如何战胜明天要上班的焦虑How To Beat The Sunday Night Blues And The Sunday Scaries Work Anxiety

How To Beat The Sunday Night Blues And The Sunday Scaries Work Anxiety

Friday nights have a special energy that seems to be felt by almost everyone. As the workweek comes to a close, people tend to look forward to the weekend, and Friday nights often seem to hold a special place in people’s hearts. But what is it about Friday nights that makes people feel so happy? A key psychological driver behind this phenomenon is the power of anticipation. When people are looking forward to something, their mood tends to improve.

周五傍晚的空气里，总飘荡着一种心照不宣的雀跃。工作周在黄昏里慢慢落幕，而我们的心思已悄然飞向周末——而周五的夜，仿佛在我们的情绪记忆中有着与生俱来的重量。这种喜悦的根源，是“期待”的力量。对美好时光的期待，往往比体验本身更令人心动。

With Friday nights, people are anticipating the weekend and the chance to relax, have fun, and spend time with friends and family. This anticipation can lead to a feeling of excitement and positive energy, which can be contagious. That is may a colleague will invite you for a drink after work.

周五的夜预示着周末的来临：放松、娱乐、与亲友相聚的时刻。这种期待感会催生兴奋与激动的情绪，在人群中极具感染力。就好如临近下班，同事跟你说：“走啊哥们，下班喝一杯去。”

Another reason people are happier on Friday nights is the sense of breaking the routine. For many people, the workweek can be monotonous, with the same schedule and routine day after day.

人们钟爱周五夜晚的另一原因，是它打破了日复一日的节奏。对大多数人而言，朝九晚五的日子如同循环播放的录像带——毫无新意的日程安排，永远重叠的生活轨迹。

Friday nights offer a chance to break away from that routine and do something different. Humans are social creatures, and Friday nights often provide an opportunity for social connection. Many people use Friday nights as a chance to catch up with friends and family, go out to a restaurant or bar, or attend social events. This social connection can be a source of happiness, as it provides a chance for people to connect with others and feel a sense of belonging.

周五的夜，却像一条岔路，带你暂时逃离惯例，去做些不一样的事。人是群居的动物，周五的夜往往也是社交的时刻。有人会约上三五好友去餐馆、酒吧，也有人参加热闹的聚会。这些面对面的交流，让人与人之间重新建立连接，也唤起那份被需要、被接纳的归属感——而那，正是幸福感最温柔的来源。

With the workweek coming to an end, people can relax and let go of the stresses and pressures of work. This can lead to a feeling of relief and a decrease in stress levels, which can contribute to a happier mood. The “weekend effect” plays a role in people’s happiness on Friday nights. Studies have shown that people tend to be happier on weekends, and this effect is especially pronounced on Friday nights. With the weekend ahead, people have a sense of freedom and relaxation that can lead to a more positive mood. However, As the days of rest pass, some things begin to change.

随着一周的忙碌告一段落，压力与负担悄然散去，心绪也渐渐舒展。那份轻盈的感觉，会自然化作好心情。所谓“周末效应”正是在此显现——研究表明，人们在周末往往更快乐，而这种喜悦在周五夜晚尤为浓烈。因为周末已近在咫尺，那份即将到来的自由与闲适，足以让人心生欢喜。然而，休息的日子总会悄然流逝。

Generally, Saturdays were reserved for having all the fun. They were made to be spent with friends, gossiping in dimly-lit bars, filling up at a food market or going out dancing. The sunday is often a chance to meet with friends, lost sleep, and recover from last night’s hangover. But for many of us, by the time Sunday afternoon rolls around, a feeling of intense anxiety and dread sets in – often referred to as the “Sunday scaries”.

过去，人们习惯将周六奉为尽情玩乐的时刻——与朋友相聚，在昏黄灯光的酒吧里闲聊，在热闹的市集大快朵颐，或投身舞池释放能量。周日则常被用来与朋友叙旧、补回缺失的睡眠，顺带从昨夜的酒意中恢复过来。但对许多人而言，等到周日下午来临，一种难以抗拒的焦虑与不安便开始滋生——人们称之为“周日焦虑症”。

A new study led by the University of Exeter has found that many employees experience the “Sunday scaries”. This phenomenon often takes the form of mental preoccupation with the week ahead, as well as feelings of dread, nervousness and difficulty sleeping. “It’s as if your mind starts to turn from what is generally either relaxation or enjoyment at the weekend, into worries about everything you’ve got to do in the working week ahead.”

埃克塞特大学的一项最新研究发现，许多职场人都会经历所谓的“周日焦虑”。这种现象常表现为对即将到来的一周的过度担忧，以及伴随而来的不安、紧张和失眠感。正如研究人员所说，“仿佛你的思绪从周末的放松与享受，突然切换成对新一周工作的各种忧虑。”

No matter how fun or relaxing Friday evening and Saturday were, the so – called “Sunday Scaries” tend to creep up while we’re enjoying the last hours of the weekend. One moment, we’re laughing with friends at dinner or watching the dramatic final scene of a movie. The next, our mind’s laser – focused on worries about the week ahead: a to – do list, a project deadline, a big meeting, a not – so – great boss. Not an ideal way to wrap up time off.

