Latest / Deep Thoughts / Sunday Scaries SOLVED: Beat the Pre-Week Anxiety!

Transcript

Sunday Scaries SOLVED: Beat the Pre-Week Anxiety! · Deep Thoughts

• 0:00
  Speaker 1: Okay, it's Sunday evening and I don't know about you,
• 0:02
  Speaker 1: but that feeling of dread, it's starting to creep in.
• 0:06
  Speaker 1: You know what I'm talking about. Yeah, the Sunday scaries,
• 0:08
  Speaker 1: the Sunday scaries, they're real, and we are diving deep
• 0:11
  Speaker 1: into them today. So it's not just me feeling like
• 0:14
  Speaker 1: I want to crawl under the covers when I think
• 0:16
  Speaker 1: about Monday.
• 0:16
  Speaker 2: No, you're not alone. Research actually shows that seventy five
• 0:20
  Speaker 2: percent of us experience this Sunday evening anxiety.
• 0:23
  Speaker 1: Wow, seventy five percent. So we're going to unpack this
• 0:26
  Speaker 1: today with research, expert advice, personal stories, even We're going
• 0:29
  Speaker 1: to uncover the link between dopamine and the Sunday scaries.
• 0:32
  Speaker 1: That's right, I am intrigued. Let's dive in.
• 0:35
  Speaker 2: Let's do it well. First, we need to understand what's
• 0:38
  Speaker 2: happening in our brains.
• 0:39
  Speaker 1: Right.
• 0:40
  Speaker 2: It all comes down to anticipatory anxiety.
• 0:42
  Speaker 1: Okay, So anticipatory anxiety. Yes, I'm kind of familiar with that.
• 0:46
  Speaker 2: That feeling you get before a big presentation. You have
• 0:48
  Speaker 2: even given it yet, but you're already anxious about it.
• 0:51
  Speaker 2: That's it.
• 0:52
  Speaker 1: So we're anxious about the potential stresses of the work week.
• 0:55
  Speaker 2: Exactly. Our brains, especially the avoidance system part of our brains, okay,
• 0:59
  Speaker 2: kick in to overdrive, trying to protect us from any
• 1:03
  Speaker 2: possible negative experience at work.
• 1:05
  Speaker 1: Like that email from my boss.
• 1:07
  Speaker 2: That's right, or like a project falling through the crack.
• 1:10
  Speaker 2: Our brain is like this bodyguard, but instead of shielding
• 1:14
  Speaker 2: us from physical danger, it's like shielding us from work stress. Interesting,
• 1:19
  Speaker 2: And here's the thing. Our brains love to focus on
• 1:21
  Speaker 2: the negative. Really, it's called the negativity bias. Means we
• 1:25
  Speaker 2: tend to overestimate how bad things will be.
• 1:28
  Speaker 1: No, we're actually making Mondays seem scarier in our minds
• 1:31
  Speaker 1: than they actually are.
• 1:32
  Speaker 2: Exactly, and over time that negative prediction, it becomes a
• 1:37
  Speaker 2: self fulfilling prophecy.
• 1:38
  Speaker 1: Oh that's interesting.
• 1:39
  Speaker 2: We start the week stressed because we expect to be.
• 1:42
  Speaker 1: Stressed, right, and think about all the cultural messages too.
• 1:44
  Speaker 1: Oh yeah, Garfield hating Mondays. Thank god it's Friday. We're
• 1:48
  Speaker 1: practically conditioned exactly dread the start of the week. I mean,
• 1:52
  Speaker 1: it's like we're all playing a part in this collective
• 1:55
  Speaker 1: Monday hating drama.
• 1:57
  Speaker 2: It really is.
• 1:57
  Speaker 1: And I imagine the pandemic hasn't helped this either, right, No,
• 2:00
  Speaker 1: not at all. So many people revaluating their relationship with
• 2:04
  Speaker 1: work these days, and you know, work life balance has
• 2:07
  Speaker 1: become even more challenging.
• 2:09
  Speaker 2: It's true. And with the pandemic economic instability, global uncertainty,
• 2:15
  Speaker 2: our stress levels are already through the roof.
• 2:17
  Speaker 1: Right, it's no wonder Sundays feel so heavy.
• 2:20
  Speaker 2: Yeah. Well, one of the sources we have for this
• 2:22
  Speaker 2: deep dive shares this personal story about a former auditor
• 2:28
  Speaker 2: who actually wished that he would get the flu. Oh no,
• 2:31
  Speaker 2: just so he wouldn't have to go to work. How
• 2:33
  Speaker 2: he could even enjoy his weekends because the dread of
• 2:36
  Speaker 2: Monday was so intense.
• 2:37
  Speaker 1: That's heartbreaking. I can't imagine feeling that way about work
• 2:40
  Speaker 1: every single week. It makes you think, why do some
• 2:42
  Speaker 1: people seem to get hit harder by Sunday scaries than others?
