How to break “Sunday anxiety”
Mai Shunpian, a national second-level psychological counselor
Some time ago, a netizen shared on Weibo that Sunday night was the most anxious time for him. The emptiness after the weekend carnival, coupled with the upcoming Facing Monday's boring work made her anxious to the point of tears. This topic instantly resonated with many netizens, and 80% of the participants said they had experienced Sunday anxiety: some people have insomnia every Sunday night and need to take medicine to fall asleep; some people are so anxious that their bodies are broken. Problems, diarrhea, headache, inability to eat...
"Sunday anxiety disorder", like holiday syndrome and Monday phobia, is a self-made term for common psychological phenomena by netizens. It is a normal reaction when people face changes in their living conditions, mainly related to work pressure. related. A study from the American Sleep Institute stated that Sunday anxiety has many manifestations, such as emotional anxiety, irritability, frustration, fear, depression, etc.; physical gastrointestinal discomfort, headache, dizziness, fatigue, loss of appetite, etc.; Behavioral insomnia, procrastination, inattention, etc. Most people feel miserable and anxious on Sunday evenings, and the reasons may vary.
Some people do it because they make themselves too tired. "Workers" are exhausted during the working day and their bodies are very tired. When they finally have their own time on weekends, they can't help but want to have fun, binge-watching TV shows and movies, reading books, running, cooking, cleaning up the room, and gathering with friends. ...As a result, the fatigue accumulated over the week has not been rested, and the nerves that have been tense for a week have not been relaxed. The packed "schedule" on the weekend has made things worse. The thought of another busy week ahead made me crumble on Sunday night.
Some people are anxious about going to work on Monday. A British survey shows that office workers' worries start at 4 pm on Sunday. Sunday afternoon and evening are a transitional stage, which means that we are about to leave the relaxing weekend and enter a tense and high-pressure work state. Sunday is supposed to be a good day for leisure, but most people will think about work on Sunday. Sometimes when they think about the work tasks the next day, or the pressure of the next five consecutive days, they feel anxious for no reason.
It is normal to feel a little nervous before going to work, but if it is so intense that you feel depressed and cannot sleep well, you need to take some measures to adjust and smoothly transition between weekends and workdays.
1. Take a deep rest. Weekend planning must be reasonable, and be sure to leave some time for yourself to completely rest and relax. For more intense, exciting, and difficult things, it is best to put them on Friday night or Saturday. Try to use Sunday to truly relax, such as taking a nap or meditating.
2. Make a good work plan. Separate work and life, and try to get everything done during the weekdays instead of leaving it until the weekend. besides,After a week's work is over, make a summary and bring it to a close; then list the things to be solved and make preliminary mental preparations for the next week's work, so that you won't panic on Sunday night.
3. Reduce the fear of Monday. If Monday brings happiness, then Sunday will bring little psychological stress. Therefore, you can take the initiative to make Monday a happy day. For example, prepare some small rewards for yourself on Monday: eat a rich breakfast, buy a bouquet of fresh flowers and put them at your work station. In short, do something that you can look forward to to make your mood at work more pleasant.