A psychiatrist’s advice on coping with Sunday anxiety
What is your least favorite day of the week? If you answered Monday, you are not alone. Mondays are not fun for anyone. The anticipation of Monday can make even Sunday an unpleasant experience. On Sundays, it is common for a person to be brimming with anxiety regarding all of the responsibilities that await them in the upcoming week. Even mental health professionals feel this way, and one psychiatrist named Dr. Vania Manipod has offered her tips to dealing with what she refers to as the “Sunday scaries.”
Be somewhat productive on Sunday morning
Countless people view Sundays as a lazy day, shutting off their alarm clocks and sleeping in. However, doing this will make it more difficult to fall asleep at your normal bedtime that night.
For this reason, it is good to schedule an activity on Sunday mornings, such as church or an exercise routine.
Construct a to-do list on Sundays
A technique utilized by Dr. Vania Manipod to cope with her anxiety is to construct a to-do list for Monday or, in some cases, the entire week. By preventing you from forgetting about these necessary tasks, making a to-do list gives you permission to stop thinking about the tasks that are on it.
Identify and address all of your concerns
If your Sundays are ridden with anxiety, examine the thoughts you experience on Sundays that are bothersome to you. If you are distressed about procrastinating, for example, do not waste your time feeling angry and upset about it, but rather translate that nervous energy into greater productivity. Likewise, if you are worried about a meeting or presentation, recall that you have probably been in a similar situation in the past yet ended up doing just fine. Whatever your concerns, give yourself a rational pep talk and soothe your worries.
Avoid social media
If it stresses you out to check your work emails, then allow yourself to check your emails only a couple times to ensure that you are not missing any important emails. Moreover, looking at social media on Sundays can make you feel sad if you compare yourself to others who seemed to have a more exciting weekend than you did. Remember that many other people do not do much on weekends either; you just do not hear from them because they do not post about it. The only people posting about their weekends are the ones who have something exciting to share. Regardless, even the illusion that you had a less enjoyable weekend than most people can cause a great deal of distress, which is why it is a good idea to avoid social media. If this is difficult, apps such as Moment can be used to block certain apps when you want to refrain from them but cannot trust yourself to do so.
When you do use social media, it is good to use it only for a purpose. For example, try using it only to keep up and communicate with real family and friends, instead of adding people whose profiles bring you nothing but distress and envy. Finally, even if you cannot resist avoiding social media during the day, is a very good idea to put away your phone for at least one hour before bedtime. Dr. Vania Manipod reported that although it is difficult, doing this has greatly enhanced her sleep.
Schedule some fun for the week
If you have activities to look forward to, you will not dread the upcoming week so much. Perhaps plan that you will have a warm bubble bath to relax on Monday evening, that you will hang out with friends or family members on Tuesday, and that you will watch your favorite television show on Wednesday. Whatever your preferences, enjoyable activities can make a work week so much more tolerable, thereby decreasing the sense of anxiety and dread that you would otherwise experience on Sundays.