If you’ve clicked on this article, you’ve probably heard the term Sunday scary before. You may have noticed some of the following glimpses: It’s Sunday afternoon, the sun is starting to set, and – whether you’re still laughing with your family or resting on your couch – it’s you Affects that Monday is hours away. Although you can call it by different names, you may have had a unique experience. Anxiety That brings Sunday nights. But what are the horrors of Sunday, can you avoid them, and if not, is it possible to manage the feelings? We consulted an expert to find out.
What are the fears of Sunday?
Let’s start with the basics. “Moving into what is happening over the weekend often comes with a bit of a hassle,” says Region Galanti, PhD, a licensed clinical psychologist and founder of Long Island Behavior. In short: Fear of Sunday is a lovely name that describes some of the emotions we often feel when we expect the start of a week.
“Sunday contributes to a vicious cycle. Tension Dr. Vania Manipod, a board-certified psychologist in California, says that when we let worrying thoughts about next week get better. It sounds intense, but regular Sunday nerves are fairly common, and include physical thoughts such as thoughts about the next week, feelings of fear, a little sadness, or even a racing heart, insomnia, or lethargy. Feelings may be involved. There is no way to experience the fear of Sunday.
Can you escape the fear of Sunday?
“We usually have a [weekday] Structure, and if there is less structure on the weekends, this transition is difficult for people, “says Dr. Geelanti. Doing so can help make things easier. Here are just a few tips to help you do just that.
1. Keep a constant sleep-wake cycle. (Yes, even on weekends.)
Many people have a Saturday night’s sleep routine and a weekend day, but this can increase the transition you have to make on Sunday nights. Regular sleep and waking hours are also part of a good sleep cleanse, which can set you up for a better Monday morning, explained Dr. Mini Pod. To help make bedtime more attractive, consider a white noise machine or comfortable clothing and bedding.
2. Write a to-do list for Friday evening.
Making lists can help you prioritize tasks (which can go a long way in reducing stress). In a story about the reduction of Mondays, we talked about making a to-do list on Friday before you finish your workday. It can be a long list of all the thoughts in your mind, which will hopefully reduce the moments where random work will probably make you forget the plague on Sunday nights.
3. Pay attention to the awesome patterns of any Sunday.
For some people, the first signs of Sunday anxiety can be at the same time each week. Maybe it’s evening time or after you get your kids to bed. If you know what time it is, you might want to consider how to get started.
4. Then bring the air shut-off routine on Sunday night.
Once you know when your fear of Sunday begins, you can learn ways to calm yourself down before you start your work. Like most sleep helps to set the tone for the week, the Sunday night ritual can help you reduce the evening with a little less anxiety. It can include anything that makes you feel good-like taking a spa in your bathtub, exercising, journaling about next week, or your favorite podcast جو whatever your mind Helps signal that you are ready to roll.
How can you handle the fear of Sunday at this time?
1. Focus on what you need to do right now.
“Pull yourself back into the present moment,” says Dr. Gilanti. “Ask yourself, ‘What am I doing now, and what do I need to do now?'” The emphasis here is on the phrase “now.” If you have a big meeting on Tuesday morning, you don’t have to worry about Sunday night. But if you know you have a meeting at 8 a.m. on Monday and you haven’t prepared, it might make sense to use Sunday night to prepare.
2. Take five minutes to make a to-do list on Monday.
If Friday night to-do lists feel like too much work, consider taking a few minutes out of Sunday night to make your to-do list. This is especially helpful if your Sunday thoughts include emails you need to send or other details that could potentially slip through your mind when the week begins. “Give yourself five minutes to think about each task this week and then close this book, and get back to what you were doing,” Dr. Gelanti explained. Its “close the book” metaphor works literally – you can write some notes for yourself in a planner (or notes app) and otherwise try to get the thoughts of the day out of your mind.
3. Consider taking some screen free time.
Your fear of Sunday may not subside all the time as you scroll through the torment, but if you find that some of your Sunday’s horrible symptoms include running brain and difficulty falling asleep, the screen It may help to set boundaries around time. As previously reported, the light from your phone or TV can interfere with your body’s production of melatonin, and melatonin is a hormone that enables you to fall asleep. And, let’s face it, even if sleeping isn’t a problem, there’s a strong possibility that scrolling through social media won’t help you with the fear of Sunday.
4. Wait for something during the week.
Dr. Moneypod suggests that if your Sunday fears include heaps of uncertainty about tasks and responsibilities, you may want to consider a schedule. This is usually a good way to deal with uncertainty. Part of handling uncertainty is figuring out what you can and can’t control. So finding a small pocket of time to do something in the middle of the week can help you remember that you have some control over your time – even during a busy workweek.
5. Consider doing physical activity that you enjoy.
If you are physically working, you think you can talk about getting out of it. But your fight or flight response may be active, so your best bet might be to do some physical effort to release this adrenaline, Nada Gold, PhD, Hopkins School of Medicine, told herself earlier. ۔ It can be a dance party or a hard floor cleaning session. But if you are looking for some inspiration, we have a lot of exercise.
6. Remember that fear of Sunday is common.
The fear of Sunday is frightening, but it is not necessarily something you need to overcome or a sign that you need to make drastic changes in your life. A lot of people deal with them. You are not alone.
If your fear of Sunday is so great that you need extra help, there is nothing wrong with talking to a therapist or other mental health professional about them. But whether you decide to seek additional help or not, remember that we are in the midst of a global epidemic, and life is chaotic. If you have a regular shock before next week, no one will blame you. Just do your best, and, at the risk of looking like an impressive meme, try to remember that you encountered 100 through Sunday.