• 2:45
  Speaker 2: Well, one factor is how we view work, Okay, our mindset,
• 2:48
  Speaker 2: our beliefs about Mondays, even the way we anticipate the
• 2:51
  Speaker 2: week ahead. It can really impact how intensely we experience
• 2:55
  Speaker 2: those Sunday scaries.
• 2:56
  Speaker 1: Okay. So it's not just external factors like a demanding
• 3:00
  Speaker 1: or a difficult boss. It's not just external, it's also
• 3:04
  Speaker 1: our own thoughts and feeling.
• 3:05
  Speaker 2: It's our own Yeah, our own thoughts and feelings play
• 3:07
  Speaker 2: a role.
• 3:08
  Speaker 1: Wow. Interesting.
• 3:09
  Speaker 2: And here's where that dopamine connection comes in.
• 3:11
  Speaker 1: Ooh, yes, dopamine, tell me more.
• 3:15
  Speaker 2: Yeah, so, dopamine. It's a powerful neurotransmitter associated with pleasure
• 3:20
  Speaker 2: and reward.
• 3:21
  Speaker 1: Right, Okay, But.
• 3:23
  Speaker 2: Here's the thing. It's not just released when we experience
• 3:26
  Speaker 2: something pleasurable. It's also released when we anticipate something pleasurable.
• 3:30
  Speaker 1: So like planning vacation or looking forward to a concert,
• 3:33
  Speaker 1: that feeling of excitement.
• 3:35
  Speaker 2: That's it. That's dopamine at work. And that means that
• 3:38
  Speaker 2: we can actually use this to our advantage.
• 3:41
  Speaker 1: Okay.
• 3:41
  Speaker 2: Instead of letting the avoidance system run wild with anticipatory anxiety,
• 3:47
  Speaker 2: we can create positive anticipation on Sunday evenings, so.
• 3:50
  Speaker 1: We can trick our brains into looking forward to the
• 3:52
  Speaker 1: week ahead.
• 3:53
  Speaker 2: Exactly. It's about shifting our focus from all the potential
• 3:56
  Speaker 2: negatives to something positive. Okay. Maybe it's planning a relaxing
• 4:00
  Speaker 2: activity for Sunday evening I like that, or virtual hangout
• 4:03
  Speaker 2: with friends, or even just a special Sunday night dinner
• 4:06
  Speaker 2: that you look forward to all week. Yes, it's about
• 4:09
  Speaker 2: taking back control of our Sunday nights and creating a
• 4:12
  Speaker 2: positive association instead of letting dread take over.
• 4:17
  Speaker 1: Okay, so we're hacking our dopamine system to make Sundays
• 4:20
  Speaker 1: enjoyable even if Monday is looming on the horizon. I
• 4:24
  Speaker 1: love it, But realistically, we can't always avoid thinking about
• 4:28
  Speaker 1: work on Sundays. What are some practical strategies for managing
• 4:32
  Speaker 1: those inevitable work related anxieties.
• 4:35
  Speaker 2: Well, one simple, but effect is strategy is planning your
• 4:38
  Speaker 2: Monday in advance.
• 4:39
  Speaker 1: Okay.
• 4:40
  Speaker 2: Now, I don't mean scheduling back to back meetings that
• 4:42
  Speaker 2: overloading yourself, right, It's more about easing into the.
• 4:44
  Speaker 1: Week instead of feeling overwhelmed by a mountain of tasks.
• 4:47
  Speaker 2: Exactly, instead of feeling overwhelmed, we create a sense of
• 4:50
  Speaker 2: structure and control. Okay, So maybe block off time for
• 4:53
  Speaker 2: a slower start on Monday morning, or schedule a coffee
• 4:57
  Speaker 2: break with a colleague you enjoy chatting with. Plan a
• 4:59
  Speaker 2: quick walk togein some fresh air and clear your head.
• 5:01
  Speaker 1: So it's about setting yourself up for success, both mentally
• 5:04
  Speaker 1: and emotionally.
• 5:05
  Speaker 2: That's it. That's it.
• 5:06
  Speaker 1: But now you mentioned feeling overwhelmed by a mountain of tasks,
• 5:09
  Speaker 1: and you know, I immediately think to do lists. Oh yeah,
• 5:12
  Speaker 1: I'm a huge fan of to do list.
• 5:14
  Speaker 2: To do lists are great.
• 5:15
  Speaker 1: There's something so satisfying about getting those tasks out of
• 5:18
  Speaker 1: my head and onto paper, right, And I feel like
• 5:20
  Speaker 1: that's a good way to start the week.
• 5:22
  Speaker 2: To kind of yes. And it's not just about the satisfaction.
