Beat workweek worries with preparation, mindset

Sunday nights are the worst.

Even with restricted plans, the end of the weekend is always a bit of a bummer. You have to put two days of rest and relaxation behind you and get ready for the week ahead. “It’s no different than when I was in school,” says Antonio Rondinaro, a 32-year-old financial analyst in Fort Lauderdale, Florida. “Back then, I’d get myself so sad about having to go back to school in the morning, my mom would let me stay up a little later with her until I fell asleep on the couch. Then she’d put me to bed. Otherwise, I’d just lay there with my eyes wide open, thinking about the morning.”

Today, Rondinaro, who works from home, says he now fights the stress of Sunday nights – known by many as the Sunday Scaries – because of the stress.

“I end the week feeling pretty caught up and I’ll even do some things over the weekend but by Sunday night, it’s like I know I’m facing an avalanche on Monday morning,” he says.

Many share Rondinaro’s Sunday night experience. In fact, experts say it’s an emotional and mental phenomenon that was made worse by living through a pandemic. “The weekend is still a release for people, even when they’re doing less than before,” says Andrea Smyth, a Boston-based social worker who helps advise clients who feel overwhelmed by job-related stress. “To leave the comfort of that to get right back on a Zoom call Monday morning and deal with the issues you left behind on Friday can be frustrating. It seems like the cycle is never going to end.”

For some, anxiety over the upcoming workweek manifests itself in a physical manner. “I get a bad headache Sunday night around 7 p.m.,” says Alicia Thompson, 44.

Smyth says weekdays bring decisions that aren’t necessarily on Saturdays and Sundays, which can lead to more anxiety. “We have to take direction, give direction and face our conflicts head-on when the week begins,” she says. “It’s a different vibe and if we’re not ready, it can be overwhelming.”

After meeting with a client who complained of stomach problems after dinner on Sundays, Smyth helped him seek medical attention. “He was stressing himself out so much thinking about work that it caused him physical pain. People need to be aware of their bodies and they need to listen to what it may be telling them.”

Smyth says the following suggestions can help employees overcome some of the stress caused by worrying about the week ahead:

Friday focus: Before ending the workweek, review what you’ve accomplished and what still needs to be done before you begin your weekend. This saves time on Monday morning trying to remember what you still need to do.

Organize: Take a few moments over the weekend to plan ahead. Carve out a consistent time to prepare, organize, review your calendar for the new week and make sure you know what you’re responsible for.

Enjoy the week: Don’t save all your downtime for the weekend. Find small, enjoyable things you can do during the week – a video call with friends, a game of online trivia or poker, themed meal nights, music lessons, board games – that can help reduce your work-related stress.

Tribune News Service

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