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If you’re overwhelmed by a creeping sense of dread as the last of the weekend slips away, you’re not alone. 

Seven out of 10 Britons experience the “Sunday scaries”, according to research commissioned by the government in 2022.

Suddenly the task it seemed a good idea to abandon on Friday beckons, a groaning inbox awaits and the ambitious list of weekend chores remains incomplete.

Work stresses, lack of sleep and looming to-do lists were reported in the research as the top causes of feelings of stress or anxiety on a Sunday.

The Sunday scaries are a form of anticipatory anxiety – in other words, worrying about something that is yet to happen.

Apparently Sunday scaries peak for many people just after 5pm.

The distraction tactics people reported varied by age group, with those aged 18 to 24 most likely to scroll on social media, 25 to 32-year-olds binge watching TV and 33 to 40-year-olds turning to comfort eating.

But a psychologist warned these tactics can actually exacerbate the problem.

So what should you do to tackle the Sunday night blues?

Do your worst chore first

Tackling Sunday night’s anxiety starts earlier in the weekend.

Workplace wellness specialists Thrive4Life recommend doing your worst chores on Friday night and Saturday morning, so they’re not hanging over you when Sunday rolls around.

Be strict with your relaxing

Set an intention to rest and relax on Sunday – and stick to it, Thrive4Life recommends.

Try mindfulness or meditation

Yes, mindfulness is a mental health buzzword – but it can help you break the loop of anxious overthinking and anchor you in the present.

If you’re worried you’ll just end up ruminating on Monday morning, try using a guided recording through an app.

Young man enjoying music over headphones while relaxing on the sofa at home. Pic: iStock
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Pic: iStock

Work on a project

Working on a project that requires your full attention either physically or mentally is a good way to distract your mind and stay away from bad habits like turning to alcohol, Mental Health First Aid USA says.

That could mean getting down to some gardening or DIY, or focusing on knitting, a crossword or a craft project.

Get physical

In a similar vein, getting in some exercise is a good way to keep your body busy so your mind doesn’t go into overdrive.

And hopefully it will tire you out enough to get a good night’s sleep.

Make a To Do list

This might seem counterintuitive if a To Do list as long as your arm is part of the reason for your anxiety – but prioritising your tasks on Sunday can help focus your mind on Monday.

Plan a treat

The millennial need for a “little treat” to get through daily life has become meme-worthy. Do adults really deserve a cookie just for making it to the office on Monday morning?

If the prospect of it is going to make you feel better on Sunday night, the answer is yes.

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What can employers do?

The University of Exeter developed a toolkit for employers to help them help workers.

Their tips included organising meeting-free Monday mornings and Friday afternoons so employees can prepare for the week and finish to-do lists.

They also suggested offering support to their team, being approachable as managers and knowing where to refer colleagues for mental health support.

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Hadush Kebatu: Migrant sex offender deported after mistaken prison release

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Hadush Kebatu: Migrant sex offender deported after mistaken prison release

Migrant sex offender Hadush Kebatu has been deported to Ethiopia following his mistaken release from prison.

Footage captured from Heathrow Airport showed the moment he was escorted on to a plane on Tuesday night.

The government says he has no right to return to the UK.

Home Secretary Shabana Mahmood said she “pulled every lever” to deport Kebatu.

“I am pleased to confirm this vile child sex offender has been deported. Our streets are safer because of it,” she said.

Hadush Kebatu was arrested on Sunday after his mistaken release
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Hadush Kebatu was arrested on Sunday after his mistaken release

Kebatu was found and arrested by the Metropolitan Police in the Finsbury Park area of north London at around 8.30am on Sunday following a manhunt.

Last month he was found guilty of sexually assaulting a schoolgirl and a woman in Epping, Essex, just over a week after arriving in the UK on a small boat.

He was expected to be deported, but instead of being handed over to immigration officials he was released from HMP Chelmsford on Friday.

He spent just under 48 hours at large before he was apprehended.

The accidental release sparked widespread alarm and questions over how a man whose crimes sparked protests in Epping over the use of asylum hotels was able to be freed.

Ms Mahmood said: “Last week’s blunder should never have happened – and I share the public’s anger that it did.”

Anti-asylum demonstrators in Epping, Essex. Pic: PA
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Anti-asylum demonstrators in Epping, Essex. Pic: PA

On Sunday, Justice Secretary David Lammy said an exclusive Sky News interview will be used as part of an independent inquiry into the mistaken release.

Speaking to Sky’s national correspondent Tom Parmenter, a delivery driver who spoke to Kebatu at HMP Chelmsford described him as being “confused” as he was being guided to the railway station by prison staff.

The migrant is said to have returned to the prison reception four or five times before leaving the area on a train heading to London.

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‘My family feels massively let down’

Mr Lammy, who put Kebatu’s release down to human error, said he ordered an “urgent review” into the checks that take place when an offender is released from prison, and new safeguards have been added that amount to the “strongest release checks that have ever been in place”.

