Work can be a common cause of stress for many, but not all stress is on company time. The phenomenon known as the Sunday Scaries is an anxiety experienced the day before returning to work. Despite the name, this is experienced by many before returning to work after time off, no matter what day of the week it is.
A recent study by Currys explored the typical work-related stressors and asked 1,500 Brits if they could relate. Out of those asked, over half (54%) admitted they suffer with Sunday Scaries. Those that said they struggled with this pre-work dread were then asked to share the ones they struggle with the most.
The one that topped the list was the harrowing “boss wants to talk” experience with 35% selecting this as one of their work-related anxieties. Receiving a no-context message from the boss asking for a chat seems to be a very common worry among UK employees.
Next was “overdue deadlines” which was chosen by 27% of the respondents. And almost a quarter (24%) actually find “going to the office” one of their biggest triggers. This could be due to other anxieties such as “forced fun”, “office small talk” or dealing with “background noise” which also feature in the list.
According to Google trends, searches for “work from home jobs” have increased by 110% over the past 12 months.
Navit Schechter, experienced CBT therapist and mental health writer who specialises in work-based issues and anxiety disorders, said: “If you’re being given too much work or not enough support, speak to your manager. If the role doesn’t fulfil you or you think you’d do better in another team, look for another job. Finding a role that fulfils you and that you’re passionate about, or a team you enjoy working with can make the thought of another week at work much easier to bear.”
Schechter also gave five quick tips that people can implement now to improve their mental wellbeing and decrease their Sunday Scaries.
1) Breathing exercises – Doing a breathing exercise when you notice you’re feeling anxious or before you start to switch off for bed can help you to feel calmer.
2) Journaling – Getting your thoughts and feelings out can give you a feeling of relief and help you develop a different perspective.
3) Gratitude – Most situations have pros and cons and actively searching for, and paying attention to, the parts of your job that you like or are grateful for can shift the balance and change the way you feel.
4) Switch off from technology – Avoiding screens for at least an hour before bed as well as turning off your phone, leaving it downstairs or even turning off the Wi-Fi overnight can help you to get a break from technology.
5) Be present – If your mind wanders and you find yourself thinking about the week ahead, worrying or feeling overwhelmed, switching your attention back to your present moment can help you to feel calmer.