Always get the ‘Sunday scaries’? Experts share four simple tricks to banish your blues

We all know how a tight-lipped boss, a long commute to work, or an overwhelming to-do list can naturally lead us to feel stressed about work.

But there’s nothing like spending Sunday and suddenly being hit by a wave of dread.

Despite their cheery name, Sunday Scaries are not to be taken lightly.

And ministers from the Department of Health have pledged to help people deal with the fear of returning to work on a Monday.

It came after research commissioned by the Office for the Improvement of Health and Disparities (OHID) last year found that more than two-thirds of all Britons experience frequent anxiety on Sundays.

The so-called “Sunday fears” can also turn into physical manifestations such as headaches, muscle tension, fatigue and even insomnia.

So how can we really reduce the pre-Monday dread?

Be realistic about the workload

The sadness and fear of going back to work after a relaxing weekend can be eased with a low-risk first day, experts suggest.

Be honest about what you can achieve and set clear limits to “help prevent burnout”, Belinda Sidhu, a psychotherapist at TherapyFinders.co.uk, told MailOnline.

“For example, if you find yourself reaching for your work phone to check your emails on the weekends, try turning it off and storing it out of sight on a Friday afternoon until Monday morning,” he said.

Set a realistic to-do list, with a concise to-do list, research also suggests.

Setting work limits is “especially important” when the cause for concern is related to a colleague, added Augusto Blanco, a psychologist at TherapyFinders.co.uk.

“Whether we are dealing with bullies at work or people who demand more than we can give, or that was specified in our contract, learning to set a respectful and firm limit on which we will not compromise will eventually tell the other person that we will do it”. I no longer tolerate mistreatment of any kind,’ she said.

“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.”

Program fun in your weekend

“Putting aside an activity, a dessert, a movie or anything you really enjoy for Sunday night or Monday after work will help offset the physical aversion that comes from Sunday fears,” said Mr. Blanco to MailOnline.

Planning ahead to schedule something you enjoy will also give you something to look forward to, Ms. Sidhu added.

Make your Sunday fun by going out and meeting a friend.

If you prefer to stay home, bake a cake or book time to read a good book.

Experts recommend making the first day of your work week something you look forward to rather than dread.

Ms Sidhu added: “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 a coffee with a friend or a walk in nature “.

Exercise

We all know that exercise has both physical and mental benefits, and research shows that it produces endorphins and enkephalins that help us feel good.

But exercise doesn’t have to mean intensive HT training.

Lauren Steingold, a psychologist at TherapyFinders.co.uk, told MailOnline: “Try doing something you enjoy rather than just sweating it out in the gym if that’s not your thing.”

‘Maybe go swimming or put on some music and dance around the house.’

Engaging in a mindful activity can also help ease worries about the future.

“You could try doing a mindfulness or relaxation exercise or doing any activity, like going for a walk, with a mindful frame of mind,” she added.

‘Being in nature is really good for our well-being. You could try visiting a new place or keep it simple and take a walk around your neighborhood.’

talk about it

Sometimes Sunday Scaries are so scary that you don’t even want other people to know you’re feeling them.

But instead of just dreading the work week ahead, talking with others can help you pinpoint the root of the problem.

Ms Steingold told MailOnline: “If the anxiety you feel about the next week persists, try to get some clarity on what exactly is making you feel anxious.”

“If the anxiety starts to feel uncontrollable or excessive, you may want to talk to your GP or contact your local Talking Therapies provider for help.”

While Sunday Scaries affects everyone differently, there also comes a point where it may be time to look for a job that doesn’t make you feel this way, added Ms Sidhu.

“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,” he said.

“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.”

Daniel Glazer, a clinical psychologist and co-founder of UK Therapy Rooms, also told MailOnline: “A bit like the warning light that comes on in your car when you need to fill up with petrol, there’s only so much time you can ignore it.”

‘Consider what needs your attention in your work and how you can begin to sort or resolve it.’