Happy Monday! In a recent Fast Company article, the phenomenon of the "Sunday scaries" is explored—a growing trend characterized by heightened anxiety and stress as the weekend draws to a close. If you often feel this, know that you are not alone – as a 2023 LinkedIn survey found 75% of U.S. workers experience Sunday scaries. While this phenomenon may resonate with many individuals, for cancer patients and survivors, managing work-related stress may take on an even more profound significance.

To say goodbye to this pre-anticipatory anxiety, we must first understand why it exists. The article sheds light on various causes. I have highlighted a few of these causes – and ways to beat them.

1. Job Loss Fear: Economic uncertainty and fear of job loss are contributing factors. In the same LinkedIn survey mentioned above, 74% said their feelings increased because of economic uncertainty. In a survey conducted by Cancer and Careers and Harris Poll in 2023, more than a fifth of full/part-time employed adults who have been diagnosed with cancer (22%), worry that their cancer diagnosis will negatively affect how they are treated in the workplace and 19% cite disclosing their diagnosis has negatively affected their long-term career goals.
2. Considering Career Change: Sunday gives us the time to pause and reflect, which, can cause anxiety if you’re not happy in your job and/or career path. We find after a diagnosis and going through something as significant as cancer, it is common to consider changing career paths or yearning to do something more meaningful. This reflection of your current job versus what you want to do and how to get there may seem overwhelming in the moment.
3. The Monday Stigma: As a society, we have been taught that Monday’s stink because the weekend is over, and we return to work. So, we ‘predict’ that Monday is going to be a drag because that is the stereotype we internalize.

Thus, we know the Sunday scaries are common – real – and if a chronic stressor, can actually hurt our long-term health. So, how do we stop the Sunday scaries from happening? Here are a few tips highlighted from Fast Company, as well as some of our own!

1. Plan Something You’ll Looking Forward To: We have the anticipatory idea that Mondays are going to be a drag, so plan something that you look forward to instead of dread. If you can, schedule something like a coffee date or a walk with a friend. Even if it’s something as little as scheduling time with yourself to watch Love Is Blind, just make it something that you can look forward to.
2. Make a To-Do List: If you have a written to-do list, this frees up your mental energy, so you are not juggling tasks in your mind and thinking about everything you need to do on Monday.  
3. Disconnect From Work: If you can, disconnect from your computer, emails and/or phone for a night. Discover that your work does not end if you do not attend to it right away. Gradually increase this time away from work. Having a diagnosis can feel like a second job so if you feel that you need a break from things like researching your diagnosis, calling insurance, scheduling an appointment, try that too (if not a medical emergency).
4. Arm Yourself With Knowledge: Knowledge is power and can alleviate uncertainty and anxiety around balancing work and cancer. Read more of Cancer and Careers’ At Work section for help on thinking through disclosure, managing side-effects, legal and financial issues, returning to work and more.
5. Practice Gratitude: Consider positives. Small ones are okay too. Did the microwave work? Did the sun come out? Can you feel your bed supporting you? Think of the present moment and practice mindful meditation. What do you see, hear, think, feel around you? Try to be present in the physical moment instead of your head.
6. Career Change: If you are seeking a career change because of wanting to find something more meaningful, the need after physical side-effects or because the approaches above to Sunday scaries aren’t working – join us on Wednesday, March 6th for our webinar, Career Shifting: Tips Tools & Techniques.

So since this blog is being posted on a Monday, we hope you’ll do something you love after reading this blog or if you’re reading this another day, schedule something for next Monday!