“Deck the halls, my ass.” That used to be my attitude toward the holidays, and I was lucky enough to find another person who felt that way. So we’d get together in December and mope.

Then she mentioned how the thought of moping all December made her depression creep into November. So we started commiserating even earlier.

We then realized we started getting grouchy in October — since we knew depressing November and mopey December were on their way.

By the time we moved up our cranky parties to mid-April, we realized we spent more than half the year being depressed and mopey over something that wasn’t even happening for another eight months.

Pretty nuts, right? But it’s also the same exact thing many folks do at some point during their weekend. Instead of enjoying time off with their dogs and bicycle, they get all twisted up about going back to work on Monday.

The phenomenon is common enough to have a term for it: The “Sunday Scaries.” And apparently they just keep getting worse.

Two years ago, statistics showed 66% of workers suffered from pre-Monday anxiety and stress. By mid-2023, those stats were up to 80% across the board — even greater if you’re lucky enough to be a Millennial or Gen Z-er.

Our dogs get neglected. Our bicycle spokes start growing cobwebs. But we’re just too upset about the upcoming Monday to have any fun now.

We rent out our brains to horrible thoughts, sacrifice Sunday night pleasure, and end up in such a tizzy by Monday morning that we might actually start gagging while brushing our teeth.

So why does this happen? And more importantly, how can we get rid of it?

It happens because we engage in one of the most dangerous activities known to humankind. We think. Actually, the problem is not use of our imagination. It’s MIS-use of our imagination.

Our imagination can take us anywhere we want to go. When we’re engaging in the “Sunday Scaries,” we’re choosing to go into a worst-case scenario in the future. I mean, what’s worse than Monday at work, right?

To be honest, a lot of things. If we’re going to invent a worst-case scenario, why stop at a blah-blah Monday? Let’s take it all the way.

Why not envision a future scenario about getting old and growing chin hair? Or dropping our glasses in an outhouse? Or falling off a subway platform and ending up jammed next to the third rail beneath an oncoming train?

Taking our thoughts to the most hideous imaginable scenario can seem like a catharsis, not to mention a good way to realize how ridiculous all this catastrophizing can be. But it also has a downside.

The same shrink who once got me out of jury duty said that taking our thoughts into dark places automatically takes our bodies there, too. We end up with the same anxiety and stress responses as if those worst-case scenarios actually happened.

No wonder so many folks start getting nauseous every weekend.

There has to be a better way. And there is. Just stop it. Stop it now. If your head wants to go running into the future, at least take it on a wonderful ride. Opt for a something like “It’s a Small World” instead of “Haunted Mansion.”

Envision a Monday where you get everything done on your to-do list. Where your boss calls in sick. Where someone gifts you with a brand-new computer and free coffee all day long. Whatever your perfect Monday would look like, take yourself there.

Start thinking of Mondays as a fresh start. When I really started to examine why Christmas got me all twisted up in the first place, I couldn’t find a good reason. Or any reason.

So I changed my attitude about the holidays — and guess what? The whole season changed. How you treat life is how life treats you. Treat it with disdain and it’s not apt to be much fun.

We all have a magic wand we can wave in any direction. It has the power to change our attitude at any given time.

Why not use it to envision a Monday full of marvels. Even better, stop thinking about Monday at all.

While the change-your-attitude wand is a powerful tool, our greatest power lies in the present moment. This is the only moment we’ll ever have. You’ve heard it a million times. Yesterday is gone forever. Tomorrow never comes.

The power, our power – ALL power – is in the moment. Get out of your head and into where you’re standing. Where you’re sitting. Where you’re riding your bicycle or playing with your dogs. Bring your attention to the here and now and you’ll never suffer from the “Sunday Scaries” again.

When you live in the present moment, anxieties vanish. Past regrets dissolve. And, unless you happen to be jammed next to the third rail beneath an oncoming subway train at this very instant, you’ll find that the present moment can be a fine one indeed.

Ryn Gargulinski is an award-winning author, artist and coach who has helped many clients through the Sunday scaries, the Monday mopies and other entanglements every day of the week. Read more in her latest book: “How to Get Through Hell on Earth without Drinking a Keg or Kicking a Garden Gnome.” Get your copy or learn more at RynskiLife.com.

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