Overcoming Sunday Scaries: Practical Tips for a Weekly Reset
‘Sunday Scaries’ is a common term used to describe anticipatory anxiety or stress about the week ahead. Heading back into work or school mode after the weekend can feel overwhelming. This blog shares practical tips to foster feelings of calmness and set a positive tone for the week ahead.
Overcoming Sunday Scaries:
1. Create a to-do list.
To ease your anxiety, it can be helpful to create a to-do list. Sunday Scaries can be so prominent due to uncertainty about the week ahead. Take a few minutes on Sunday to map out tasks you need to complete and set a timeline for when you’ll tackle each one. By breaking your week down into manageable steps, you can reduce the pressure you may feel about the upcoming week.
2. Do something relaxing every Sunday night.
Dedicate Sunday evenings, as your time for yourself. Try to avoid committing to social obligations or leaving errands until the last minute. Instead, focus on calming activities that can help you feel grounded. Try journaling or meditating to stay present, and make this time about re-centering yourself. Starting the week with a sense of calm can make Monday feel much more doable.
3. Plan mid-week activities you enjoy.
Often, we spend the week counting down the days till the weekend. We may view the weekend as our only time for ‘fun.’ Shifting this mindset can make a big difference. Try scheduling something you enjoy during the week—a workout class, dinner with friends, or even reading a new book. By having something to look forward to midweek, you can change your mentality and be more excited about what the next week represents for you.
4. Maintain consistent sleeping habits.
Our sleeping habits can change during the weekend. We may sleep later and wake up later than usual. While this may be tempting, maintaining a somewhat consistent sleeping schedule can also reduce Sunday Scaries. Disrupted weekend sleep patterns can make it harder to fall asleep on Sunday nights, leading to a tired and groggy Monday. By prioritizing good sleep, you set yourself up to feel more refreshed and ready for the week ahead.
5. Reflect on your needs.
Check in with yourself. Sometimes, Sunday Scaries can just be a natural reaction to going back to work or school. But if it feels particularly strong, it could be your body warning you that some of your needs are not being met. It may be a sign to establish healthier work boundaries, incorporate more self-care, or consider talking to a therapist about any ongoing pressures. Recognizing and addressing these underlying factors can make a big difference in easing your anxiety.
Sunday Scaries can feel really scary! However, you can start to manage your anxiety by preparing for the week, prioritizing self-care, and creating moments of joy in your daily routine. Therapy can also be a powerful resource in helping you address any underlying anxieties and build confidence for the week ahead.
Ready to prioritize your mental health and well-being? MSC Therapy offers specialized psychotherapy services for young adult women in New York and Florida. Mollie provides compassionate, client-centered, and supportive therapy to help clients navigate anxiety, low self-esteem, disordered eating, body image concerns, OCD, relationship issues, dating, school or career stress, perfectionism, and life transitions. Services are available virtually, allowing for convenient and accessible support. Reach out now to take the first steps toward a more balanced life.