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

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

But nothing beats spending your Sunday and suddenly being overcome by a wave of fear.

Despite its light-hearted name, the Sunday Scaries should not be dismissed lightly.

And health ministry ministers have vowed to help people allay the fear of going back to work on Monday.

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

The so-called ‘Sunday scaries’ can also result in physical manifestations such as headaches, muscle tension, fatigue and even insomnia.

So how can we really reduce Monday anxiety?

Be realistic about the workload

The gloom and anxiety of returning to work after a relaxing weekend can be mitigated by a low-commitment first day back, experts suggest.

Be honest about what you can achieve and set clear boundaries 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 on the weekend to check your email, try turning it off and putting it out of sight from Friday afternoon to Monday morning,” she said.

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

Setting work boundaries is “particularly important” when the cause of concern is colleague-related, added Augusto Blanco, a psychologist for TherapyFinders.co.uk.

“Whether we’re faced with workplace bullies or people who demand more than we can give — or that’s specified in our contract — learning how to set a respectful and firm boundary that we don’t give in to will eventually make the other person tell them that we will not tolerate any form of mistreatment anymore,” he said.

“Not only does this limit the amount of conflict people face in the workplace, but it also gives us confidence that we can stand up for ourselves and not have to put up with things we don’t like.”

Plan fun into your weekend

“Setting aside an activity, dessert, movie or something you thoroughly enjoy for Sunday night or Monday after work helps offset the physical aversion that comes from Sunday fears,” Blanco told MailOnline.

Planning ahead to schedule something you enjoy also gives 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 at home, bake a cake or set aside time to read a good book.

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

Ms Sidhu added: “If you are aware that you have a pattern where any given day can affect your mood, think about what you can introduce that brings you joy – be it a cup of coffee with a friend or a walk in nature.’

Excercise

We all know that exercise has both physical and mental benefits, and research shows that it releases endorphins and enkephalin, which make us feel good.

But exercising doesn’t have to mean intense HT training.

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

“Maybe go for a swim or put on some music and dance around the house.”

Doing mindful activities can also help us to get respite from worrying about the future.

“You could try doing a mindfulness or relaxation exercise or doing another activity, such as walking, with a mindful state of mind,” she added.

‘Being outside in nature is very 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 the Sunday Scaries are so scary you don’t even want to let other people know you feel them.

But rather than just dreading the work week ahead, talking to others can help you get to the root of the problem.

Ms Steingold told MailOnline: ‘If the anxiety you’re feeling continues for the week ahead, try to get some clarity on what exactly is making you anxious.

“If the anxiety starts to get unmanageable or excessive, you may want to speak to your GP or contact your local Talking Therapies provider for support.”

While the Sunday Scaries affect everyone differently, there also comes a time when it may be time to get a job that doesn’t make you feel that way, Ms Sidhu added.

“It’s understandable to feel a bit of stress or anxiety as you watch the last moments of your weekend slip by, but the ‘Sunday Scaries’ could be a sign of something deeper,” she 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 them 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, you can only ignore it for so long.

“Consider what it is about your work that needs your attention and how you might sort it or solve it.”