Stress Mangement and Mastery: How to Defeat Sunday Night Syndrome

Picture the following scene:

It's Sunday evening, the weekend is winding down and you're beginning to think about the work week ahead. What are your feelings?

Do you find yourself excited and challenged, looking forward to another week of doing something you love? The most fortunate among us get to feel that way on a regular basis.

Or are you instead feeling something else, perhaps anxiety or even dread? That's a special kind of anxiety and stress I call "Sunday Night Syndrome."

All of us experience some form of SNS from time to time. What's important is how often and how severe it is.

Mild Sunday Night Syndrome

In most people, the anxiety usually begins Sunday evening, but it passes quickly and is gone by the time you arrive at work. This feeling is probably the result of working continuously for five days a week and having only two days off during which to recover.

What to do:

Relax and remember: The feeling will pass.

Rent a movie, play a game, enjoy being with family and friends.

Moderate Sunday Night Syndrome

The next stage of SNS is characterized by increasing anxiety as the work week approaches. The anxiety begins earlier in the day and doesn't pass as easily as mild SNS.

You begin to stay up later and later on Sunday night, in the hope of keeping Monday morning from arriving. As a result, you feel tired and sluggish on Monday, which leaves you ill-equipped to deal with your feelings and your work.

Other symptoms include increased irritability and inattentiveness around family and friends, as well as deteriorating work performance. Colleagues and supervisors may begin to notice changes at this point.

What to do:

In addition to the above suggestions, make sure you get to bed early enough to be rested the next day.

Identify things about your job that you can feel good about, or even look forward to.

As crazy as it sounds, some people have found that going into the office or doing some work at home seems to help.

If going into the office is not possible, being as prepared as possible can help.

Severe Sunday Night Syndrome

The third level of SNS doesn't wait until Sunday to arrive. It begins Saturday or even Friday after work.

By the time Sunday evening rolls around, folks with severe SNS are experiencing strong anxiety and dread.

Some people become physically ill at the prospect of another work week. Depression is common at this point, as well as drinking too much alcohol.

What to do:

What underlies your emotions and reactions? If you don't examine this issue, the feelings might just grow stronger.

It could be time to consider a change, either in the details of your job or perhaps an entire change of job or career.

Consult a career counselor to look at your options.

Make sure you are doing something, from talking about it to physical exercise, in order to relieve the stress.

You might want to seek counseling to help you manage the stress, emotions and decisions involved.

Remember: If it's hurting you, it's not likely to be helping anyone else.

What's more, there are three books I've recommended before that you might find useful:

"Chicken Soup for the Soul at Work" by Jack Canfield and Mark Victor Hansen

"Heart at Work" by Jack Canfield and Jacqueline Miller

"Care Packages for the Workplace" by Barbara Glanz

All of us experience some form of Sunday Night Syndrome from time to time. It's how we respond that makes the difference.

Visit SecretsofGreatRelationships.com for tips and tools for creating and growing a great relationship. You can also subscribe to our f*r*e*e 10 day e-program on how to enrich your relationship today, from relationship coach and expert Jeff Herring.

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news

Daily Illini

University promotes stress management
Daily Illini
The end of the semester is a notoriously stressful time for students. Institutions around campus are making an effort to organize relaxation-promoting events before finals time. McKinley Health Center has a number of stress-reducing resources available ...


Friends and family may help counter diabetes stress
Reuters
(Reuters Health) - People with diabetes may have healthier blood sugar levels when they get lots of encouragement from family and friends to help them overcome the stress of managing their disease, a U.S. study suggests. Researchers surveyed 308 ...

and more »

Medical Xpress

Managing stress at work can help employee well-being, productivity
Medical Xpress
Employees want help dealing with stress, the study found. While the report notes that more research is needed to better define and understand the concept of resilience, it examined the steps several companies are taking to help workers better manage ...


WTMJ-TV (press release) (blog)

Ask the Expert: Stress Management Tips
WTMJ-TV (press release) (blog)
April is Stress Awareness Month and there are many different types of stress and ways to deal with it. Psychologist Munther Barakat from Aurora Health joined us on Live at 4 with stress management tips. Copyright 2018 Scripps Media, Inc. All rights ...


