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Alcohol is a depressant so it’ll make you feel good temporarily but long term it’ll only make your anxiety worse. I find keeping myself busy on Sunday really helps. So I purposely cook dinner a little later, put on a show while cooking and eating to distract. I also do a longer work out on sundays so I get super tired by the time night comes around. Basically just couple activities or hobbies that make you feel good and do them on sundays.
I also find if I have extra anxiety (as I’ve gotten older I’ve been real good about not drinking as a crutch but trust me OP, I feel you. It’s awful) I will meal prep. Meal prep takes planning and time so instead of dwelling on what possibilities are in store or how you said that one thing or whatever, you get deep into the meal prep and then you of course must clean your kitchen and it really takes up time. Sometimes I still drink while I do that but then I just don’t feel as scared bc at least I’m prepared in some way right?
Replace alcohol with a sunday hobby. I.e. church, working out, journaling, etc. I had a colleague who fought bad sunday scaries and she would simply make a list of things that needed to get done that week in a planner.
I do this any time I get overwhelmed (which is like this whole past week for sure) but lists make me feel in control and aware of what’s expected of me. I have also found communicating that to my managers is extremely helpful as well bc then I don’t have to go create my own lists off their garbled word salad about 19 different topics bc they send me a bulleted list in an email and I can just add it to my to-dos
Think about work when you’re working and don’t think about work when you’re not working.
Same! I found something I really look forward to Sunday evening to at least delay them as long as possible. I listen to the new episode of a podcast I like at bedtime. I still always end up waking up early on Monday morning with an anxious pit in my stomach but at least it helps for the Sunday night specific stuff. You definitely aren’t alone though.
Drink more and worry less. 10 years from now it makes no difference.
1 tequila
2 tequila
3 tequila
FLOOR!
If you don’t want to feel anxious on Sundays, my 2¢, just be ok with being an average performer. Sunday Scaries should be reserved for high achievers seeking rapid skill/career advancement (a conscious and willing trade off). Once you give up on being the best, you’ll be better able to manage the stress because who gives a f***... But don’t expect the shift in mindset to be career-accelerating.
You’re most likely correct. I’m 33 and a director so I did pretty well but at what cost?
That’s what I need right about now
I used to have issues like “Sunday Scaries” early in my career. My drinking got to the point that I lost control of how much I drank once I started drinking. I have been sober now for several years and I believe abstinence from alcohol is my only option.
Check your firm benefits to see if they have an EAP program. If your’e self medicating through alcohol, the night before, that’s not going to help you prepare for the week ahead.
The anxiety could be for a multitude of reasons:
1. Imposter syndrome, I don’t feel confident enough that I know what I’m doing and feel someone will find out.
2. I’m worried about letting someone down or failing in my role.
3. I don’t feel I have a support I need.
4. I feel like I’m being micromanaged.
5. I don’t have any jobs satisfaction and what I do.
6. I don’t enjoy what I’m doing for a multitude of reasons.
An EAP counselor can certainly help you explore what might be the root cause of this. They can refer you for additional services if you might be in need of medication. You may find it simply is not the right job for you and looking for another role might fit. However, before you assume the grass is greener, don’t jump ship yet.
Good luck.
Exercise, go the the gym. I literally have to force myself going to the gym when my brains starts to fixate on worrying.
You made the first step recognizing the issue and are seeking ways to address it. You are on the right track.
Don’t we all? 😂
RSM’s culture creates this in a lot of people. While much of the above advice about hobbies is good I would just move on to another firm as it’s really the culture here that drives this feeling of doom and gloom in one on a Sunday
Do they compensate you in any other kind of
Bro,
Always focus on your job and do the work with quite sincerely.
Oh I think this is called adulting.
Sounds like you just have anxiety. It’s quite common. Maybe try taking a melatonin when you feel the need to drink and just go to bed instead? If it’s already after dinner I don’t see the harm in just going to bed
OP - are you a New Yorker? If yes, bear with me here.
Although you are obviously associating your feelings of "Sunday Scaries" with going back to work Monday morning, is it POSSIBLE that you are a NY Jets (football) fan and are just dreading the weekly Sunday games they play?
This might not be work related at all.
I'm sorry, I never drink alcohol, and I won't comment on that.
Please leave the Drinking. Its bad for health
I just left a job after 5 years of hell. I finally gave it up when the owner refused to pay me $840 for an error his sister made, a mistake I had no control over or could remedy or had anything to do with the money he owed me! Since I left … I have been able to sleep!! No waking at 3:00 am full of anxiety for the next day. As I worked 7 days a week and was chastised for any time off … this is the first time I have felt the sun on my face! Why do we do this to ourselves? 😂