#8 How to fight Sunday scaries Part II
Making Mondays great again with our second part of tips and tricks against Sunday scaries and *drumroll* the release of the new ChangePath website.
Welcome to another episode of ChangePath your bi-weekly dose of tips and tricks for more career happiness - particularly in phases of transition.
First things first - drumroll please 🥁🥁
I am stoked today to present to you the revamped ChangePath website 💜🧡.
I would love to get your feedback on this, guys 🙏🏽. So, feel free to send me a message with your comments.
Next week, I will tell you all about the progress we are making at ChangePath - I can promise you one thing - you are in for a treat 🍬.
This week, I am keeping it nice and short. As promised we are continuing with the next 3 and final tips against Sunday scaries. C’est parti! 🏃🏽♀️➡️
Sunday scaries and how to solve them
Short recap: Sunday scaries also known as Sunday blues is this melancholic or even anxious feeling that kicks in particularly on Sunday afternoons. Sunday scaries can manifest themselves in a number of physical and mental symptoms such as an upset stomach, difficulty falling asleep, headaches, restlessness or a sense of unease.
We all sometimes wish the new week and all its new tasks just magically disappear. Well, spoiler they won’t but I have some great tips how to ease your mind when it’s going into a negative spiral.
If you want to read-up on the first three tips, check them out here.
#4 Use existing frameworks or tools to get ready for the new week
A full to-do board is a great breeding ground for Sunday scaries. Let me give you some tools to declutter your agenda.
The Eisenhower matrix is a time management technique that helps you determine how to organise and prioritise your work by dividing tasks into four quadrants. By determining where your tasks fall in each quadrant, you can quickly identify the work that really needs to be done and the work that you can schedule for later, delegate or remove altogether.
A better understanding of your tasks and how to prioritise them will help you to work more efficiently, which will eliminate stress factors. Hasta la vista Sunday blues!
A second tool I came across is this Start-of-Week-Check-In-Wheel. I used it from time to time and must say - it definitely helped me focus.
#5 Reflect on the positive aspects
Nothing beats negative thoughts better than positive thoughts - and I am witnessing that everyday by counting my blessings. Write a list about things you’re grateful for on Sundays. Shifting your focus towards the positive aspects of your life, the things that you are thankful for, the things that made you happy over the past week, often helps to combat anxiety. Looking back on these lists is also an instant mood-booster because in all the daily stress we lose ourselves in the nitty and gritty tiny annoyances, while we sometimes tend to forget how lucky we actually are.
On this note 😅
#6 Get to the source of what is triggering your Sunday Scaries
Yep, I know this one isn’t an easy one. While all the tips I gave you will hopefully minimise your anxiety of the next week - sometimes the issues are only solvable with a thorough self-reflection.
What is causing this feeling particularly?
What exactly is it that triggers you to not look forward to the new week?
Is it the job, the colleagues, your boss?
While questions like these seem overwhelming, I am working on a more structured approach to get people to more job happiness. I will tell you all about it in the next episode of ChangePath in two weeks.
Instead of dwelling on, identify and challenge every negative thought. Tackling the source of your anxiety also allows you to tackle it head on and re-write your mental script. Example: If your anxiety stems from your first call with an annoying colleague, you can schedule a call with your favourite colleague first.
Quote of the week:
"Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities in blessings."
― William Arthur Ward
Podcast episode of the week:
Headspace created a whole podcast series Sunday Scaries. The episodes are published every Sunday and help you to start into the week. I found this episode particularly gooood!
Well, that was it from my side - a shorty this week! À toute!
Change your now and start your tomorrow with ChangePath. 🧡💜
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