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Published: June 25, 2021, 5 a.m.

What are the Sunday Scaries? it's the phenomenon that so many experience at the end of the week, or perhaps more importantly, the end of the weekend \u2013 and the anticipation of entering the following work week. It\u2019s very real, although it\u2019s a little difficult to specifically define. Because it has lots of ways of being handled, or I guess not handled.. Whether you get angry, go to bed, escape thru alcohol or video gaming - or whether you tough it out - what occurs is what may have been your fleeting or even truly good mood evaporates into thin air \u2013 almost every Sunday. Like clockwork. You dread its coming \u2013 and you dread your dread. I hear things like, \u201cI get paralyzed by around 3:00 on Sunday. And I can feel my mood darkening for what seems like no reason. Except it\u2019s Sunday.\u201d

So today on SelfWork, sponsored by BetterHelp, we\u2019re going to talk about these Sunday Scaries, how the pandemic has changed them (what I decided should be called the Seven Day Steady Scaries) and as always, what you can do about it.

Here are the basic five tangible tips:

• Get back into a schedule of work and time-off. Set boundaries between work time and play time.
• Realize if your actual depression or anxiety is worsening to the point that you need a different mode of treatment.
• Plan \u2013 with flexibility. Don't put all your happiness into one scenario happening. Develop a Plan B and even Plan C as well.
• Look for what you can do about a job that\u2019s unsatisfying. You may feel trapped but with some fresh ideas, maybe you're not.
• Focus on what your time-off expectations are and how you and your partner can help one another meet those expectations.

The SpeakPipe listener recording today is from a woman who\u2019s scared to transition from the job she\u2019s had for years as a clinical supervisor into private practice \u2013 and is asking me for any help I might give. She has to balance out her fear of leaving with the reality of burnout. So, what would you say?\xa0

Important Links:

BetterHelp, the #1 online therapy provider has a special offer for you now!

Vice article on the origins of the term "Sunday Scaries"

Article on how displacement of time a factor in weekend blues

\xa0RealSimple article on Sunday Blues

Monster.com's ideas on eliminating Sunday Scaries

You can hear more about mental health and many other topics by listening to my podcast, SelfWork with Dr. Margaret Rutherford.\xa0Subscribe\xa0to my website and receive one weekly newsletter including my weekly blog post and podcast! If you\u2019d like to join my FaceBook closed group, then click here and answer the membership questions! Welcome!

My book entitled Perfectly Hidden Depression\xa0has arrived and you can order here! Its message is specifically for those with a struggle with strong perfectionism or need for control which acts to mask underlying emotional pain. But the many self-help techniques described can be used by everyone who chooses to begin to address emotions, long hidden away, that are clouding and sabotaging your current life.

And there\u2019s a new way to send me a message! You can record by clicking below and ask your question or make a comment. You\u2019ll have 90 seconds to do so and that time goes quickly. By recording, you\u2019re giving SelfWork (and me) permission to use your voice on the podcast. I\u2019ll look forward to hearing from you!

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