• 5:25
  Speaker 2: It's about freeing up mental space, okay, to actually enjoy
• 5:28
  Speaker 2: your weekend.
• 5:29
  Speaker 1: Right, instead of constantly worrying about those Monday to dos.
• 5:32
  Speaker 2: Exactly.
• 5:33
  Speaker 1: Speaking of mental space, you know, I'm a big believer
• 5:35
  Speaker 1: in disconnecting from work on the weekends. Yes, I know
• 5:38
  Speaker 1: this easier said than done in today's world, but those
• 5:41
  Speaker 1: boundaries between work and personal time are crucial.
• 5:45
  Speaker 2: I think they are crucial. And if completely disconnecting for
• 5:48
  Speaker 2: the whole weekend feels overwhelming, just start small, Okay, Try
• 5:53
  Speaker 2: one evening a week.
• 5:54
  Speaker 1: Maybe right, Put the phone away.
• 5:56
  Speaker 2: Put the phone away, resist the urge to check those
• 5:59
  Speaker 2: work emails, and gradually build up from there.
• 6:01
  Speaker 1: Baby steps, baby steps, baby.
• 6:04
  Speaker 2: Steps, And it's all about finding what works for you.
• 6:07
  Speaker 2: One of our sources had this fascinating self care plan
• 6:10
  Speaker 2: for Sundays. Called the self Care Plan. It focuses on serenity, exercise, love,
• 6:17
  Speaker 2: and food.
• 6:18
  Speaker 1: Ooh, I like the sound of that. Break it down
• 6:20
  Speaker 1: for me.
• 6:20
  Speaker 2: Okay. So serenity is all about finding ways to relax
• 6:23
  Speaker 2: and de stress. So this could be meditation, a long bath,
• 6:28
  Speaker 2: listening to calming music, anything that helps you unwind. Exercise,
• 6:32
  Speaker 2: as you might guess, is about getting your body moving.
• 6:36
  Speaker 2: Even a short walk could do wonders for your mood
• 6:38
  Speaker 2: and energy levels. Love is about connecting with the people
• 6:41
  Speaker 2: you care about, spending quality time with your loved ones.
• 6:44
  Speaker 2: And finally, food is about nourishing your body with healthy
• 6:47
  Speaker 2: and delicious meals. Think of it as fuel for a
• 6:49
  Speaker 2: great week ahead.
• 6:50
  Speaker 1: I love how holistic that is. It's not just about
• 6:53
  Speaker 1: checking off tasks. It's about taking care of your mind,
• 6:56
  Speaker 1: body and soul.
• 6:56
  Speaker 2: And remember, self care isn't selfish, it's investment in your
• 7:00
  Speaker 2: well being.
• 7:00
  Speaker 1: I love that. Okay. So we've got planning to do lists, disconnecting,
• 7:05
  Speaker 1: and self care. These are all fantastic strategies for managing
• 7:08
  Speaker 1: Sunday scaries. But what about reframing our relationship with work itself?
• 7:14
  Speaker 1: Is it possible to shift our perspective so that work
• 7:17
  Speaker 1: doesn't feel like this looming burden it.
• 7:19
  Speaker 2: Is, absolutely It starts with focusing on the positives instead
• 7:23
  Speaker 2: of fixating on what we dread about work. Let's tap
• 7:26
  Speaker 2: into our approach motivation.
• 7:28
  Speaker 1: Approach motivation.
• 7:29
  Speaker 2: Approach motivation tell me more. It's our natural drive to
• 7:33
  Speaker 2: seek out positive experiences instead of dwelling on what could
• 7:36
  Speaker 2: go wrong, We consciously shift our focus to things we
• 7:40
  Speaker 2: actually enjoy about our work. Maybe it's a particular project
• 7:42
  Speaker 2: we're excited about, or the positive interactions we have with colleagues,
• 7:46
  Speaker 2: even just the feeling of accomplishment we get from doing
• 7:48
  Speaker 2: a job well.
• 7:49
  Speaker 1: So it's about actively looking for the good, even if
• 7:52
  Speaker 1: it feels like it's buried under a pile of spreadsheets
• 7:54
  Speaker 1: and deadlines.
• 7:55
  Speaker 2: Exactly exactly, And research has shown that focusing on the
• 7:59
  Speaker 2: positive aspects of our work, even if it's not our
• 8:01
  Speaker 2: dream job, can significantly reduce stress and increase our overall satisfaction.
• 8:06
  Speaker 1: So instead of thank God it's Friday, we should be saying,
• 8:10
  Speaker 1: thank goodness it's Monday.
• 8:11
  Speaker 2: Well, maybe not that far, but the idea is to
• 8:13
  Speaker 2: shift our perspective to see Mondays as an opportunity for
• 8:17
  Speaker 2: a fresh start rather than just a continuation of the grind.
