Feeling anxious every Sunday evening and night, dreading Monday morning and the work week starting all over again? Read this. What exactly are Sunday scaries? Let’s start with the very basics. “Transitioning from a weekend into what's happening during the week often comes with a little bit of anxiety,” says Regine Galanti, Ph.D., licensed clinical psychologist and founder of Long Island Behavioral. In short: Sunday scaries is a cute name to describe some of the emotions we often experience when we anticipate the beginning of a week. Sunday scaries are pretty common, and they can include thoughts about the week ahead, a sense of overwhelm, some sadness, or even dread. These tips will help keep the Sunday scaries at bay.
1. Keep a consistent sleep-wake cycle. (Yes, even on the weekends.) Consistent sleep and wake times are also part of good sleep hygiene, which can set you up to have a better Monday morning. 2. Write down a to-do list on Friday evening. Making lists can help you prioritize tasks (which can go a long way toward reducing stress). 3. Have a Sunday night self-care routine. Much like sleep can help set the tone for the week, a Sunday night ritual can help you ease into the evening with a little less anxiousness. It can involve anything that makes you feel good, soak in your tub, exercise, journaling about the week ahead, read a book, or listen to your favorite podcast—whatever helps signal to your brain that you are ready to wind down.
4. Start a gratitude journal. This helps me so much with stress and anxious feelings.
5. Start each week with a list of intentions and goals.
6. Each Friday celebrate your wins and what a great job you did and what all you accomplished.
7. If the feeling is too overwhelming, maybe it's the job and career. If something is affecting you this badly you might need to reevaluate what it is you are doing and where your heart really is. 8. Schedule something to look forward to during the week. 9. Boost your mood and workout more often. If anxious feelings start to rise up, do a physical activity. 10. If your Sunday scaries feel so overwhelming that you need additional support, there’s no harm in talking to a therapist or other mental health professional.
Just remember we have been going through a 2 year global pandemic, the world is a bit different and more stressful these past few years. Send yourself love and remember you are strong and got this! Here is to an amazing week ahead.