The Incline

These advocates want to help Pittsburgh-area first responders deal with trauma
The Incline
For nearly as long, she's also been an active member of the Pittsburgh Critical Incident Stress Management — or CISM —team. The more than 100 volunteers on the team include those working in dispatch, EMS, fire, law enforcement, nursing and behavioral ...


The Signal

Psychologist offers solutions for stress management
The Signal
Psychologist and comedian Matt Bellace held a lecture about stress management and high risk behavior in the Education Building Room 212 on April 18. Bellace received his undergraduate degree from Bucknell University and his PhD in neuropsychology from ...


The Physical Effects of Stress
Contemporary Clinic
In addition to the psychological impact of stress, research has demonstrated that it can exacerbate many chronic conditions and even impair immunity. Stress is frequently associated with flare-ups of acid reflux, asthma, eczema, and headaches and can ...


Stress Awareness Month
The Middlesboro Daily News
The website www.awarenessdays.com states stress left unchecked can be fatal. The effects of stress on the body are not immediately apparent, which is why it is sometimes referred to as a “silent killer.” Stress can lead to serious health problems ...


Etownian

Yoga classes provide students with a way to relax, manage stress
Etownian
Written by: Caitlin Vandiver. Breathe in…breathe out,” Elizabethtown College yoga instructor Gayle Gearhart says as she demonstrates the warm-up exercises using sweeping arm movements with feet set wide apart on the mat. Students follow along in ...


MPNnow.com

Local doctor to discuss stress management
MPNnow.com
Robert Smith, of Finger Lakes Family Care, will offer tips on effective ways to manage stress, protect one's health and have peace of mind in “Feeling Stressed?” at 6 p.m. May 2 at The Gathering Place in Wegmans, 345 Eastern Blvd., Canandaigua. The ...

Google News

3 Easy Ways to Reduce Stress

Stress, America's #1 health problem, is a leading cause of... Read More

Stress Management

Have you ever said the words, "This job/my life is... Read More

Coping with Change: Develop Your Personal Strategy

Why do we resist change? As the saying goes, the... Read More

It is Looking Up for Stress Relief

No this is not related to praying, this is how... Read More

Waking Up Well - The Essentials

Preparing for sleep the night before is the place to... Read More

Managing Stress

Do you ever feel stressed? Is stress a regular component... Read More

Three Stress Relief Techniques

There is good stress, and there is bad stress. Good... Read More

Stress & Performance: How Much is Just Right?

WHAT THE RESEARCH SAYSExperts in the stress management field have... Read More

How to Cope With Stress and Anxiety

Among the hardest parts of living in the modern world... Read More

Stress Causing People to ?Super Size?

... Read More

[Emotional Health] Are You Feeling In Control?

When it is all said and done, do you feel... Read More

Children Playing - How Play Is Important To Kids And Adults

You can learn a lot by watching children playing. There... Read More

Stress & Self Esteem: Raising One by Lowering the Other

In our article about Exercise & Stress, we looked at... Read More

Create Your Own Home Spa

No need to go spend money at a spa! There... Read More

Stress Management: How to Avoid the Ruts and Holes of Life

Have you ever noticed how we keep falling into the... Read More

How To Reduce Stress and Ease Worries in Just 3 Minutes

Meditation, relaxation and visualisation are the standard recommendations for reducing... Read More

Dont Be a Worry Wort!

Everyone worries. As bothersome as it is, worry isn't all... Read More

Extreme Self-care: Make Time for Yourself

If you've recently experienced loss or are going through a... Read More

The Top Seven Causes Of Workplace Stress And Fifteen Ways To Get Rid Of Them

Anyone who has ever worked knows that stress is part... Read More

FEAR: How to Defeat the Monster

What is the greatest fear of man? Is it death?... Read More

Cancel Stress and Be Blessed!

Matthew 11:28 Come unto me, all ye that labour... Read More

Let Go of Stress: Slow Down! Survive!

Don't wait to have a life-threatening disease to learn what... Read More

Easy Elimination Of Worry & Stress!

It is very true that, unfortunately, many people look to... Read More

Busy Fish: Tips for Changing Your Day from Chaos to Calm

Syndicated columnist Dale Dauten recently wrote, "One of life's great... Read More

Stress Management and Mastery: 3 Tools You Can Use

Q:We recently had someone come to our company to talk... Read More