It’s 10pm on a Sunday night after you’ve had a great weekend filled with friends, fun and best of all a break from the work week. As you start to wind down and eventually get ready for bed, you get a wave of anxiety over you. Watching television doesn’t help it go away, and neither does taking a shower, or listening to your favorite song. You wonder whats happening, why you’re breathing becomes more faint, hands get clammy and heart starts to beat just a little too fast for comfort. In that moment you start to realize that the sooner that you go to sleep, the sooner you will have to wake up and go to work in the morning. The thought makes it harder to calm yourself down and soon it is the only thing you can think about for the rest of the night. You’re experiencing what has been termed the “Sunday Scaries.”
Anxiety-induced tension surrounding the upcoming work week can strip a weekend of its potential. Unfortunately for a large number of the working class, this is what Sunday nights feel like. An article by monster revealed that about 75% of American workers experience the phenomenon of the “Sunday blues.” Fortunately, there is research that supports the idea that work-related anxiety can be minimized and controlled.
Some practical approaches to reducing work related anxiety are:
Incorporate Matcha tea into your Sunday routine.
Research from Kumamoto University has shown that drinking Japanese Matcha Tea has statistically significant calming effects. Matcha is the finely ground powder of new leaves from shade-grown Camellia sinensis green tea bushes. In Japan, this tea is used for a variety of reasons including calming, preventing obesity, and skin conditions. I have started drinking this tea recently, and have already began to notice a difference in how easily I can fall asleep at night.
Refocus your energy by working on a Bullet Journal.
Bullet journals, or Buju, as described by the creator, Ryder Carroll, is a mindfulness practice disguised as a productivity system. Bullet journaling is a technique where you number the pages of a journal and create an index. Inside you can write anything from tasks to diary-style entries. Bullet journals allow you to focus on a task, relax, become more organized and motivates you to accomplish new goals.
Download the Headspace App for guided meditation sessions.
Meditation has been found to significantly lower the likeliness of stress and anxiety in adults if done regularly. Thanks to modern technology, you don’t even need to go to a yoga class or hire a specialist to reap the benefits of meditation. There are tons of free apps available that guide you through meditation at your own pace. One of the most popular ones, Headspace, allows you to customize your meditation session with a variety of options.
And lastly, keep track of your progress.
The only way that you can truly know if you are coping well with your Sunday Scaries is to measure your progress. Keep a personal log in your Iphone or journal that recaps your Sunday feelings. Don’t get discouraged if you have a bad week, because true progress is rarely a linear process. Instead, focus on the things that create positive atmosphere for you and try to continuously create a stress-free environment for yourself.