How bad are your Sunday scaries and how do you combat them?

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Skate_beard@reddit

Try caring less, it works wonders.

I'm successful, hold down a good mid level management job, but over the years I've learnt to let go.

As long as you're doing your job, none of it really matters.

Age and experience helps a lot, as you go through life you'll probably loosen your grip a little bit and naturally chill out.

I haven't had the "Sunday scaries" for a good few years now, even after a week or two of annual leave. Work helps break up the week.

Maybe plan yourself some fun things to do on weekday evenings, gives you something to look forward to in the now, rather than living for the weekends.

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slippy204@reddit

i think that last part is really important. when you only really do anything on the weekends, of course you’ll dread the 5 days inbetween

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Emergency_Cellist754@reddit

That's true but it's a bit like asking "have you tried not having anxiety"

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Skate_beard@reddit

Hardly, I have general anxiety disorder.

Mindset absolutely plays a part, and you can absolutely influence what your brain fixates on.

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Emergency_Cellist754@reddit

You can but it's not easy and given the fact you appear to be diagnosed, you may also have had some therapy. It's not easy to influence on your own without the tools to do it.

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Ok_Owl_8062@reddit

Which is why they are sharing what works for them, no?

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Emergency_Cellist754@reddit

Up to a point.

But "trying caring less" is not a great sentiment. The whole point is you can't stop caring and can't chill about whatever it is that's bugging you.

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Skate_beard@reddit

I disagree with this, it is definitely possible - if you work on it.

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Emergency_Cellist754@reddit

But do you honestly think OP has never tried to "just care less"?

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Lopsided_Snower@reddit

Obvs not, I’m sure they will after reading these comments though and be cured

Wonder if this works with depression too, maybe this person can head over there and fix those folk, too

Fucking /s

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Skate_beard@reddit

I have no idea.

Switching off and disconnecting from work is a skill that everyone should learn though, for their own mental health wellbeing.

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Lopsided_Snower@reddit

But that’s the disorder, being unable to develop the skill to switch off or naturally possessing it

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Significant_Long5057@reddit

Sometimes people need someone to tell you it doesn't matter. Honestly. Life's too short for that shit.

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Avon_gent@reddit

Very much in this space, make six figures, work hard, but nobody is going to die if I get anything wrong, and I treat it that way.

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haggis_catcher-@reddit

It was always the heartbeat theme song that got me on a sunday night

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starbugone@reddit

In Canada they played it on Fridays at 9pm. I'd do a stupid dance to the theme song to my parents before heading out on the town. Such a different nostalgia response to the same tune

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clo_fu@reddit

For me it’s Songs of Praise at grans house

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Maleficent-Lobster-8@reddit

When i was younger, i always got stomed around that time on a Sunday, which then became bongs of praise as i would know it

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BobMonroeFanClub@reddit

Antiques Roadshow. AAAAAAAAAAAAAAAAARRRRRRGGGHHHHHHHHHHHHHH.

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dasbudd@reddit

I used to make a habit of watching Antiques Roadshow, not out of interest but it was that boring, it felt like time slowed and I had more of Sunday evening left.

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warrdg@reddit

I've been retired for years and that programme is still banned in our house. Traumatic music for me and my wife.

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thebarnsleymat@reddit

Me and the wife have just been on about this. She said Heartbeat. I said Last of the Summers Wine.

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WGD23@reddit

In my raving days, the states i've been in watching Countryfile and Antiques Roadshow on a Sunday, trying to eat the first meal of the day, and limbering up for a day the office.

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Ok_Owl_8062@reddit

why do you miss when my baby kisses me?

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liquidpagan@reddit

Being a child and hearing antiques roadshow

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Emergency_Cellist754@reddit

I used to get The Fear far, far worse than now.

It gets better as you get older and you become more philosophical about things (and drink less on a Saturday night)

For me Sunday night is a night for a casual drink and maybe a pizza. Nothing crazy but a couple of beers or glasses of wine. Gotta give yourself something. A comfort movie.

Note: this works when you're young. In your 30s and 40s even a few drinks on a school night is not worth it because it messes with your sleep so much.

If weed is your thing then maybe that? Basically whatever takes you out of your own relentless thoughts about the long week ahead.

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Solid_Confection_446@reddit

45 here and pretty much given up the drink. Sleeping better. It definitely fed into my depression.

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Emergency_Cellist754@reddit

I've given it up when I have to be in the office (or have a heavy WFH day) the following day. It's just not worth it.

In my 20s I could sink 10 beers and go in the next day and do a 10-hour shift, but now even the thought of that fills me with horror.