• 8:20
  Speaker 1: I love that, But what happens when those Sunday scaries
• 8:23
  Speaker 1: are signaling something bigger? What if it's not just about
• 8:26
  Speaker 1: Mondays but a deeper issue with our work or work environment.
• 8:30
  Speaker 2: That's an important question. While Sunday scaries are a common experience,
• 8:36
  Speaker 2: sometimes they can be a sign that something isn't right
• 8:38
  Speaker 2: in our professional lives.
• 8:39
  Speaker 1: So what are some red flags we should be looking
• 8:41
  Speaker 1: out for.
• 8:42
  Speaker 2: One of the biggest signs is if those Sunday scaries
• 8:44
  Speaker 2: started after a specific change at work. Okay, maybe a
• 8:47
  Speaker 2: new boss, a shift in responsibilities, or an increase in workload.
• 8:53
  Speaker 2: If you use to enjoy your Sundays but now they're
• 8:55
  Speaker 2: filled with dread, pay attention to what might have shifted.
• 8:58
  Speaker 1: It's like our emotions are trying to tell us something exactly.
• 9:02
  Speaker 2: Our feelings are valuable data points. If those feelings are
• 9:05
  Speaker 2: consistently negative, especially about work, it's worth exploring what's driving them.
• 9:09
  Speaker 1: Are there any other warning signs we should be aware of?
• 9:13
  Speaker 2: Another red flag is if you dread even the thought
• 9:16
  Speaker 2: of checking your work emails, or feel the urge to
• 9:20
  Speaker 2: avoid anything work related even on your days off.
• 9:23
  Speaker 1: That definitely sounds like more than just a case of
• 9:25
  Speaker 1: the Mondays.
• 9:26
  Speaker 2: It could be a sign of a toxic work environment
• 9:29
  Speaker 2: or increasing burnout, and in those cases, it's important to
• 9:32
  Speaker 2: remember that you deserve better. You deserve to feel good
• 9:35
  Speaker 2: about your work and enjoy your Sundays.
• 9:37
  Speaker 1: I love that reminder. We often put so much pressure
• 9:40
  Speaker 1: on ourselves to just power through, but sometimes the bravest
• 9:43
  Speaker 1: thing we can do is recognize when a situation isn't
• 9:46
  Speaker 1: serving us and make a change.
• 9:47
  Speaker 2: Absolutely. One of our sources shared a story about a
• 9:50
  Speaker 2: woman who worked in finance and had this micromanaging, abusive boss.
• 9:55
  Speaker 2: She woke up every Sunday dreading the week ahead, feeling
• 9:58
  Speaker 2: anxious and stressed even before for her workday began.
• 10:02
  Speaker 1: I can relate to that feeling. I once had a
• 10:04
  Speaker 1: boss who would call me every Sunday evening, oh no,
• 10:07
  Speaker 1: with a list of tasks and expectations for the week.
• 10:10
  Speaker 2: Oh God.
• 10:10
  Speaker 1: It completely ruined my Sundays.
• 10:12
  Speaker 2: It's incredibly draining to feel like you can't escape work
• 10:15
  Speaker 2: even on your days off. And in this woman's case,
• 10:18
  Speaker 2: she realized that the Sunday scaries were a symptom of
• 10:21
  Speaker 2: a much bigger problem, a toxic work environment.
• 10:24
  Speaker 1: So what does she do?
• 10:25
  Speaker 2: She took control of her situation. She started looking for
• 10:29
  Speaker 2: a new job. It wasn't easy, but she eventually found
• 10:32
  Speaker 2: a company with a much healthier culture good for her,
• 10:35
  Speaker 2: where she felt valued and respected, and guess what, her
• 10:39
  Speaker 2: Sunday scaries vanished.
• 10:41
  Speaker 1: That's such a powerful reminder that we don't have to
• 10:44
  Speaker 1: stay stuck in situations that make us miserable. We have
• 10:47
  Speaker 1: the power to choose work that aligns with our values, goals,
• 10:51
  Speaker 1: and mental health exactly.
• 10:52
  Speaker 2: Sometimes with those Sunday scaries are the wake up call
• 10:55
  Speaker 2: we need to make a change. You know, instead of
• 10:57
  Speaker 2: thinking of Sunday as the end of freedom, we can
• 11:00
  Speaker 2: actually see it as a transition into a new week.
• 11:02
  Speaker 1: Oh okay, full of possibility, reframing Sunday, reframing it from
• 11:06
  Speaker 1: a day of dread to a day of anticipation exactly
• 11:09
  Speaker 1: for the week ahead.
• 11:10
  Speaker 2: What if instead of letting those Sunday scaries dictate our mood,
• 11:14
  Speaker 2: we create some positive rituals to anchor our Sundays.
• 11:18
  Speaker 1: I like that.
