Get Rid of Sunday Night Anxiety and Face the Week with Renewed Energy and Confidence!

For some people, Sunday night anxiety serves as the prelude to the Monday morning blues. The weekend had been a wonderful break away from the tedious nature of the job and all of the responsibility that comes with it and now it is time to start thinking about the requirements of the next week.

There are a number of surveys of working people that say they feel sad and anxious as the weekend draws to a close, with many saying that the feelings are severe. Considering that Sunday and Monday represent about one-third of your week, that’s a lot of time you can reclaim with a positive approach.

Make your whole week happier and more fulfilling by learning to mentally and physically break the cycle of dread and frustration.

Here are some tips from Coach David that you might find helpful:

Steps to Take on Friday

1.     Complete as many of your outstanding tasks as possible. Start the next week with a clean slate. Try to tie up all loose ends by finishing projects and deliverables, if possible. If you are in the middle of a major undertaking, pause at a stage where it will be easy to resume on Monday. Do an assessment of what is due this week and if you have the ability to delegate aspects of the work, consider which parts of the deliverables are not just going to be interpreted as you shedding your “busy work.” As much as possible, try to ensure that the assignments you create are meaningful and beneficial to your team in terms of putting them in position to showcase new skills and determination, which are critical when evaluating them for promotions and other advancements.

2.     Write down your “To Do” list. Outline what you need to accomplish the following week and make sure you assign a specific date/time that you expect to complete each task. You’ll be able to use your notes as a reminder when you get back, but it will also help you manage your upcoming schedule more effectively, as well. You’ll also feel more relaxed when you have a clear picture of what to expect at specific times on specific days. When needed, make sure to put specific time on your calendar to accomplish certain tasks. Remember – nothing really happens until it is on your calendar. Your last family vacation was likely talked about for months and years, but until you decided to put in on the calendar and buy the tickets, nothing happened.

3.     Clear away clutter. It may be tempting to run out the door and mentally free yourself from the work but take a few minutes to tidy up. That way a clean desk will greet you on Monday morning and it is a mental and psychological signal that you’re entering Monday with a fresh start and the opportunity to be as successful as you desire to be that week. 

4.     Make a clean break. Once you take care of your responsibilities to end the week, try to give yourself permission to focus on your personal life, so you can give your home and family your full attention. Of course, we all fail miserably at this on a regular basis, since it is so easy to pick up our phone, tablet or PC to do a quick “check in” on what’s happening. However, the more you can mentally break free from those things that can truly wait until Monday, the more relaxed and content you can feel about your mental state going into a weekend of rest and relaxation or activities that you really enjoy. If this is truly a challenge for you on a regular basis, get a piece of paper and write down the words, “Put the phone down!” and take a photo of it with your phone. Then make that photo your screen saver for the weekend, so that every time you get the inkling to pick up the phone to check email, you’ve got a strong reminder of what your true focus should be.

5.     Visualize your weekend. Picture the activities that restore your energies. In addition to the necessary errands and household repairs, schedule time for brunch with your best friend or a trip to the nearest ice skating rink with your children. Whatever it is, take photos of your experiences and during the next week, take casual peeks at them to remind yourself how great of a time you had. Hopefully, this will get your mind in the right state to look forward to the next weekend full of activities and not dreading the day-to-day minutia of the job.

Steps to Take on Sunday 

1.     Go to bed early as early as you can. A full night’s sleep will make it easier to rise on Monday and you may even be able to get up an hour in advance so you feel less rushed that morning.

2.     Plan a special breakfast. Food helps to lift our spirits and even if you’re currently dieting, you’re able to reward yourself with something you enjoy periodically. Why not do it on Monday morning when you’re looking for a pick up to start the week? Chop up a pineapple to add to your yogurt or stop off for a fancy latte. If you’re working from home, use a food delivery service to order your favorite breakfast from your favorite local restaurant.

3.     Lose yourself in something you love. If you are at the tail end of a very busy, but enjoyable weekend, try to find 30-60 minutes to devote entirely to you and your mental well being by becoming absorbed in a favorite activity. Maybe you enjoy playing an instrument or reading to your children or getting out to tinker in your garage. That time alone with yourself allows you to not only clearly refocus on the week ahead but allow for some mental decompression that sometimes is the reason we feel on edge and unsettled about the week that is facing us.

4.     Find a way to be helpful to others. Reaching out to others is one of the most constructive ways to take our minds off our own worries. The personal satisfaction that you helped another human being is gratifying and it can even be a small gesture from the heart that makes all the difference to both you and the recipient of your kindness. Visit an elderly neighbor. Volunteer at a local hospital. Buy the entire for the individual or family next to you in the restaurant without them knowing and be sure to leave a big tip! The fact is…ANYTHING you do to show goodwill into your community without looking for anything in return is positive energy deposited into the universe that will return to you in spades at some point in your future. That’s the belief system that I live by at least… 

Steps to Take Anytime

1.     Face challenges head on. Reduce anxiety by confronting the underlying issue. Perhaps it’s “time” to have that courageous conversation with your supervisor or other internal stakeholder about setting realistic deadlines instead of letting the issue build up. Ask yourself every day, “What do I really want out of this day?” and find ways to accomplish your established intentions without letting uncertainty or daunting requirements stifle your positive contributions.

2.     Exercise regularly. Physical activity is a great antidote for stress and even if you can not or are not inclined to complete a full workout, try to get up out of your chair and aim to take a 30 minute walk as often as you can. This not only helps to get the blood flowing throughout your body, but it can also serve to clear your head at a critical time.

3.     Rely on your support system. Identify the individuals who make up your most trusted support system (i.e. – family, friends, mentors, etc.) and turn to them for empathy and encouragement when you need it. Be the same individual for them at their critical times of need so you don’t become identified solely as a “taker.”

4.     Practice relaxation methods. Perhaps you enjoy taking listening to soft music or take a warm bath or shower to refresh. Find a quiet corner where you can sit and meditate or maybe take a long slow drive through a park. For me, it’s always been fishing that allows me to unwind, relax and enjoy time with myself in my own thoughts.

5.     Adjust your commute. If you’re going into the office, that may be a job in itself depending on where you live, what time of day it is and how far you have to travel. If you commute long distances, see if you can make the trip more pleasant by listening to an audiobook or a new podcast. Perhaps you can schedule one or more of your work phone calls during that time or use it to catch up with friends and family at regularly scheduled times on specific days.

6.     Evaluate your career. Today’s dynamic job market is constantly changing, and it's important to stay up-to-date with the latest trends and requirements within your profession. By reevaluating your career trajectory every six months or so, you can identify any gaps in your skills or knowledge and take steps to address them so that you remain relevant and significant. You should also determine whether you are still satisfied with your current position or whether a change in direction may be necessary. If you're not happy with your work, it can negatively impact your overall well-being and motivation both personally and professionally. 

Starting today, look forward to calmer Sundays and brighter Mondays by using these suggestions to get your weekend anxiety under control. You’ll enhance your weekend leisure time and make it more enjoyable, while also becoming more productive at work.

If you need assistance with finding better and more effective ways to manage your time, improve your attitude, become more fulfilled in your personal and professional environment or simply, developing better coping strategies for your busy life, a career development coach can be extremely helpful.

Visit www.1988strategies.com to schedule a FREE coaching consultation and let’s discuss ways that a certified career development coach can help you co-create the right plan of action for future career success.

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