Do you start to feel down on Saturday night thinking about how the weekend is already almost over? Are you already having anxiety about having to go back to work on Monday? Here are some tips on how to feel more prepared for the work week and how to avoid having a “case of the Mondays, Tuesdays, Wednesdays…”
1. Prepare a “To Do” List for the week
Grab a piece of paper and spend 5-10 minutes writing down a “To Do” list for the week. This is the part of being an adult that I always dreaded. Mostly because my “To Do” list consists of paying bills, running errands, and cleaning. I will be honest though, once I have written down my “To Dos” for the week, I feel like a weight has been lifted off me. This helps me to prioritize and more easily incorporate at least one of my self-care toolbox items into my weekly schedule (find out more on how to make your own self-care toolbox by reading my article in the May 2017 edition of the Conshy Courier, “Ask Yourself: What Did I Do for Me Today? A Simple Guide to Self-Care”). I also like to keep this list somewhere I can see it (I keep mine on the front of my refrigerator). As I complete a task, I place a check next the item, which gives me a weird sense of gratification!
2. What Do You Have to Look Forward To?
Do you have any exciting events throughout the week that you look forward to? If not, you need to start planning – NOW! This can be anything that interests you!
I asked some friends what type of things they look forward to throughout the week and here are the answers I received:
-a movie night with the kids
-a date night with their spouse (or a date if they are single)
-a hot bath
-a yoga class
-watching “The Leftovers” (since the show is on Sunday nights, my friend said that she DVRs it so she has something to look forward to throughout the week – I thought that was brilliant!)
-playing “CatchPhrase” with his girlfriend
-a bike ride
-Quizzo Night at the local pub
-a visit to the mall
-a glass of wine; a good book
-planning an upcoming vacation
3. Have a daily morning routine during the week
Having a daily routine in the morning can keep you (and your family) on a path towards a more productive work/school day and a less frazzled morning. I know, I know. Moms reading this right now are probably thinking, “I have kids and they are always unpredictable! How am I supposed to keep any routine with kids?” While it may seem impossible to consistently create a routine with kids, it can be done and in fact creates a less stressful environment for you and your family.
4. “What are the positive parts of my day?”
Sometimes our thoughts gravitate toward the more stressful (or negative) parts of our day, but it is important to be aware of the positives that we can look forward to each day. This can include:
-a daily mantra
-a favorite podcast
-a Starbucks run
-watching your favorite TV series
-playing with your kids
-cooking your favorite meal
-Or in my case, making jewelry! I find this type of activity very relaxing for me and have even turned it into a little business called 1L Designs (www.1LDesigns.com)
It is important to remind yourself that you are in control of your thoughts and that all feelings are temporary. The negative thoughts which leave you feeling scared and anxious on Sunday nights can become less daunting by incorporating some of these daily tips! Remember to work on being mindful throughout the week, take more deep breaths, and take every day “one day at a time.” In no time, you find yourself more easily transitioning into the work week and then Friday arrives in the blink of an eye!
Alison Seponara, MS, LPC is a Licensed Professional Counselor with a Private Practice in Conshohocken, Pa. Alison specializes in anxiety disorders and works specifically with women who have experienced a major life changing event and is provides advocacy for families with special needs children. If you or anyone you know are in need of support, please don’t hesitate to contact Alison for a free consultation. You may contact Alison via e-mail at AlisonSeponaraLPC@gmail.com or by phone at (610)952-4169.