions. Preparation for the week can reduce stressors during it.
- Schedule things to look forward to on Sunday, whether it’s a coffee date with a best friend or an hour alone on the couch with a good book.
- Take a hot bath on Sunday evening to relax your body and help you fall asleep more quickly. Restful and consistent sleep helps to calm your brain and keep it healthy!
Create a Care Routine that Works
Don’t let the Sunday Scaries derail your weekend. If you often feel anxious about the upcoming workweek, think about what you can do about it without medication! Try preparing for the week on Friday, keeping your home calm and relaxing, and using your Sunday to practice healthy self-care habits.
