us are wired to think the worst , which is a defense mechanism , but it usually has negative effects . In addition , thinking the worst causes “ paralysis through analysis .” We think so much and so negatively that we do not act . We all know that others are walking a hard road , too , and we try to be kind to others because of our shared experiences of suffering . But we sometimes forget to be kind to ourselves . Be kind to yourself on Sundays and Mondays ( or always ) by doing something for yourself that makes the day end or start off well . Some ideas include watching your favorite TV show , cooking your favorite dinner , having a game or family night or taking a walk in nature or to your favorite place . Remember , though , whatever you do has to be a special activity to prevent the Sunday Scaries . Make it a routine and switch it up when it starts to lose its efficacy . I believe that dreading a busy work week , a terrible boss or a vital meeting is not a requirement because you have a job . Keep telling yourself you can handle anything that comes your way and try to keep a positive mindset .
My last piece of advice is to have a routine for Monday mornings . Mondays are difficult enough after having two days off — as well as having catching up to do — as you start the workweek . Everything seems urgent on Fridays and Mondays , the two days we want to either unwind quickly or start slowly . Do not start your Mondays by checking your email . I know you are rolling your eyes because I am rolling my eyes at my own words as I type them . But you know you regret checking your emails the second you wake up every time , especially on a Monday . Admit it ! We are in a judgment-free zone . The best Mondays I have ever had started off with me doing something other than job work . My best mornings have started with me spending time with my kids , which is not easy at their age because they have so much energy . My best mornings — any day of the week — have started with me not doing work or emailing anyone for work , having a great cup of coffee ( or three ), reading a few lines of the book I am reading and taking care of myself . By taking care of myself , I mean the basics : Taking a nice , unrushed shower , putting on work clothes ( not a t-shirt and workout pants if I am working from home ) and eating breakfast . This is all before checking my first email or making my first call . That is a routine I must remind myself of every day because the Sunday Scaries do not end on Sunday ; they evolve into a “ Case of the Mondays ” overnight . To avoid this , you should confront your feelings of angst the moment you feel them become a pattern every weekend . You are not alone and it is not a sign of weakness if you feel anxiety because of the upcoming week . You should ask yourself why you feel that way . That is the question you need to answer with personal rumination and meditation . However , you can solve the problem with awareness , action and a dash of self-prioritization .
Sanjeev Menon , ACAMS Career Guidance columnist , managing director — Legal & Compliance , Madison Davis , New York , NY , USA , smenon @ madisondavis . com , 1
Brian Tracy , “ Set peace of mind as your highest goal and organize your entire life around it ,” Facebook , July 23 , 2015 , https :// www . facebook . com / BrianTracyPage / posts / 10153116955733460:0
2
Caroline Burke , “ Feeling Ornery About the Office ? 75 % Of American Workers Are Now Dealing With the Sunday Scaries ,” Katie Couric Media , April 10 , 2023 , https :// katiecouric . com / lifestyle / workplace / sunday-scariesmeaning-how-to-stop /
3
Ibid .
4
“ What Are the ‘ Sunday Scaries ’?” Cleveland Clinic , December 8 , 2021 , https :// health . clevelandclinic . org / sunday-scaries /
5
Kahlil Gibran , The Prophet , Rupa & Co , 1923 .
6
Abby McCain , “ What are the Sunday Scaries ? (+ What to Do About Them ),” Zippia , October 12 , 2022 , https :// www . zippia . com / advice / sunday-scaries /
7
Dale Carnegie quote , BrainyQuote . com , https :// www . brainyquote . com / quotes / dale _ carnegie _ 132157
8
Julie Pennell , “ 5 ways to get rid of the Sunday scaries , according to a psychologist ,” Today , May 22 , 2023 , https :// www . today . com / tmrw / how-beat-sunday-scaries-5-ways-feel-less-anxious-t220935
9
Roy T . Bennett , The Light in the Heart , Roy Bennett , February 26 , 2016 .
ACAMS Today September – November 2023 139