From Monday, new checks include five pages of instructions and demands that more senior prison staff sign off a release, according to documents obtained by Sky News.

“I have been clear from the outset that a mistake of this nature is unacceptable, and we must get to the bottom of what happened,” said Mr Lammy.

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‘Nervous’ British tourists in Jamaica tell of Hurricane Melissa ordeal

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'Nervous' British tourists in Jamaica tell of Hurricane Melissa ordeal

Up to 8,000 holidaying British citizens are in Jamaica as it is battered by one of the strongest Atlantic hurricanes in history.

People have been ordered to stay indoors as Hurricane Melissa sweeps over the Caribbean island, which is also home to 50,000 dual nationals.

And tourists are locked down in hotels as Jamaica is hit by 185 mph winds.

Follow latest updates on Hurricane Melissa

Waves splash in Kingston, Jamaica, as Hurricane Melissa hits. Pic: AP
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Waves splash in Kingston, Jamaica, as Hurricane Melissa hits. Pic: AP

Andrew Tracey had been due to fly home to the UK on Monday, but his flight was cancelled.

Mr Tracey told Sky News that food packages were being delivered to guests at his hotel. Deck chairs have been removed from the beach, and the swimming pools have been drained, at the Negril hotel where he is staying.

“The balcony and walls do feel as though they are vibrating just due to the strength of the wind,” said Mr Tracey.

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“I’m very nervous, it’s hard to comprehend what we are likely to expect.”

The US National Hurricane Centre in Miami said that Melissa was “one of the most powerful hurricane landfalls on record in the Atlantic basin” as it hit southwestern Jamaica near New Hope.

People walk along a road during the passing of Hurricane Melissa in Rocky Point, Jamaica, on Tuesday. Pic: AP
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People walk along a road during the passing of Hurricane Melissa in Rocky Point, Jamaica, on Tuesday. Pic: AP

In a social media post, the centre warned that it is an “extremely dangerous and life-threatening situation” – and told those in the area not to leave their shelter as the eye of the storm passes over.

‘It is a bit scary, but we’ve got each other’

A British-Jamaican couple who are sheltering inside as the storm passes over the island spoke to Sky News about their ordeal.

Shantell Nova Rochester and her Jamaican fiance Denva Wray are due to get married on the island next month.

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Floods tear through parts of Jamaica

They spoke of broken windows and water coming in where they are staying, but the couple believe they are “as safe as they can possibly be” in St Elizabeth.

Mr Wray said: “Where we are is quite strong, sturdy, but you can hear a lot of wind. It is a bit scary, but we’ve got each other, so we are strong.”

Asked about the wedding, Ms Rochester said: “We’re just worried about getting through tomorrow, but that’s a worry in the back of our heads.

“Where we plan to get married is flooded at this time.”

Government action ‘too late’ – British tourist

One British man who paid £3,500 for last-minute flights so he and his family could return home before the hurricane hit the island said that he felt “completely let down” by the government’s response.

David Rowe and his family, from Hertfordshire, had spent 10 days in Jamaica before deciding to fly back to the UK on Saturday.

Mr Rowe, 47, was critical of the response of the Foreign, Commonwealth and Development Office (FCDO).

David Rowe with his wife Abby, daughter Cora, eight, and son Ethan, 12, during their holiday in Jamaica.  Pic: PA/handout
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David Rowe with his wife Abby, daughter Cora, eight, and son Ethan, 12, during their holiday in Jamaica. Pic: PA/handout

Speaking to the PA news agency, IT manager Mr Rowe said: “It’s all too late, their reaction and their response to the storm has been too late – after the fact.

“The advice should have been last week, like on the Saturday – don’t travel – because a lot of the travel companies use the FCDO guidance on travel (for) all their planning and what decisions they make as an organisation.

“There should have been something done much sooner than this. A lot of the UK nationals, and people on holiday there, they are stranded.

“This could have been prevented with better action from the UK government.”

Read more:
Hurricane Melissa: What we know
‘Storm of century’ makes landfall

Mr Rowe added that he and his wife had felt “very anxious” before they flew home – and “very sad” for those left in the country.

A Foreign Office spokesperson said: “We understand how worrying developments in Jamaica are for British nationals and their families.

“Our travel advice includes information about hurricane season, which runs from June to November. Last Thursday we updated our travel advice for Jamaica to include a warning about Tropical Storm Melissa and that it was expected to intensify over the coming days.

“The safety and security of British nationals is our top priority, and that is why we are urging any British nationals in Jamaica to follow the guidance of the local authorities and register their presence with us to receive updates.”

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Slashing foreign aid will lead to unrest, crises and threaten UK security, MPs warn government

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Slashing foreign aid will lead to unrest, crises and threaten UK security, MPs warn government

The government’s decision to slash foreign aid will lead to unrest, further crises and threaten UK security, a group of cross-party MPs has warned.

A report by the International Development Committee found the decision in February to reduce aid to 0.3% of gross national income (GNI) by 2027/28 – coupled with the US cutting its aid budget – is having a severe impact.