• 11:18
  Speaker 2: What if we embrace activities that help us feel grounded
• 11:22
  Speaker 2: and ready for the week ahead?
• 11:23
  Speaker 1: You mean, like creating a Sunday routine filled with things
• 11:27
  Speaker 1: that we enjoy instead of just vegging out on the
• 11:29
  Speaker 1: couch all day and then panicking when it gets dark outside.
• 11:32
  Speaker 2: Precisely, okay, this could be anything from a relaxing walk
• 11:35
  Speaker 2: in nature to finally starting that creative project you've been
• 11:39
  Speaker 2: putting off. Right, engaging in activities that bring us joy
• 11:42
  Speaker 2: in a sense of accomplishment can dramatically shift our Sunday experience.
• 11:46
  Speaker 1: So instead of greeting Sunday night, we're filling it with
• 11:49
  Speaker 1: things that make us feel good, setting the tone for
• 11:51
  Speaker 1: a more positive Monday morning exactly.
• 11:53
  Speaker 2: And this times back to the dopamine connection we talked
• 11:56
  Speaker 2: about earlier. By creating positive anticipation for the Sundays activities,
• 12:01
  Speaker 2: we're essentially rewiring our brains to associate Sunday evenings with
• 12:05
  Speaker 2: something pleasurable.
• 12:06
  Speaker 1: So we're hacking our dopamine system to make Sundays enjoyable
• 12:09
  Speaker 1: even if Monday is looming on the horizon. I love it,
• 12:13
  Speaker 1: but realistically, we can't always avoid thinking about work on Sundays.
• 12:18
  Speaker 1: What are some practical strategies for managing those inevitable work
• 12:22
  Speaker 1: related anxieties.
• 12:23
  Speaker 2: Well, one simple but effective strategy is planning your Monday
• 12:27
  Speaker 2: in advance. Now, I don't mean scheduling back to back
• 12:30
  Speaker 2: meetings and overloading yourself, right, It's more about easing into the.
• 12:33
  Speaker 1: Week instead of feeling overwhelmed by a mountain of tasks.
• 12:37
  Speaker 2: Exactly, instead of feeling overwhelmed, we create a sense of
• 12:41
  Speaker 2: structure and control. Okay, so maybe you block off time
• 12:44
  Speaker 2: for a slower start on Monday morning, or schedule a
• 12:46
  Speaker 2: coffee break with a callie you enjoy chatting with, plan
• 12:50
  Speaker 2: a quick walk to get some fresh air and clear
• 12:52
  Speaker 2: your head.
• 12:52
  Speaker 1: It's about setting yourself up for success, both mentally and emotionally.
• 12:56
  Speaker 2: That's it.
• 12:57
  Speaker 1: Now, you mentioned feeling overwhelmed by a mountain of tasks,
• 13:01
  Speaker 1: and you know I immediately think to do lists.
• 13:04
  Speaker 2: Oh yeah, to do list can be incredibly helpful.
• 13:06
  Speaker 1: I'm a huge fan of to do lists.
• 13:08
  Speaker 2: For managing that mental clutter.
• 13:09
  Speaker 1: There's something so satisfying about getting those tasks out of
• 13:13
  Speaker 1: my head and onto paper.
• 13:14
  Speaker 2: And it's not just about the satisfaction. It's about freeing
• 13:17
  Speaker 2: up mental space to actually enjoy your weekend instead of
• 13:20
  Speaker 2: constantly worrying about mondays to dos.
• 13:22
  Speaker 1: Speaking of mental space, I'm a big believer in disconnecting
• 13:25
  Speaker 1: from work on the weekends. I know it's easier said
• 13:29
  Speaker 1: than done in today's world, but those boundaries between work
• 13:32
  Speaker 1: and personal time are crucial.
• 13:33
  Speaker 2: Absolutely, and if completely disconnecting for the whole weekend feels overwhelming,
• 13:38
  Speaker 2: start small. Go maybe try just one evening a week,
• 13:41
  Speaker 2: putting your phone away, resisting the urge to check work emails.
• 13:45
  Speaker 2: Gradually build up from there, baby steps, baby steps, and
• 13:48
  Speaker 2: it's all about finding what works for you. One of
• 13:50
  Speaker 2: our sources had this fascinating self care plan for Sundays
• 13:54
  Speaker 2: called the Self Care Plan. It focuses on serenity, exercise, love,
• 13:59
  Speaker 2: and food.
• 14:00
  Speaker 1: I like the sound of that. Break it down for me, okay.
