Two thirds of Brits are said to suffer from the so-called ‘Sunday scaries’ – a saying referring to the nerves and jitters that set in on a Sunday evening when thinking about the work week ahead
With two-thirds of Brits battling with the Sunday scaries every week, an expert has revealed how you can combat the anxiety of dealing with the slog ahead with a few simple steps.
Work stresses, lack of sleep and looming to-do lists can often be the cause of the creeping sense of dread Brits feel on a Sunday evening. The Sunday scaries are a form of anticipatory anxiety – in other words, worrying about something that is yet to happen. Apparently, they can peak for many people just after 5pm.
Research commissioned by the government in 2022 found that distraction tactics people reported varied by age group, with those aged 18 to 24 most likely to scroll on social media, 25 to 32-year-olds binge watching TV and 33 to 40-year-olds turning to comfort eating. But Catharina Björkman, a Scandi lifestyle expert at Contura, has shared her top tips for those struggling with that dreaded Sunday feeling.
Plan ahead
To ease some of the pressure, Catharina suggests planning the basics at the weekend so you can kick start the week with a plan. She says: “The perfect example of this is meal prepping – or even just planning what you will make for dinner each night of the week. This removes the mental effort of coming home after work and having to think about what to cook.
“Keep going with the organising and sit down for a weekend ‘team meeting’ to make sure household members are across ins and outs and priorities. Whilst this may seem reminiscent of the language you come across at work, it will remove post-weekend dread with the knowledge that everything is in order. No more Monday morning panic because the school pick up rota hasn’t been set or you haven’t agreed who will collect the dry cleaning.”
Time management
Catharina says simple changes to your time management can make all the difference to planning your life around your working day. Whether you are on a standard 9-5 routine, or a longer 12-hour day, managing your time is vital to ensuring work-life balance.
She adds: “If we sleep the recommended eight hours a night, that still gives us another eight hours every day to fill for ourselves. By prioritising this time for self-care, hobbies, time out in nature, or spending time with loved ones, we can achieve a better balance.
“Just like you would meal prep, plan out activities for each evening so you know at the start of the week that there will be events to look forward to once the workday is done. Going out for dinner with friends, seeing a much-anticipated film, or even just blocking out time to sit at home with a glass of wine or mocktail whilst you take a bath, read a book or binge a boxset are all things that will add meaning and enjoyment to your week.”
Habit
Catharina’s final tip is to stick to a tried and tested routine that will keep you calm and collected during the stressful work week. “The stress hormone, cortisol, will likely worsen Sunday scaries anxiety,” she says.
“Having a set wind down and wakeup routine will help your body relax at night and feel energised in the morning, balancing stress levels and keeping you calm throughout the day.
“Your routine can be whatever works for you and your lifestyle. At night a skin care routine followed by five minutes of meditation and then reading is one example.
“Perhaps a soothing session of bedtime stretching before zoning out to brown noise could work for you. The idea is to find what calms your mind and stick with it. The routine will work to ready the mind and body each night for relaxation and sleep.”