无论周五晚上和周六多么轻松惬意，这种情绪总会在周末的尾声悄然袭来。前一刻，我们还在晚餐时与朋友畅笑，或沉浸在电影最后的高潮片段；下一刻，思绪便被即将到来的工作占据——待办清单、项目截止日、重要会议，或是那个不太好相处的上司。这显然不是结束假期的理想方式。

New survey shows that 75% of workers experience pre – week anxiety and many report even having trouble falling asleep on Sundays compared to other nights. We all know how a micromanaging boss, snippy co – workers, a long commute, or grinding to the brink of burnout naturally can lead us to feel stressed about work. But with hybrid work becoming the norm, workplace pressure hasn’t disappeared — it has merely taken on a new guise. The isolation of working from home, the blurring of boundaries between work and life, and the invisible burden of being on call around the clock have trapped modern professionals in another cycle of exhaustion. Participants in that same survey also said they get the Sunday Scaries about how to find better work – life balance.

调查显示，75%的员工会在周日晚感到紧张，且较其他夜晚更容易出现入睡困难。况且大家都心知肚明——老板的“蛮横无理”、同事的阴阳怪气、通勤路上的折磨，还有那种永远赶不完的deadline，随便哪一样都能让人对工作心生抗拒。然而，随着混合办公成为常态，职场压力并未消失，只是换了一副面孔——居家办公的孤立感、工作和生活边界的消融、24小时待命的隐形负担，让现代职场人陷入另一种疲惫循环。参与者还表示，他们感到“周日焦虑”，其部分也源于如何寻求更好的平衡工作与生活。

With that insight, it’s easy to see how we might shudder at Sunday work thoughts if we feel like we haven’t maxed out the weekend. Maybe we didn’t chill as much as we had hoped, or we think we should’ve had more fun to justify another week of hard work. Or maybe we think we procrastinated too much, and now we have to fit last week’s chores into this week’s schedule.

从这个角度来看，如果觉得周末没有尽兴，我们很容易在周日对新一周的工作产生抵触情绪。或许我们没有如愿放松，或许觉得自己应该玩得更尽兴，才足以支撑接下来一周的辛劳；也可能因为拖延，上周的琐事不得不挤进本周的日程。

As time ticks away on the weekend, we might think thoughts like this more frequently and experience the worry that can come along with them. This anticipation of the work week’s impending demands and pressures could bring on the “Monday blues”, often marked by apprehension and anxiety. Even if we did have a fulfilling weekend and don’t have a particularly stressful work week coming up, we can still get hit with the Monday blues if we frequently associate work with stress.

随着周末的流逝，这些念头会越来越频繁，伴随而来的就是对新一周的焦虑。对未来工作压力的提前预期，往往会引发所谓的“星期一忧郁症”，表现为持续的不安和紧张。即便周末过得充实，且下一周的工作并不特别繁重，只要我们习惯将工作与压力挂钩，这种情绪仍可能在周日夜悄然出现。

The more we think that, the easier it gets for our brains to identify any work thought a sign of tension or anxiety.

每当这种念头频繁浮现，大脑就会逐渐将任何与工作有关的想法自动解读为压力和焦虑的信号。

As our minds inevitably fixate on the obligations and pressures of the week ahead. A looming meeting, a looming deadline, or simply the return to routine can trigger a cascade of stress, trapping us in repetitive thought patterns. A tool that helps us focus less on the past or future and more on the here and now: meditation. Meditation offers a strategy to disrupt this cycle. By cultivating mindful awareness, we learn to observe thoughts without immediately reacting, acknowledging them with clarity and letting them dissipate rather than fueling further worry.

于是，我们的思绪会不自觉地被新一周的工作重担所牵绊——即将召开的会议、迫在眉睫的截止日期，甚至仅仅是回归日常作息这件事，都可能成为压力源，引发无休止的思虑循环。此时，我们最需要的是一种能帮助自己摆脱对过去或未来的过度思虑、专注于当下的方法——冥想。通过规律的冥想练习，我们能有效打破这种恶性循环。在培养专注力与觉察力的过程中，我们学会以清醒平和的心态观察每一个念头，让它们如云般自然飘散，而不是任其不断滋生焦虑。

As we get better at letting go of Sunday work thoughts, we free up space in our mind that was spent worrying for something practical and beneficial: seeing our options more clearly. By integrating regular mindfulness practice, we gain the capacity to navigate pre-weekend anxiety with equanimity, returning to the present with composure, focus, and renewed confidence as we prepare for the challenges of the upcoming week.

当我们学会放下那些与周日夜纠缠不休的工作杂念，大脑就能腾出宝贵的“内存”，去处理更有建设性的思考——比如更清晰地规划未来，或更明智地做出选择。通过持续的冥想练习，我们逐渐培养出一种特殊的能力：当“周日焦虑”来袭时，能够从容地觉察而不被其裹挟，专注而不被其扰乱，最终带着平静而坚定的心态，迎接新一周的每一个可能。