The hangxiety is worse than any physical symptom once you pass 35. After a heavy session (the rare ones I still have) it's crippling anxiety for at least day. Usually two.

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rebelallianxe@reddit

Yes am 49 and husband and I only drink on Friday or Saturday now (if at all) and rarely to any kind of excess. The anxiety is the worst!

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Intelligent_Trip6857@reddit

I engage in Sunday reset rituals. Incense burning, shower in the dark, new sheets, dim lights, Quran recitations, gratitude etc. does the trick

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Had the Sunday blues for most of my adult life (got my first part-time job at 15, now 43). Started a new job last December and feel happy at work for the first time since my weekend job in HMV 25? years ago 🤣 May you all be blessed with a job that values your unique skills and life experience and challenges you just enough to stay sane 🫡

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brokenlogic18@reddit

They're not normally bad but I royally fucked something up on Friday and got rightly bollocked for it. Probably nothing more will come of it but I'm nervous to log in nonetheless. Combatted this by just having a lovely day out with my partner.

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amomenttohislifespan@reddit (OP)

Unless you’re a detective, doctor/paramedic, military or a pilot then I could never stand being shouted at in the office, jobs outside of the mission critical ones should never feel like life or death, so to speak

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joniferr18@reddit

I tell myself I'm not a brain surgeon and I'm not saving lives. That helps put things into perspective relatively quickly 😅

More practical advice, however, would be to get all ya work stuff lined up and ready for Monday morning. Bag packed. Outfit chosen and laid out. Then you can enjoy the rest of your evening however you choose! I'm a big fan of reading cos it actually helps shut my brain off/stop me from thinking of anything else.

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lavayuki@reddit

For me it’s always Fridays that scare me rather than Mondays.

I work at two different places and my Monday job is usually fine, nothing too crazy or stressful. But the Friday is, and I am always in a bad mood that day and come home burnt out and irritated

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tabbeh12347@reddit

Don’t drink! I used to think a few glasses of red would help me out; I couldn’t have been more wrong. Stick to water, lots of it, and maybe a melatonin tablet an hour before bed.

Limit screen time and read for an hour before bed. I cannot stress this highly enough!

A bath helps, and also tiring yourself out during the day - gym, going for a run, even gardening. It’s hard to give a fuck about work when you’re too tired to care.

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CanWeNapPlease@reddit

This only works for office jobs: Once you can control your calendar, don't book meetings on Mondays. Or, block your calendar so you have minimal interruptions. It means at least your Mondays are "easier".

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EvilTaffyapple@reddit

I’ve never understood being scared on a Sunday night.

What exactly are you lot scared of? Surely your job doesn’t differ enough week-on-week to now know what to expect?

Unless it’s a new role and you’re in probation - what exactly is the issue?

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JayR_97@reddit

Yeah, I cant really relate to all the Sunday Scaries threads that seem to pop up every other week. When im not working I just dont think about work.

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simkk@reddit

Being neurodivergent often comes with Sunday scaries a lot more than for other people. Specifically ADHD can make it particularly bad

Some of the reasons of this can be poor time awareness so you think you haven't done enough or have enough time to relax, poor time management so you might not have got what you needed to do done, challenges with switching off or relaxing in the same way as other people.

There are other links, but I would recommend people that do get it look into the symptoms of ADHD and Autism.

Count yourself lucky if you don't get it. I don't anymore, but it used to suck sometimes.

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pizzkat@reddit

I’m handing my notice in tomorrow so I’d recommend that seeing as I feel pretty great rn

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eduerden@reddit

I have bad Sunday scaries to the point of crying sometimes or just laying in bed depressed and angry at the world I find it good to have something to look forward to on Sunday night, we plan a movie night, games night or date night and it takes my mind off it for a few hours. Also getting all my normal chores done early in the day makes me have less scaries

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Stealth_bummer_@reddit

Sounds like you need a different job.

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eduerden@reddit

Lol probably. I actually don't hate my job I just still get Sunday blues, I think just the thought of doing the whole thing again and again and again and again...

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PoinkPoinkPoink@reddit

Usually I don’t get the scaries but tonight they’re bad, I don’t even know why.

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twogalsinatrenchcoat@reddit

I get them sometimes. Working compressed hours so I get every other Monday off has helped, cos it gives me a proper mental break in a way that 2 days off doesn't. Will be going down to 4 days a week non-compressed as soon as I can afford it. Also getting ready for work on Friday night rather than Sunday night ... so desk cleared, bag packed if I'm going to the office, load of washing on so I'm not doing that on Sunday evening. And planning fun things and some rotting time, so that at the end of the weekend I don't feel like Ive wasted it.