• 14:02
  Speaker 2: Serenity is all about finding ways to relax and de stress,
• 14:05
  Speaker 2: so this could be meditation, long bath, listening to calming music,
• 14:09
  Speaker 2: anything that helps you unwind. Exercise, as you might guess,
• 14:13
  Speaker 2: is about getting your body moving. Even a short walk
• 14:15
  Speaker 2: can do wonders for your mood and energy levels. Love
• 14:18
  Speaker 2: is about connecting with the people you care about, spending
• 14:20
  Speaker 2: quality time with your loved ones. And finally, food is
• 14:23
  Speaker 2: about nourishing your body with healthy and delicious meals. Think
• 14:26
  Speaker 2: of it as fuel for a great week ahead.
• 14:28
  Speaker 1: I love how holistic that is, it's not just about
• 14:31
  Speaker 1: checking off tasks. Well, it's about taking care of your mind, body,
• 14:34
  Speaker 1: and soul.
• 14:35
  Speaker 2: And remember, self care isn't selfish, it's an investment in
• 14:38
  Speaker 2: your well being.
• 14:39
  Speaker 1: Okay, so we've got planning, to do lists, disconnecting, and
• 14:42
  Speaker 1: self care. These are all fantastic strategies for managing Sunday scaries.
• 14:47
  Speaker 1: But what about reframing our relationship with work itself? Is
• 14:51
  Speaker 1: it possible to shift our perspective so that work doesn't
• 14:54
  Speaker 1: feel like this looming burden.
• 14:56
  Speaker 2: Absolutely. It starts with focusing on the positives instead of
• 15:01
  Speaker 2: fixating on what we dread about work. Let's tap into
• 15:04
  Speaker 2: our approach motivation.
• 15:05
  Speaker 1: Approach motivation, what's that.
• 15:07
  Speaker 2: It's our natural drive to seek out positive experiences instead
• 15:10
  Speaker 2: of dwelling on what could go wrong. We can consciously
• 15:13
  Speaker 2: shift our focus to things we actually enjoy about our work.
• 15:16
  Speaker 2: Maybe it's a particular project we're excited about, or the
• 15:18
  Speaker 2: positive interactions we have with colleagues, or even just the
• 15:21
  Speaker 2: feeling of accomplishment we get from doing a job well.
• 15:24
  Speaker 1: So it's about actively looking for the good, even if
• 15:26
  Speaker 1: it feels like it's buried under a pile of spreadsheets
• 15:28
  Speaker 1: and deadlines.
• 15:29
  Speaker 2: Exactly, And research has actually shown that focusing on the
• 15:33
  Speaker 2: positive aspects of our work, even if it's not our
• 15:36
  Speaker 2: dream job, can significantly reduce stress and increase our overall satisfaction.
• 15:41
  Speaker 1: So instead of thank God it's Friday, we should be saying,
• 15:44
  Speaker 1: thank goodness it's Monday.
• 15:46
  Speaker 2: Well, maybe not that far, but the idea is to
• 15:48
  Speaker 2: shift our perspective to see Monday's as an opportunity for
• 15:51
  Speaker 2: a fresh start rather than just a continuation of the grind.
• 15:54
  Speaker 1: I love that, But what happens when those Sunday scaries
• 15:57
  Speaker 1: are signaling something bigger? If it's not just about Mondays,
• 16:01
  Speaker 1: but a deeper issue with our work or work environment.
• 16:04
  Speaker 2: That's an important question. Well, Sunday scaries are a common experience.
• 16:08
  Speaker 2: Sometimes they can be a sign that something isn't right
• 16:11
  Speaker 2: in our professional lives.
• 16:12
  Speaker 1: So what are some red flags we should be looking
• 16:14
  Speaker 1: out for.
• 16:14
  Speaker 2: Well, one of the biggest signs is if those Sunday
• 16:17
  Speaker 2: scary started after a specific change at work. Okay, maybe
• 16:20
  Speaker 2: a new boss or a shift in responsibilities, or an
• 16:23
  Speaker 2: increase in workload. If you use to enjoy your Sundays
• 16:26
  Speaker 2: but now they're filled with dread, pay attention to what
• 16:29
  Speaker 2: might have shifted.
• 16:30
  Speaker 1: It's like our emotions are trying to tell us something exactly.
• 16:33
  Speaker 2: Our feelings are valuable data points. If those feelings are
• 16:37
  Speaker 2: consistently negative, especially about work, it's worth exploring what's driving them.
• 16:42
  Speaker 1: Are there any other warning signs we should be aware of?
• 16:45
  Speaker 2: Another red flag is if you dread even the thought
• 16:48
  Speaker 2: of checking your work emails, or feel the urge to
• 16:52
  Speaker 2: avoid anything work related even on your days off.
• 16:55
  Speaker 1: Yeah, that definitely sounds like more than just a case
• 16:57
  Speaker 1: of the Mondays, right.
• 16:58
  Speaker 2: It could be a sign of a toxic environment or
• 17:00
  Speaker 2: increasing burnout. And in those cases, it's important to remember
• 17:04
  Speaker 2: that you deserve better. You deserve to feel good about
• 17:07
  Speaker 2: your work and enjoy your Sundays.
