Overcome the Sunday Scaries

Posted by Amy Carbone on Oct 7, 2023 11:52:00 AM

Professionals often deal with stressful work situations. Dental professionals have reported feeling higher stress levels due to the nature of dentistry.

An increasingly prevalent form of anxiety plaguing workweek professionals is the “Sunday Scaries,” the trepidation you feel before the beginning of your week. For your personal and professional wellness, it’s essential to implement self-care in your routine to overcome these stressors.

Below, we’ll discuss several practical tips to overcome the Sunday Scaries.

What Are the Sunday Scaries?

The Sunday Scaries are the cumulative feelings of apprehension and stress about returning to work on Monday. According to a LinkedIn survey, 80% of professionals say they experience the Sunday Scaries, with over 90% of Millennials and Gen Z reporting they are prone to this feeling. Dental professionals, in particular, may be susceptible to specific worries that feed off of one another, making it difficult to start the work week off right.

Common causes of stress for dentists include:

Economic pressure
Patient fears
Professional isolation
Dental school debt

The good news is that if you know you deal with the Sunday Scaries, you can take steps to reduce your stress.

Practical Tips To Overcome the Sunday Scaries

1. Plan and Prepare for Your Work Week

Schedule some time for before or after your patient care hours to address non-patient care related items. To reduce stress, review your patient schedule toward the end of your week for next week’s appointments. You can also create a to-do list to allocate time for important responsibilities so there are no surprises when you walk in the door the following Monday.

Over the weekend, reflect on why you may be experiencing higher stress levels and reprioritize for Monday to alleviate any lingering tasks or obligations. Lay out your scrubs the night before and ensure everything you need to start your morning off right is prepared beforehand. Plan to arrive at work a few minutes early to get settled in before you begin your day.

2. Set Boundaries and Establish a Work-life Balance

Although your profession positively impacts thousands of people, you are more than a dentist. Set boundaries between work and personal life so that you don’t find yourself managing fires in your free time.

Participate in activities in your off time that make you feel happy and fulfilled, and stay connected with a robust support system outside of work to reduce that feeling of isolation.

3. Engage in Self-care

Exercise and Nutrition

Prioritize your physical health through routine exercise and proper nutrition. According to the Mayo Clinic, exercise can reduce the negative effects of stress. Additionally, eating a balanced diet helps you feel energized and may improve your overall health and reduce the risk of having pre-existing conditions.

Quality Sleep

According to the American Academy of Sleep Medicine, “A quarter of Americans (26%) — including a third of Gen Z (32%) and Millennials (34%) — always, almost always or often have a harder time falling asleep on Sunday nights compared to other nights of the week.” Combatting your Sunday Scaries is key to reducing the anxiety that may be preventing you from falling asleep. Follow a nighttime routine that works for you to promote relaxation and lead to quality sleep — especially on Sunday nights.