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SoggyAd5044@reddit

So bad. I quit my jobs and only take temporary contracts so I can rest. But I have chronic health issues so 🤷🏻‍♀️

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warrdg@reddit

Try all the good ideas and if nothing really works turn Sunday evening into chores night - with music. The point being, don't waste time doing chores when you feel good and don't waste time when you feel less than good. Alternatively make Monday evening a fun weekend type evening. I've seen that work well too. Sunday evening is not the same when Monday evening is to look forward to.

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EatingCoooolo@reddit

Best thing is to have a high paying job. Also I have a holiday on Friday going to Granada so work can throw whatever they want at me.

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Hopefulmum@reddit

Wine. I hate this is my answer, I wish it wasn't, but right now...wine

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Marvel--Jesus@reddit

You'll have to get used to the working thing. Shift work, overtime, weekends become normal working days, etc.

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TheTritagonistTurian@reddit

I used to.

Ive a 4 year old now and let me tell you, I’m smiling like a Cheshire Cat Sunday evening once he’s gone to bed.

Don’t get me wrong, I absolutely adore the lad, he’s my entire world but we have zero friends or family able to help out and so the weekend, every weekend, for the last 4 years is 24/7 parenting.

That first coffee I have at work every Monday morning is my favourite one.

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NSc100@reddit

I keep busy with hobbies. For example, from September-February the NFL is on Sunday nights and the excitement of that mostly counters the dread of Monday.

Throughout the rest of the year I’ll go out to pub quizzes or stuff like bowling or escape rooms.

It doesn’t get rid of that Sunday feeling entirely but it helps massively just by keeping busy. Sunday night is still the weekend and I’m going to treat it like that

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ConditionImportant63@reddit

I've only felt like this when the job fit wasn't right. Possibly you need to find a different job.

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garlicmayosquad@reddit

Having the Sunday scaries has always been a sign something needs to change in my life, because if I hate my lifestyle and job that much, it's a really bad sign.

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toady89@reddit

They're basically none existent except for a few weeks ago when I was burnt out and even then it was the morning of going to work that was an issue for me rather than the night before, the second I close my laptop I stop thinking about work.

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FunkyYoghurt@reddit

This sub depresses me sometimes. So many people miserable with their jobs. It's sad. I've been off for two weeks and I'm looking forward to going back on Tuesday. I know that can be seen as sad in itself but I don't get "Sunday scaries". Good trade-off in my opinion. The jobs I've had where I have had Sunday scaries, what made me feel better was applying for jobs I wanted on a Sunday.

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ClickerKnocker@reddit

"God! Just get a better job!" 🙄

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FunkyYoghurt@reddit

Didn't say that did I?

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Boulderfist_CH@reddit

I was a primary teacher for 11 years and Sunday was always a day of work on top of 11 hour days Monday to Friday. I think all I ever knew was dread. Left that 18 months ago and I can finally enjoy a Sunday

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Previous-Ostrich844@reddit

I’m in this position now and want out. If you don’t mind me asking what do you do now?

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Boulderfist_CH@reddit

I now tutor children who are medically exempt from school - it’s been a revelation. I have my life back.

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Previous-Ostrich844@reddit

Oh wow I bet that’s incredibly rewarding- really happy for you. Is that something you have done yourself as a kind of tutoring business or a role within an authority?

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Boulderfist_CH@reddit

It’s really rewarding. I’ve had several children go back into school now too. It’s all done through a local authority so still eligible for the TPS.

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Previous-Ostrich844@reddit

That’s brilliant. Thanks for replying 👍

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Boulderfist_CH@reddit

No worries at all - there is hope out there!

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ph11jp@reddit

I might PM you about this? I’m in a similar boat and wanna leave

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Boulderfist_CH@reddit

Go for it 👍

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ghoulquartz@reddit

Take your sick days. You shouldn't feel this awful going to work

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Poo_Poo_La_Foo@reddit

Normally not bad, but I'm going into tomorrow after 10 days off work, and my company moves INCREDIBLY fast, so missing 10 days of information is really hard to come back to. There is going to be a lot of info to digest!

I am going to look at it like this, though: I can only go as fast as I can go. Tackle one thing at a time, and when the day is done, I just draw a line under the day and come back to it the following day. I really struggle to put the day behind me though!

