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The so-called “Sunday Scaries” are more than a catchy phrase; they’re an emotional signal that many of us encounter but often ignore. For those of us who identify as Cycle Breakers–individuals working hard to overcome generational patterns or be the first in your family to accomplish something–these feelings may even be more intense and multi-layered. It’s crucial to decode what these feelings are signaling, as they can reveal deeper issues–such as the development of a trauma or anxiety disorder–needing your attention.

Therapy can play a key role in getting to the root of the problem and offering tailored solutions. So let’s dive deeper into what these signs could mean and how to tackle them effectively—both in and out of a therapist’s office.

Why getting to the root of your “Sunday Scaries” is Vital

It’s important to understand that the source of Sunday Scaries can be a myriad of things: From career dissatisfaction to social anxiety. Knowing what’s triggering this dread is the first step in addressing it. Therapy can be a safe space to dissect these feelings and strategize ways to not just cope but thrive.

Having strategies for both within and outside of therapeutic sessions ensures a comprehensive approach to beating the blues, no matter when they strike. And remember, while it’s called “Sunday Scaries,” this phenomenon can happen any day, especially if you don’t follow a traditional Monday-to-Friday schedule.

1. Job Misalignment

If Sundays fill you with dread at the thought of returning to work, it may indicate that your job isn’t aligned with your personal values or life goals. This dissonance can create persistent stress and unhappiness.

Between Sessions: Journaling can offer clarity. Make lists of what you enjoy and what bothers you about your job to gain insights into its alignment with your values.

In Session: Guided questioning techniques used in therapy can help you deeply explore whether your current job aligns with your broader life aspirations and what steps can be taken if it doesn’t.

2. Imposter Syndrome

Feelings of inadequacy and self-doubt, often labeled as Imposter Syndrome, can become overwhelming on Sundays as the workweek looms. This can erode self-confidence and impede professional growth.

Between Sessions: Mindfulness meditation can help. Focus on your accomplishments and positive attributes to counterbalance the internal negative dialogue.

In Session: Cognitive Behavioral Therapy (CBT) can provide you with tools to dissect these self-doubting thoughts and examine actual evidence that counters them.

3. Need for Connection

If you find yourself yearning for more quality time with loved ones as the weekend concludes, it may signal a deeper need for emotional connection and community.

Between Sessions: Prioritize social interactions like a simple catch-up with friends or a family dinner to satiate this emotional gap.

In Session: Discuss these emotional needs with your therapist to explore long-term strategies for building and maintaining meaningful relationships. Group therapy with other going through similar challenges is a great way to gain support while also accessing community and connection. If you’re looking for a group therapy option in Florida, Contact us to learn about what groups we currently have available.

4. Lack of Community at Work

If work feels isolating and devoid of camaraderie, it can magnify Sunday anxieties. A supportive work environment can drastically reduce work-related stress.

Between Sessions: Consider networking or joining work-related social groups to build community and rapport.

In Session: Your therapist can help you devise a plan for establishing boundaries and improving relationships at work.

5. Past Workplace Trauma

Unresolved issues from previous work experiences can resurface, magnifying Sunday Scaries. This can manifest as general anxiety or specific fears related to work

Between Sessions: Herbal remedies like chamomile tea can provide temporary relief from immediate stress.

In Session: Trauma-informed care with a therapist can help you navigate past experiences and develop coping mechanisms. You may benefit from specialized trauma therapy or our therapy for helping professionals.

6. Shame About Career Progress

If you find yourself measuring your career progress and feeling disheartened, this self-imposed pressure can aggravate Sunday anxieties.

Between Sessions: Acknowledge and celebrate your wins, regardless of size, to boost your self-esteem.

In Session: Strength-Based Therapy can help you focus on leveraging your inherent strengths for career growth and personal development.

The Sunday Scaries don’t have to ruin your weekends—or weekdays, for that matter. By understanding what these feelings are signaling, you can equip yourself with practical solutions to conquer them, both during and between therapy sessions. If you’re wrestling with the Scaries, reach out to your therapist to unpack this further. And if you’re looking for a therapist, we’re here to help.