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Weekends are great, but on Sunday you start to get restless. Although you seem to be completely free, all your thoughts are already occupied with the upcoming work week. Familiar situation? No wonder, because the “Sunday alarm” annoys so many people. But this does not mean that you should put up with it – do you want to start a new week in an anxious and dreary mood?
“Anxiety usually kicks in on a Sunday afternoon or late afternoon, when we remember that a nice weekend is coming to an end and work, routine and many different responsibilities are ahead,” explains clinical psychologist Jessica Stern.
Unfortunately, in most cases, it will not work to extend the weekend, just as it will not work out to give up the upcoming unpleasant things (for example, meetings with superiors). But there are other ways to dispel the “Sunday longing” and give yourself the opportunity to fully enjoy the day off.
1. Make time to get out of “rest mode”
“When you make plans for the weekend, it will be very helpful to take some time on Sunday (approximately 10 minutes to an hour) to gradually put yourself into “weekday mode”: you can make plans for the next week, decide what you will cook , or just do physical exercises, thinking about the upcoming business, ”recommends the psychologist.
2. Watch your feelings
On Sunday during the day, pay attention to the emotions that arise. Write down everything that worries or worries you on a piece of paper. Then you can look through these recordings, find patterns and understand what exactly provokes unpleasant experiences.
For example, if you realize that your anxiety is caused by the increased workload next week and you are afraid of not coping, you should consider delegating some tasks to colleagues or asking for a deadline.
3. Plan ahead for Monday morning
Often on Monday mornings, we feel a lot of stress due to too much to do and feel like we can’t keep up. Anxiety on Sunday often arises precisely because of unpleasant premonitions about the next morning. “Try to make the most clear plan for Monday morning, this will help you feel more confident before the start of the working week and get better sleep,” recommends Jessica Stern.
Prepare your clothes in advance, decide what to eat for breakfast, and check your schedule. You can read your work email to get a better idea of what’s ahead of you. “But remember that you still have the day off and you have the right to postpone all any serious work tasks until the next day,” she reminds.
4. Pamper yourself
Make a promise to yourself that on Monday morning you will definitely please yourself with something pleasant. It could be a favorite pastry or coffee of an unusual variety, or perhaps a new list of music that you can listen to on the way to work. The main thing is that you should know on Sunday evening that not only a lot of things await you in the morning, but also something really joyful.
Such self-care will also be useful for those who do not work, but sit at home with children. “When you are completely immersed in caring for children, it is very important to sometimes be distracted and do something just for yourself,” the psychologist emphasizes.
5. If you’re working remotely, start going into “work mode”
“For those who work from home, I would advise you to start a certain ritual, symbolizing the switch from “home” to “work” mode. For example, for this you can change into a “working” suit or move to the table where you usually work,” the specialist recommends.
Also, since you don’t have to drive anywhere, you can start another ritual that replaces the road to and from work. A short walk, meditation, or light exercise is good.