Do you often feel anxiety as the weekend ends and the workweek begins? If so, know that you are not alone.
This feeling of anxiety significantly impacts your Sunday night. You may experience dread, resentment, irritability, intrusive thoughts, headaches, or an upset stomach as you anticipate what the workweek may bring.
Experiencing anxiety as the weekend closes and the workweek starts can result from a toxic culture, feeling unprepared for the tasks you must complete, feeling inadequate about your work accomplishments, or believing you must sacrifice your free time for your job. These factors can lead to overwork, lack of work-life balance, and burnout.
Fortunately, you can take steps to reduce the workplace anxiety you experience on Sunday nights. These ideas can help.
Implement these strategies to conquer workplace anxiety for a stress-free Sunday.
Engage in Relaxing Activities
Plan your weekend responsibilities, such as grocery shopping, for Friday or Saturday. Then, you have more time to engage in the activities you enjoy on Sunday.
Implement a relaxing routine on your Sunday nights. Examples include reading a book or taking a warm bath before going to bed. This routine can help you wind down and reduce stress over the upcoming week.
Plan a Fun Monday Activity
Schedule something fun to look forward to on Monday. Examples include getting a cup of coffee before work, watching your favorite TV show, or cooking your favorite meal. Engaging in a fun activity can make the start of the workweek more exciting.
Implement Stress-Reduction Techniques
Use strategies that promote relaxation. Examples include:
- Using deep breathing exercises
- Practicing mindfulness
- Reciting positive affirmations
- Expressing gratitude
- Visualizing positive outcomes for work situations
- Taking walks
- Practicing yoga
- Keeping a work journal for clarity around work situations
Schedule Your Week
Plan when you want to complete each task throughout the workweek. You can prioritize your activities by their deadlines for a more balanced workload. Seeing what you want to accomplish and when helps you feel prepared for the days to come.
Determine the Cause of Your Workplace Anxiety
Consider whether there is anything happening at work that you feel unprepared for. For instance, you might feel stagnant in your job and want more challenging work. When you understand the cause of your workplace anxiety, you can take steps to resolve the issue.
Talk with Your Manager About Your Job
If you feel unfulfilled at work, talk with your manager about making changes. You might want to take on stretch assignments or additional responsibilities. Or, you could request job shadowing or cross-training in a different role.
Would Having a New Job Relieve Your Workplace Anxiety?
Work with ektello to find a job that supports a stress-free Sunday. Visit our job board today!