Of course everyone should love Mondays. Stomach ache is not okay. If you or someone on your team has constant Sunday blues, here are some thoughts and suggestions on what it's caused by and what you can do about it.
Remember that Sunday anxiety can also be a sadness that the great weekend or holiday is over. In that case, congratulations are in order!
What is Sunday anxiety?
All in all, we can say that Sunday anxiety is a diffuse anxiety and depression that has various causes.
How common is Sunday anxiety?
According to measurements, it is very common. More than half of all people feel Sunday anxiety from time to time or all the time.
What is the cause of Sunday anxiety?
Here are some common reasons for Sunday anxiety:
- You have high expectations of yourself.
- You're bored at work.
- You have too little to do.
- Lack of structure, unclear goals and roles in the workplace.
- You feel anxious about big tasks ahead.
- Negative environment or bad atmosphere.
- You find it hard to say no to others.
- You dislike the job, a colleague or a boss.
- You have an unreasonable workload.
- There's too much going on both at work and at home.
- And a lot of other personal reasons.
How much Sunday anxiety is it okay to have?
If Sunday anxiety lasts for months, ruins your weekends and you want to take sick leave on Mondays, it's time to act. You have a lot of power to influence things yourself. Treat yourself well. It goes without saying that going to work should be fun!
How do I get rid of my Sunday anxiety?
How you turn your Sunday anxiety around depends on the cause. Remember, there is always a solution, you just have to find it.
Is it the job itself, is it you in relation to something/someone at work or is it just you? Where do you need to make your change, how and with whom?
Often we can have more impact than we think if we change our own approach to things. But that requires you to challenge yourself. Maybe you can be a bit more "difficult" and demanding, be honest with yourself and others, or be a bit more patient?
Tips! Always go to work
Some people with Sunday anxiety avoid work and take sick leave instead. But this will only increase the Sunday blues even more. Always go to work, even if it feels heavy. At least you'll be there. The only time you shouldn't go is if you are unable to work and need to take a real sick day.
When you actually want to change jobs
If you end up changing jobs - start thinking about what seems fun. Start looking at other employers, having lunch with people, networking. Use your contacts. Need to study something? Maybe you should start your own business part-time?
About performance anxiety
Sometimes Sunday anxiety is about how we relate to work. Many people feel bad because they see a mountain of work in the coming months. They expect a lot of work and feel a lot of uncertainty. But then they often manage their tasks brilliantly, anyway. Every time.
They've had a disaster thought and you shouldn't believe it. Thoughts are just thoughts, and many of them we can control more than we think.
It can help to write down all your job thoughts when the feeling comes. Reason with yourself wisely. Plan for success and prioritise. Identify uncertainties. Clarify what is an okay result and what is gold medal.
Get better structure
Most workplaces need order, routines, goals and roles. They should be clear. If you need to work better together, try Teamr, a scientifically proven method that helps groups become real teams.
Hygiene level: does the employer follow the law?
Are you safe at work, physically and mentally? Do you get to work too much, are you at risk of injury, do you get statutory holidays? Are you being harassed, bullied?
Employers have a duty to make sure that employees feel safe. Laws, safety representatives and trade unions exist for a reason. If things are not right - get informed and take action, don't accept.
Do you always say yes to everyone else?
Are you very responsive and accommodating? Know that you are and don't let yourself be taken advantage of by others. Even you have limits! You're just not comfortable expressing them out loud and probably don't like conflict.
Is the workload unreasonable?
It's hard to say no when your boss isn't recruiting enough and your business will collapse if you don't step in again. Recognise what is your responsibility and the manager's. If everything won't get done with current staffing, the only question is - how will you prioritize? Make your own proposal! Prioritise and plan in detail if necessary. Be happy and do your job, not two other people's too.
Find a forum for discussion with the employer on long-term priorities, staffing and service levels. What is the plan going forward? What can you expect?
If you are your own employer, do one thing at a time and set reasonable goals. Get help from someone who will challenge you in the right way so that you set a structure and have a sustainable business.
Expectations from inside or outside
What are the expectations of others towards you, your team, your company, your organisation or your department? Is it an accurate and reasonable expectation? Manage expectations with clear communication, set a service level and create effective processes. It doesn't really matter if you work in a kitchen, a workshop or a government agency.
Is it a question of competence?
Are you new at work or have you been given new tasks that are complicated? Then it's natural to have some job anxiety. Go all in, get help and ask, ask, ask. Give yourself a good pep talk and skip the prestige! Take notes so your colleague doesn't repeat himself, ask for a guide, read strategy documents.
Make going to work more fun!
There is a method that will help you improve teamwork, have more fun and get more done! It's called Teamr! Read more about it here.
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