7 Tips for Navigating the Sunday Scaries
Photo by Julia Vivcharyk on Unsplash
Recently, I’ve been hearing more and more people talk about the anxiety that can hit on Sundays as the weekend comes to a close and Monday draws near. Sunday nights can feel overwhelming when we’re saying goodbye to a relaxing weekend while also thinking ahead to the worries and responsibilities the week may bring. For many people, it can feel difficult to fully relax or stay present when the pressure of the upcoming week starts to creep in. Even simple tasks or thoughts about Monday morning can begin to feel emotionally heavy. This feeling is quite common and even has a name: the Sunday Scaries.
Also read: 7 Ways to Set Boundaries at Work
I wanted to put together some tips to offer support if you experience the Sunday Scaries.
7 Tips for Navigating the Sunday Scaries
1. Practise Self-Care on Sundays
Life can get so busy, and before we know it, our weekends are filled with plans and commitments. Try to build some relaxation and self-care into your Sunday to help ensure your needs are being taken care of. When we’re feeling our best, we have a greater capacity to tackle the week ahead.
2. Put Anxiety into Action
Taking a few minutes to plan meals, prep food, or organize the carpool can help you feel more in control of the week ahead. This can help clear your mind and allow you to focus on everything else coming your way.
3. Clear the Clutter
Things seem to pile up in our homes rather easily, don’t they? Getting rid of items from the weekend that you no longer need and organizing your environment can help create a greater sense of calm.
4. Review Your Weekly Schedule and Highlight Important Tasks
Planning ahead can decrease stress when calendars become cluttered. Prioritize what absolutely needs to be done and consider whether anything less important can wait until the following week. There may even be events you simply cannot attend because you are double-booked. Try not to be too hard on yourself. Stretching yourself thin trying to be everything to everyone can lead to disappointment and exhaustion.
5. Delegate
Are there tasks you can delegate to others? Sometimes sharing childcare responsibilities or coordinating after-school pickups can free up time to run errands or take care of other responsibilities. Planning ahead can help you feel more at ease.
6. Talk About Your Feelings
Sharing your feelings with your partner or a trusted friend can help alleviate the emotional burden. Sometimes our anxieties feel more manageable when we have someone willing to listen.
7. Re-Examine Your Career Choices
If you consistently feel overwhelmed on Sundays at the thought of the workweek ahead, it may be worth reconsidering your career situation. Are you in a position to work part-time or remotely? Would either option help reduce stress? Do you feel it may be time to explore other career paths that are better suited to your life right now? Nowadays, it’s not uncommon for people to change careers, so be kind to yourself if you feel ready for a change.
Remember, it is not uncommon to experience the Sunday Scaries from time to time. However, if these feelings become chronic or severely anxiety-provoking, it may be helpful to seek professional support.