• 17:09
  Speaker 1: I love that reminder. We often put so much pressure
• 17:11
  Speaker 1: on ourselves to just power through, but sometimes the bravest
• 17:15
  Speaker 1: thing we can do is recognize when a situation isn't
• 17:17
  Speaker 1: serving us and make a change.
• 17:19
  Speaker 2: Absolutely, sometimes those Sunday scaries are the wake up call
• 17:23
  Speaker 2: we need to make a change.
• 17:24
  Speaker 1: It sounds like those Sunday scaries were her inner compass,
• 17:27
  Speaker 1: preening her toward a better path.
• 17:29
  Speaker 2: That's a great way to put it, so for our listeners,
• 17:31
  Speaker 2: out there who might be battling the Sunday night blues.
• 17:34
  Speaker 2: What are the key takeaways they can start applying right now.
• 17:37
  Speaker 1: Yeah, let's recap everything we've learned today, and hopefully, by
• 17:41
  Speaker 1: the end of this deep dive, Sunday night will feel
• 17:43
  Speaker 1: a little less dreadful.
• 17:44
  Speaker 2: Sounds good. So first and foremost, remember that you're not alone.
• 17:49
  Speaker 2: Sunday scaries are incredibly common. Research suggests that seventy five
• 17:54
  Speaker 2: percent of people experience them.
• 17:55
  Speaker 1: That's a lot of people. It's like a secret society,
• 17:58
  Speaker 1: but with less secret handshakes and more existential dread.
• 18:02
  Speaker 2: And the key is to understand that those scaries are
• 18:04
  Speaker 2: a message, a signal from your brain that something needs attention, like.
• 18:09
  Speaker 1: A little alarm bell going off in our head saying, hey,
• 18:11
  Speaker 1: pay attention to this exactly.
• 18:13
  Speaker 2: And that message could be as simple as needing to
• 18:15
  Speaker 2: tweet your Sunday routine, or as significant as needing to
• 18:18
  Speaker 2: make a major career change.
• 18:20
  Speaker 1: So step one is to listen to those feelings, acknowledge them,
• 18:23
  Speaker 1: and try to understand what they're telling us.
• 18:25
  Speaker 2: Right, And once you've identified the source of those scaries,
• 18:27
  Speaker 2: you can start experimenting with different strategies to manage them.
• 18:30
  Speaker 1: Like those dopamine hacks we talked about earlier. Instead of
• 18:34
  Speaker 1: dreading Sunday night, creates something positive to look forward to,
• 18:38
  Speaker 1: a relaxing activity, a phone call with a friend, a
• 18:41
  Speaker 1: special meal, anything that gives your brain a little hit
• 18:44
  Speaker 1: of dopamine and shifts that anticipatory anxiety into anticipatory excitement exactly.
• 18:50
  Speaker 2: And remember those practical tips too, planning your Monday to
• 18:54
  Speaker 2: ease into the week, keeping a running to do list
• 18:56
  Speaker 2: to clear your mental clutter, and practicing disconnecting from work
• 19:00
  Speaker 2: to create boundaries between your professional and personal life.
• 19:03
  Speaker 1: And let's not forget about self care. That Sunday self
• 19:07
  Speaker 1: care plan, serenity, exercise, love, and food is a great
• 19:10
  Speaker 1: framework for nurturing our well being and starting the week
• 19:13
  Speaker 1: feeling refreshed and recharged.
• 19:14
  Speaker 2: It's all about finding those small, consistent actions that help
• 19:17
  Speaker 2: us feel more grounded, more centered, and more in control
• 19:20
  Speaker 2: of our experience.
• 19:21
  Speaker 1: And if those Sunday scaries are persistent, or if they
• 19:23
  Speaker 1: start to feel like more than just a case of
• 19:25
  Speaker 1: the Mondays, it might be time to consider a bigger shift.
• 19:28
  Speaker 2: Right. Maybe it's time to have an honest conversation with
• 19:30
  Speaker 2: your boss about workload boundaries or potential changes to your role,
• 19:34
  Speaker 2: or maybe it's time to start exploring different career paths
• 19:37
  Speaker 2: that feel more aligned with your values and passions.
• 19:40
  Speaker 1: And remember, seeking professional help is always an option. Talking
• 19:43
  Speaker 1: to a therapist can provide valuable support and guidance as
• 19:46
  Speaker 1: you navigate those feelings and figure out what's best for you.
• 19:50
  Speaker 2: Absolutely, there's no shame in asking for help. In fact,
• 19:53
  Speaker 2: it's often the bravest and most self caring thing we
• 19:56
  Speaker 2: can do.
