The ‘Sunday Scaries’ and adjusting back to work after the holidays 

Let's face it, at one point or another, we’ve all experienced the ‘Sunday Scaries’. That feeling of dread that creeps in on a Sunday evening as you start thinking about the week coming, the tasks ahead, maybe a big meeting or deadline approaching, and this is only amplified when you’re coming back to work after the holidays. The anticipatory anxiety over a full inbox, catching up on meetings, and just simply getting back into a routine can be overwhelming. It certainly doesn’t help to be experiencing this along with the January blues; silly season is over, and we’re left with no social events, dark evenings, and bad weather. 

This mentality can lead to stress, irritability and a lack of motivation and you can very quickly get caught in a spiral, finding it hard to get back on track after your time off. Fortunately, there are some things you can try to help combat those post-holiday blues. 

With Blue Monday on the horizon, we’ve put together a couple of tips or methods to prevent or remedy this feeling, or coming from an employers’ perspective, how you could help make it more manageable for your team to boost morale and productivity. 

PREVENTION 

If you’re a known sufferer of the ‘Sunday Scaries’, your first call of action should be to do your best to prevent it. It’s very easy to put tasks off in the days approaching your holidays as people start winding down. The mentality of “I’ll look after that after the break” takes over as we try to get finished up as soon as possible. When these ideas begin to infiltrate, you should try to consciously remember how that will feel coming back to the extra workload after the holidays, and instead, consider what you can do in advance to make life easier for your return. For example, get that admin work out of the way so it’s not hanging over you when the deadlines begin flying in and things pick up in the New Year. 

Another method of prevention as the holidays begin to come to an end is getting your body clock into a routine of waking up early a few days in advance to help combat that initial shock of the alarm clock on your first morning back! 

TREATMENT 

Ok, so maybe you were a procrastination champ, didn’t attempt any prevention methods, or maybe you’re still just feeling the dread of returning to the office, routine and responsibilities. It's the day before you start back at work and the ‘Sunday Scaries’ are in full swing. What can you do? 

Get Ready 

The impact a simple morning routine; getting up, preparing breakfast and getting dressed for work can have on your day can make all the difference in energy levels, motivation and performance. Even if you work from home, this is a good practise to get into. Sitting in pyjamas or tracksuit bottoms, although tempting, can make it subconsciously difficult to differentiate between work and leisure. 

Talk to Colleagues 

The first thing you need to recognise is that the anxiety of returning to work is very common, with 80% of employees admitting they experience the feeling of dread ahead of a working week. It can help to speak openly about it to work colleagues, who are most likely feeling the same, and realise you’re not alone in this experience. 

Mixing up your working environment can also promote more interest and motivation. For example, getting into the office with colleagues one or two days a week, or working from a busy coffee shop and surrounding yourself with other active professionals can encourage an infectious working buzz. 

Brainstorm and Organisation 

When we’re worried about tackling a specific task or problem, often, this worry won’t dissipate until we’ve resolved it. If possible, try and keep the first hour of your morning free of meetings, and allow yourself that time to make a to-do list. Having a to-do list open in front of you can help prioritise your tasks and will also encourage a feeling of satisfaction as you see these tasks being crossed off. 

It also helps to divide your tasks into three categories: 

• High priority tasks to complete 
• Low priority tasks that can wait 
• Tasks someone can help you with 

This will aid in realising which tasks need to be completed first, as well as recognising we can ask for help or brainstorm ideas with a fellow employee, therefore sharing the responsibility and taking the pressure off. 

Ensure there’s something to look forward to 

One of the biggest things to encourage motivation and a positive mindset is to have something to look forward to. There’s nothing worse than the anticipation of a long working slog with no nice plans. This could involve booking a small trip, organising a social activity, or even something as simple as identifying a skill you want to learn or improve on and booking a course that you’ll enjoy undertaking. 

Employers can also step in here to encourage an easier transition back into the workplace for their team by organising small activities such as a Monday morning quiz to encourage collaboration and fun amongst colleagues or organising regular team events to boost morale. 

THE BOTTOM LINE 

The ‘Sunday Scaries’ and the struggle of adjusting back into working mode is very common in the workplace, but there are always methods and tips to help combat it. However, if this reaches unmanageable levels, which can happen, and you find yourself incapable of ridding yourself of this feeling or repeatedly avoiding tasks or work, you may need to delve deeper into the source of the problem. Maybe your work environment doesn’t suit you, maybe there’s not adequate support amongst your team or management, or maybe you have personal circumstances that are interfering with your work/life balance that need addressing. 

Either way, there is always a solution or someone you can ask for help. A good working culture is something that is prioritised in the workplace today. If you feel like a lack of a good working environment is contributing to less motivation, satisfaction and the ‘Sunday Scaries’ in the workplace, reach out to one of our colleagues at Mason Alexander. We only partner with organisations who share our core value and culture ambitions, and we would be delighted to help you find your perfect fit.