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The foreign aid budget was cut to invest in defence from 0.5% of GNI, which was meant to be an interim reduction from 0.7% to cope with economic challenges caused by the pandemic.

Total aid spending is set to reduce from £14.1bn in 2024 to £9.4bn by 2028/29.

The committee, chaired by Labour MP Sarah Champion, said spending is being prioritised on humanitarian aid over development, which “builds long-term resilience and should lead to reducing the need for humanitarian aid”.

They said the international development minister, Baroness Chapman, has made it clear “the UK will remain a leading humanitarian actor”.

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Explained: Key Sudan city falls

But the committee said while they are glad those in “desperate need of aid will be prioritised, particularly in the regions of Ukraine, Gaza, and Sudan”, they are concerned about the long-term effect of pulling development aid.

“We are concerned that slashing development aid will continue to lead to unrest and further crises in the future, presenting a threat to UK security,” the MPs said.

David Lammy, when he was foreign secretary, on a visit to Chad to see how aid agencies are dealing with the humanitarian crisis. Pic: PA
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David Lammy, when he was foreign secretary, on a visit to Chad to see how aid agencies are dealing with the humanitarian crisis. Pic: PA

Risk to UK’s national security

They said a reduction in foreign aid will have “devastating consequences across the world”.

The committee said it recognises an increase in defence spending is needed, but “to do this at the expense of the world’s most vulnerable undermines not only the UK’s soft power, but also its national security”.

They said the government must make “every effort” to return to spending 0.5% of GNI on foreign aid “at a minimum, as soon as possible”.

The committee also found long-term funding for development is “essential” to ensure value for money is achieved.

However, they accused the government of seeing value for money only in terms of the taxpayer, saying that downplays “equity and the importance of poverty reduction” and causes tension.

They agreed accountability to the taxpayer is “key to reducing poverty globally, and maximising the impact of each pound to do so, must remain the Foreign, Commonwealth and Development Office’s central tenet for official development assistance spending”.

A Foreign Office team member helping evacuees in Cyprus in 2023. File pic: Reuters
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A Foreign Office team member helping evacuees in Cyprus in 2023. File pic: Reuters

Spending on migrant hotels

Spending on migrant hotels in the UK was also criticised by the MPs, who said while international aid rules mean they can cover refugee hosting for the first 12 months in the UK, given the recent cuts, that is “incompatible with the spirit” of the UN’s OECD Development Assistance Committee rules.

“Excessive spend on hotel costs is not an effective use of development budget,” they said.

The committee recommended costs of housing refugees should be capped “at a fixed percentage” of total foreign aid spending “to protect a rapidly diminishing envelope of funding”.

Read more: Govt struggles to slash aid spent on asylum hotels

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Inside Afghanistan’s hunger crisis

‘Short-sighted’

Reacting to the report, Timothy Ingram, head of UK advocacy at WaterAid, said: “The UK government’s decision to cut the aid budget was one that defied both logic and humanity. Aid when delivered effectively in partnership with local communities is not charity – it’s an investment in a safer and more prosperous world.

“Undermining it, especially vital finance for water, weakens the world’s resilience to climate shocks, pandemics, and conflict – impacting the one in 10 people without access to clean water, and ultimately making us all less safe.

“This is a short-sighted political decision with long-term consequences for the UK’s stability, economy and global standing. We join with MPs in urging the government, once again, to urgently reconsider.”

Lack of transparency over private contractors’ spending

In the report, MPs said it is worried the Foreign Office has not reviewed aid spending on multilateral organisations, which allows the UK less direct influence over spending, such as the World Bank or vaccine organisation Gavi since 2016, despite spending nearly £3bn on them in 2024.

They said the use of private contractors does not offer inherently poor value for money, but a lack of transparency and data can mean under-delivering and a loss of “in-house” expertise.

Palestinians carry aid supplies that entered Gaza. Pic: Reuters
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Palestinians carry aid supplies that entered Gaza. Pic: Reuters

‘Tragic error’

Sarah Champion, chair of the International Development Committee, said: “Ensuring aid delivers genuine value for money has never been more important. As major donors tighten their belts, we have to ensure that every penny we spend goes to the people most in need.

“The former Department for International Development was rightly seen as a world leader in value for money; the FCDO is broadly hanging on to that reputation. But it must make some urgent improvements.

“Reducing poverty must be the central aim of the development budget. While accountability to the taxpayer is an important consideration, the FCDO’s current definition of value for money risks diverting focus away from improving the lives of the most vulnerable – the very reason the aid budget exists at all.

“The savage aid cuts announced this year are already proving to be a tragic error that will cost lives and livelihoods, undermine our international standing and ultimately threaten our national security. They must be reversed.

“Value for money is critical to making the most of a shrinking aid budget. While this report finds some positives, the government must take urgent action to wipe out waste and ensure the money we are still spending makes a genuine difference.”

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