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restingbitchsocks@reddit

It gets better the older and more experienced you get. It took me about 20 years to realise that being liked at work is more important than working hard. Try to fit in and make work friends. Also make the most of your own free time. It’s too easy to do nothing in the evenings mid week and spend all weekend doing chores and getting ready for the next working week. Force yourself to get out and do things and get plans in your diary. After all, work is the thing you have to do to pay for the things you want to do. Get it in perspective.

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NobDeRiro@reddit

My Sunday scaries stems all the way back to hearing the dreaded Heartbeat theme

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bibipbapbap@reddit

I always struggled with the Sunday scaries. Would usually mean an afternoon at the pub in my younger days. I do still have a couple of beers on a Sunday, but nothing crazy. The big thing that got rid of mine was starting my own business. I still hate opening my inbox Monday morning but once that’s done, I’m a lot more calm.

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Capable_Tip7815@reddit

I got a different job.

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Initial-Mango5951@reddit

I get them quite badly! One of the best things I did was I started planning something nice for Monday evenings e.g a nice meal to cook, meeting with friends, get things for a super nice bath. That gives me something to look forward to and definitely takes the age off.

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rachw39@reddit

I’ve been off for 2 weeks,but I’m not even thinking about tomorrow. I think about work when I walk through the doors at 8.30 😂

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kittykat7931@reddit

I love my job but find if I don’t do a proper reset, clean my house, tidy my office and plan for the week ahead I end up stressed from the start. I’m not 100% where I want to be today because I have just run out of energy but I’ve tidied my office, changed my bed, putting clean pjs on after a shower and having a proper comfort tea which means my brain is slightly more settled than it would be if I’d not achieved anything.

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earlgreytoday@reddit

Working fully remote has helped. I found it was having to get ready for the commute that made me more anxious than the work itself.

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HarvesterG@reddit

I like my job so not usually an issue

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ShameSuperb7099@reddit

Don’t have any. Sunday evenings are great.

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WantsToDieBadly@reddit

i get ir really bad sometimes to the point of nearly having a panic attack

Itd the uncertainty that gets me, will that manager be in tomorrow thats best avoided etc

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ijs_1985@reddit

I was off last week - normally I keep on top of my work emails so I don’t come back to chaos, but I simply couldn’t be arsed this time round!

Let’s see what tomorrow has in store!!

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DrH1983@reddit

It's awful, and I combat it by drinking.

It's not particularly helpful but fuck it

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Zeitgeister22@reddit

I do the same. Lovely couple of glasses of port with a Sunday roast. Sundays still suck tho.

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MountainMuffin1980@reddit

I don't get it. I think it helps I'm at a comfortable level at my work and if the work gets finished, cool. If it doesn't, it's no skin off of my nose. If work needs to be done faster give me us more staff.

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KrytenLister@reddit

Depends what’s leading to feeling overwhelmed.

Going for a run isn’t going to help close a skill gap or organise your workload, for example.

I find the best thing for feeling like work is piling up a bit, though it may seem counterintuitive initially, is to set aside some time to really think it through and prioritise. Break your big tasks down into smaller ones.

Sometimes everything seems equally important and everyone needs something right this minute. In reality, you only have so many hours in the week and so much capacity - and when you put the two together it becomes easier to see where the real issues are and what is actually important right now, and what needs to wait.

Works for me, anyway.

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Emergency_Cellist754@reddit

Going for a run isn’t going to help close a skill gap or organise your workload, for example

Hard disagree. It helps focus, concentration and delivers an endorphin boost that is tremendously helpful psychologically.

I'm guessing but I think OP isn't worried about any specific part of his work - that would be work-related stress and would be different.

What he's talking about is the Sunday night Dread, which is simply about having to go back to the grind after a two-day glimpse of freedom.

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KrytenLister@reddit

I didn’t say going for a run doesn’t have benefits, I said won’t make him more competent if he has a skill gap, and it won’t organise his workload. And it won’t.

I'm guessing but I think OP isn't worried about any specific part of his work - that would be work-related stress and would be different.

He said he’s a junior person straight out of uni and is feeling overwhelmed.

That couldn’t sound any more like he’s worried about a specific part of his work, to me.

What he's talking about is the Sunday night Dread, which is simply about having to go back to the grind after a two-day glimpse of freedom.

Specifying that he’s a junior who feels overwhelmed suggests that the not the case to me.

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Emergency_Cellist754@reddit

I didn’t say going for a run doesn’t have benefits, I said won’t make him more competent if he has a skill gap, and it won’t organise his workload

I said it would help with focus and concentration, which would definitely help him organise his workload and arguably help maximise his existing skills.

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KrytenLister@reddit

A minute ago you didn’t think had anything to do with their workload or skills, simply the Sunday dread after “tasting freedom”.

