I’m a psychotherapist — here’s how to cure the ‘Sunday scaries’

Are you suffering from the dreaded “Sunday creeps”?

The fear we often feel of the “Monday Blues,” which is supposed to be “Sunday Funday,” experts say can be cured with just a few simple tricks.

To “prevent burnout,” psychotherapist Belinda Sidhu told the Daily Mail she recommends turning off work phones and unsubscribing from work email accounts from Friday afternoon until Monday morning. At least out of sight, out of mind.

Coupled with setting realistic goals for the first day of the week, this has proven to be an effective strategy for combating the Monday anxiety that spawned the “Bare Minimum Monday” trend.

TikToker Marisa Jo Mayes, who coined the term, blames “Sunday scares” for her lack of motivation when Monday rolls around.

Person counting in the calendar
To prevent burnout, experts recommend detaching yourself from work-related correspondence to allow for a real break.
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To increase productivity in the face of overwhelming anxiety, she decided to only do what she “necessarily” did on the first day of the week — and she claims it worked.

The advice comes as Gen Z fuels workplace burnout, according to recent data from Cigna. Research shows that 91% of the younger generation report above-average levels of stress.

Psychologist Augusto Blanco told the Daily Mail that setting boundaries at work is “particularly important” when the stress is coming from colleagues.

“Not only does this limit the amount of conflict one faces in the workplace, but it also gives us confidence that we can stand up for ourselves and not endure things we don’t like,” he said.

Two women are talking
Setting boundaries with colleagues is another piece of advice to reduce stress.
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There are habits workers can adopt to bring some joy into their lives — rather than just pulling off work-related negatives.

For example, Blanco recommends watching a movie, eating dessert, or really participating in anything fun.

In turn, it will “help offset the physical dislike that comes from Sunday creep,” he explained.

Planning ahead also gives people something to look forward to during the week, Sidhu noted.

“Once you’re aware that you have a pattern in which a particular day can affect your mood, think about what you can introduce that brings you joy — whether that’s coffee with a friend or a walk in town nature is,” she advised.

Cheers with coffee cups
Don’t be afraid to have some fun—whether it’s a weekend or a weekday, as long as it’s something positive to look forward to.
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Physical activity has also been shown to reduce anxiety and stress. Research has found that exercise can even be better than medication for treating mental health issues.

“Try doing something you enjoy instead of just sweating it out in the gym if that’s not your thing,” psychologist Lauren Steingold told the Daily Mail, adding that even some mindfulness exercises could be beneficial. “Maybe go swimming or turn on some music and dance around the house.”

If all else fails, therapy can help – when in doubt, speak up.

People on bicycles riding through the field
Exercise has been shown to lift mood — and it supports both physical and mental health.
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Person speaking to healthcare professionals
If all else fails, there could be something underlying that could be fixed by a professional.
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“It’s understandable to feel a little stress or anxiety as the final moments of the weekend slip by, but the ‘Sunday creeps’ can be a sign of something deeper,” Sidhu said, advising people to seek professional help if needed.

“Talking to a professional, such as a qualified therapist, can help you identify the sources of your stress or anxiety and address and manage it in a helpful and supportive way,” she added.

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