Sunday Scaries

FOUR TIPS TO HELP YOU AVOID THE SUNDAY SCARIES

Many of us know the feeling of dread in our stomach that we get on Sunday evening. Our thoughts may become consumed with worries about tomorrow and we may find it hard to enjoy the few hours we have left of our weekend. Sunday Scaries, sometimes referred to as the “Sunday Blues” or “Sunday Dread” are the anxious feelings and thoughts we have as our weekend comes to an end and our work week is about to begin again. Although the Sunday Scaries may be a sign that there are other issues to be addressed such as professional burnout or mental health diagnoses like depression or anxiety, there are a few ways we can help prevent the dreaded pit in our stomach and racing thoughts from creeping in as our weekend passes. Here are a few tips to help avoid the Sunday Scaries on your next weekend:

1.      PRACTICE SELF-CARE:

Many of us work all week, racing to the weekend to finally relax. However, when the weekend arrives, we have housework to catch up on, groceries to buy, and kids’ soccer games to attend. Most of the plans for relaxation that got us through the work week are never truly fulfilled. Carving out specific time for self-care on the weekends will allow our soul to recharge and our bodies to rest. There will never be enough time on the weekend to accomplish everything we would like to do, taking a few extra minutes to restore yourself will help you sustain for the work week to come.

2.      PLAN AHEAD:

Most of the feelings from Sunday Scaries are related to change. Many of us do not like change, but change is inevitable. Change can make us feel out of control and overwhelmed. Planning ahead and preparing as much as we can on the weekend can help make our work week a little more manageable. For some this may look like picking out our outfits to wear for the week, meal prepping, putting gas in our car, and cleaning the house. For others this could include reviewing your schedule and ensuring important tasks are written down so they are not forgotten. Every household is different and only you will know what you need to do to make Monday morning, and the rest of the work week, run more smoothly. Doing a few extra steps on the weekend can help our first morning back to work be much more manageable.

3.      MAKE MONDAY FUN:

We dread Monday morning because we are waking up early, putting on our work clothes, and getting back into our routine. Monday mornings don’t have to be boring. Wear your favorite underwear, put on your favorite music, treat yourself to your favorite coffee on the way to work: reward yourself for getting out of bed and getting back into the routine. For those who commute in the morning, try listening to a book or podcast that you love. Perhaps something that will keep you on the edge of your seat. Only let yourself listen to this when you are getting ready for work or commuting. This can be rewarding for our brain and will allow us to occupy our thoughts with “what is going to happen next” instead of fears around going back to work. If your body knows a highly motivating reward is coming in just a few hours, those anxious thoughts on Sunday night may turn into feelings of excitement.

4.      HAVE A SOLID ROUTINE AND STICK TO IT:

Developing a morning and evening routine that works for you is so important. Routine can help us feel in control and allows our body to adapt to other changes in our schedule throughout the day. Finding a routine that nourishes our body and restores our soul is a great form of self-care. Important tasks to incorporate in a morning and evening routine may include hygiene tasks, taking medication or supplements, journaling or meditation, religious practices such as prayer, cleaning or preparing your space, and exercise or stretching. Ensuring our routine is kept throughout the weekend will allow our bodies to feel ready for the workweek and best adjusted to our work schedule.

If you find it difficult to manage your Sunday Scaries on your own, feel there could be professional burnout, anxiety, or depression driving your feelings of dread, or if you are struggling with any of these tips and would like some assistance, our therapists would love to help and are passionate about helping you become the best version of yourself.