• 19:56
  Speaker 1: Okay, So we've covered a lot of ground today, from
• 19:59
  Speaker 1: the psychology of anticipatory anxiety, to dopamine hacks, practical strategies,
• 20:04
  Speaker 1: and even the importance of recognizing when it's time for
• 20:07
  Speaker 1: a bigger change. But before we wrap up, I'd love
• 20:10
  Speaker 1: to leave our listeners with a final thought provoking question.
• 20:13
  Speaker 2: Great idea, what have you got for us today?
• 20:15
  Speaker 1: Well, thinking about all the insights we've gleaned from our sources,
• 20:18
  Speaker 1: it struck me that Sundays, with all their complexities and emotions,
• 20:21
  Speaker 1: are really just a microcosm of life's transitions. We move
• 20:24
  Speaker 1: from a period of freedom and relaxation into a period
• 20:27
  Speaker 1: of structure and responsibility, and that shift can be both
• 20:30
  Speaker 1: challenging and rewarding.
• 20:32
  Speaker 2: That's a beautiful observation, and it raises an important question.
• 20:35
  Speaker 2: If we can learn to navigate those Sunday transitions with
• 20:39
  Speaker 2: more intention, more self awareness, and even more joy, could
• 20:43
  Speaker 2: we apply those same skills to any transition in.
• 20:45
  Speaker 1: Life exactly, whether it's starting a new job, moving to
• 20:48
  Speaker 1: a new city, or even just navigating the everyday ups
• 20:51
  Speaker 1: and downs of life. Those same strategies for managing the
• 20:55
  Speaker 1: Sunday scaries, shifting our mindset, creating positive anticipation, prioritize self
• 21:00
  Speaker 1: care can help us face any change with more resilience
• 21:03
  Speaker 1: and even excitement.
• 21:05
  Speaker 2: I love that. So for our listeners out there, as
• 21:07
  Speaker 2: you head into this Sunday evening, I encourage you to
• 21:09
  Speaker 2: reflect on this question. How can you apply the lessons
• 21:12
  Speaker 2: of the Sunday Scaries to approach any transition in life
• 21:16
  Speaker 2: with more purpose and grace?
• 21:18
  Speaker 1: And we'd love to hear from you. What are your
• 21:19
  Speaker 1: favorite Sunday scaries busting tips? What are your Sunday anchors
• 21:23
  Speaker 1: those rituals and activities that help you feel grounded and
• 21:25
  Speaker 1: ready for the week ahead. Share your wisdom with us
• 21:28
  Speaker 1: on social media, and let's keep this conversation going.
• 21:31
  Speaker 2: Because remember, even though transitions can be challenging, they also
• 21:34
  Speaker 2: offer incredible opportunities for growth, learning, and even reinvention.
• 21:38
  Speaker 1: So true, it's like that saying the only constant is changed,
• 21:42
  Speaker 1: and if we can embrace those changes, even the ones
• 21:44
  Speaker 1: that come with a side of Sunday scaries, we open
• 21:47
  Speaker 1: ourselves up to a whole world of possibilities.
• 21:50
  Speaker 2: And who knows, maybe one day we'll even reach a
• 21:52
  Speaker 2: point where, thank goodness, it's Monday doesn't sound so crazy
• 21:55
  Speaker 2: after all.
• 21:55
  Speaker 1: Okay, maybe we're not quite there yet, but I do
• 21:57
  Speaker 1: feel a lot more equipped to tackle those Sundays scaries now,
• 22:01
  Speaker 1: and I hope our listeners do too.
• 22:02
  Speaker 2: Me too. Remember it's all about progress, not perfection. Small steps,
• 22:08
  Speaker 2: consistent effort, and a willingness to experiment with what works
• 22:11
  Speaker 2: for you. That's the key to conquering those Sunday scaries
• 22:14
  Speaker 2: and embracing all of life's transitions with more confidence and joy.
• 22:18
  Speaker 1: Thanks for joining us on this deep dive everyone. We'll
• 22:20
  Speaker 1: see you next time for another fascinating exploration of the
• 22:23
  Speaker 1: world around us. Until then, be kind to yourselves, be
• 22:26
  Speaker 1: kind to each other, and remember even Mondays can be
• 22:28
  Speaker 1: magical if you let them home. Thank you for tuning
• 22:33
  Speaker 1: in to this episode of the Deep Thoughts Podcast. I
• 22:35
  Speaker 1: hope you found insights and inspiration to take with you
• 22:38
  Speaker 1: on your journey of self growth. If you enjoy the show,
• 22:42
  Speaker 1: be sure to hit the subscribe button so you never
• 22:44
  Speaker 1: miss an episode, and don't forget to follow us on
• 22:47
  Speaker 1: social media to stay updated on new releases and exclusive content.
• 22:53
  Speaker 1: See you next time, where we'll continue to help you
• 22:55
  Speaker 1: grow and explore your full potential