5 Ways to Avoid the Sunday Scaries
The Sunday Scaries are a real thing. How can we combat these anxieties we have on Sunday afternoons and help ourselves feel ready for the week? Anxiety defined can mean “an anticipation of pain.” With a long week looming ahead and a laundry list of work items to complete, no wonder we sometimes fall under the Sunday Scaries spell. I found a great NBC article on what causes these Sunday evening anxieties, and they take advice from Andrea Petersen, author of On Edge. The biggest takeaway, I think, is being able to create a routine to help you focus on the present (vs. worrying about the week ahead). If you’re looking to combat the Sunday Scaries, I’ve listed 5 ways to help out!
Detox. This could be from alcohol, social media, screens, humans, etc. You know what your body needs after a long weekend of fun. I usually like to spend my Sunday afternoons slowly, either by taking some time to sit and enjoy some silence or by drinking some tea and sitting with a friend / loved one.
Plan Your Week. Planning out my weekdays (and by “planning” I mean doing a general outline) is SO HELPFUL for getting my mind in the right spot. I’ve always been an avid planner user (right now, I’m loving my Passion Planner) and list maker. Taking some time out of my Sunday afternoon to set up expectations for the week to come really helps center my focus when the alarm goes off on Monday morning.
Drink Water. Hydration usually falls on the back burner during the weekends, so I try to make a point to actively drink water on Sundays. In addition to being a healthy practice for your organs, drinking lots of water also helps you maintain your blood pressure (and if you experience anxieties about the week ahead, this would definitely be a good practice).
Set an Early Bed Time. I usually pack my weekend with personal and social engagements. So, come Sunday evening, I’m usually exhausted (which is why I think 3-day weekends should be the norm). Putting extra effort into closing my eyes early on a Sunday evening helps me feel refreshed on Monday morning.
Practice Gratitude. This could also take form of a reflection, quiet time or meditation (write down three things you’re thankful for in that moment, discuss your “highs” with a friend/loved one, reflect on your positive moments). Personally, I need to play more of an active role in counting my blessings. Practicing a grateful mindset definitely sets the tone for having a positive week.
Petersen dropped a couple of gems in her study, but my favorite is coming to the truthful realization that “anxiety is a future-oriented state.” And the best way to combat this? Actively working to ground yourself in the present moments. I think setting aside time on Sundays to detox and reflect on positive notes helps with staying grounded in the present. And, if anxiety truly originates with a fear of the future, being PRESENT would be one of the best ways to combat the Sunday Scaries.