I’m not really sure what you’re arguing here. They asked for advice and I gave mine.

Feel free to reply to them with yours. Whatever you’re doing here seems pointless for all concerned.

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Emergency_Cellist754@reddit

And your advice reads like something posted on LinkedIn. Yes let's leave this fascinating exchange behind us.

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KrytenLister@reddit

Whatever you need, champ.

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Emergency_Cellist754@reddit

Lol

Jesus what a twat

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KrytenLister@reddit

What are you doing to yourself? Lol

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ShoChange@reddit

I WFH on a Monday which seems to help massively.

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nowdoingthisatwork@reddit

I find a bit of medical cannabis in the morning and then before bed helps. It's taken years finding something that actually helps

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Spare-Garden9947@reddit

I've had a lovely week off. I'm back in work tomorrow and the good Lord has decided to treat me to an absolute bitch of a cold, so it will be a day of catching up and wailing pitifully

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Major_Bag_8720@reddit

Used to be very bad in my 20s but that was a long time ago. The older I get, the less I care.

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Sleepyllama23@reddit

I try not to think about it. As soon as I start thinking about work I stop myself and distract myself with something else. Your free time should be your own.

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YorkshirePug@reddit

Pretty bad.

Every Sunday I dread logging onto Slack the following day.

Red wine is my normal go to later in the evening

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hallerz87@reddit

I guess I grew confident in my role over time and enjoyed the work more as a result. I have responsibilities and pressure but I know I’ll get through the week in tact. It’s always worse in your head. If you’re honestly struggling, then a nice glass of whiskey won’t hurt.

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rockdecasba@reddit

Yeah pretty rough, I try do some errands to make my week easier. Then read and have a bath as early as possible

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rjm101@reddit

Learn about FIRE it will be that plan b that slowly takes the sting out of this stuff. Considering you are just coming out of uni too it's the perfect time. Go on r/FIREUK . Thank me in about 17 years.

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bars_and_plates@reddit

I would basically do this, cut back your expenses to the max and give yourself a target that in N months or years you have N months or years expenses built up as a buffer.

If you are actually genuinely afraid of going to work next week that sounds like a crisis level event that needs sorting.

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GuybrushFunkwood@reddit

I deep a big deep breath and remember I don’t have to work so Mondays are just another day I can enjoy. It’s awesome

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Rubberfootman@reddit

Not at all. I like my job.

The weekend still goes too quickly though.

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Kieran293@reddit

What do you do?

I find my job cool/interesting but I still find I get “Sunday scaries” 5 years since I started working full time

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Rubberfootman@reddit

I’m a graphic designer, so the work is generally fun and different every day.

I’m more likely to get Project Scaries, when I’m in the middle of a really big rush job.

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Kieran293@reddit

Cool - now you say that, mine is probably the same. It’s when the deadline looms I have those two/three weeks of stress. Then usually just the day to day for a few weeks.

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kernowjim@reddit

Go sick

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Junkoftheheartss@reddit

I like to do some deep breaths and try to focus on the fact; I can’t control what’s going to happen, I can only control what’s happening right now and right now it’s Sunday and you’re not at work. (The deep breaths help to go to sleep also)

So a sweet treat and a book 📖 would be a good idea 🫡

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BertBlenkinsop@reddit

You work to live, not live to work.

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Balnagask@reddit

I only think about work when I get there until I leave.

The rest of the time is yours, and thinking about work on your own time is a waste of time

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wafflespuppy@reddit

I don't get them anymore thankfully. I'm seeing 9 dogs tomorrow so it's a great day. When I worked in offices I got them and generally I'd go to the pub or get lost in a really good book or film for a while

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TheBristolBulk@reddit

If it helps I turn 40 this year and it's never been worse for me. I've been waking up in the nights with palpitations and sweats, worrying about work and the pressures of it all, feeling the strain of being the breadwinner in a very demanding role. I don't know what the answer is, but I really hope something changes.

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74jax@reddit

If Sunday is a none working day, worry about work on their time.

From finishing on a Friday, until you start on a Monday - this is YOUR time. Not 2 days, but Friday evening all of Saturday and all of Sunday and very early Monday morning is YOUR time.

If your mind wanders, give yourself a ten minute timer. Think of work, jot notes about work, plan your first hour on Monday. Then the timer is up and it's back to YOUR time..... You start thinking again, stop. You aren't being paid for these thoughts.

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VolcanicBear@reddit

They are not at all present. I enjoy my job.

Still... alcohol, cannabis, and a vastly overinflated sense of self worth.

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