Sunday Scaries
Today, we're going to talk about a common phenomenon that most of us experience every week. It honestly creeps up on you and you probably don’t even realize it. By the time that this feeling reaches you, you don’t realize that it’s slowly been working its way into the front of your thoughts. In fact, you might have already had this feeling happen in the last few days.
It’s the Sunday Scaries. That feeling of anxiety and dread that sets in as the weekend comes to an end and the workweek approaches.
We’re diving into the Sunday Scaries, what the heck these are, and how to overcome them.
Remember, I’m not a mental health professional but like most bloggers, I’ve done due diligence in my research. Therapy, counseling with a licensed professional counselor… things like that with professionals are things that I am a big time advocate for so please… go speak to your doctor if you have deeper questions about anxiety, depression, things that can be clinically diagnosed.
But, there's good news! With some planning and preparation, you can overcome those Sunday Scaries and create a peaceful week ahead. And that's what we're going to discuss today.
First, let's talk about why Sunday Scaries happen. It's a combination of feeling overwhelmed by the tasks ahead, the anticipation of the unknown, and the desire to hold on to the freedom and relaxation of the weekend.
“The Sunday scaries are feelings of intense anxiety and dread that routinely occur every Sunday. They often start in the late afternoon and continue into the evening. However, depending on a person’s level of anxiety, these feelings can start as soon as they get out of bed,” according to Dr. Albers of the Cleveland Clinic.
Her clients often describe it as a pit in the bottom of their stomachs that grows as Sunday progresses or anxiety that haunts them throughout the day.
She says - the Sunday scaries are triggered by the end of the weekend approaching and us anticipating our return to work. She says when people start to make their to-do lists or contemplate upcoming responsibilities, the transition from relaxation to work mode can be a tough 180. The Sunday scaries are fairly common. Most people have experienced them at one point or another. It’s a normal reaction to adjusting to different roles and change. However, it’s not a clinical diagnosis.” Dr. Albers adds that during the weekend, your cognitive load is significantly lowered so it’s easy to let your guard down. It takes a lot of mental energy to prep for upcoming tasks. Some of our Sunday scaries might stem from our brains gearing up to access the parts that we don’t use during the weekend.
So, what can you do to overcome these feelings? Here are some things that can help:
Plan your week on Sunday: Take a few minutes on Sunday to plan your schedule for the upcoming week. This includes your work tasks, appointments, meetings, and even your personal to-do list. This will help you feel more in control of your week and reduce the anxiety of the unknown.
Prioritize your tasks: Make a list of the most important tasks that need to be done for the week, and prioritize them based on urgency and importance. This will help you tackle the most critical tasks first and reduce the feeling of being overwhelmed.
Prep your meals: One way to reduce the stress of the workweek is to plan and prepare your meals for the week ahead. This will save you time and money, and you won't have to worry about what to eat during busy workdays.
Get organized: Take some time to declutter and organize your workspace, home, and personal belongings. A tidy and organized environment can help reduce stress.
Start a Sunday routine: Our human nature loves routine and one way to ground us is to create a routine. Maybe that’s having supper with your family around the dinner table. Practicing thankfulness is another good routine to have on Sundays. What are you most thankful for? What’s coming up this week that you can give gratitude for in advance?
In addition to preparing for the week ahead, there are also some self-care practices that can help create a peaceful week:
Practice mindfulness: Take some time to meditate or practice deep breathing exercises. This can help reduce stress and increase focus.
Exercise: Get some physical activity, whether it's a yoga class, a walk in the park, or a workout at the gym. Exercise can help reduce stress and increase endorphins, which can improve your mood.
Disconnect: Take a break from technology and social media. Constant notifications and distractions can add to feelings of anxiety and stress.
Get enough sleep: A good night's sleep is essential for your overall health and well-being. Make sure to prioritize your sleep and establish a relaxing bedtime routine.
So, there you have it! By preparing for the week ahead and practicing self-care, you can hopefully overcome the Sunday Scaries and create a peaceful week. Remember, taking small steps towards self-care and organization can make a significant difference in reducing those uncomfortable thoughts about the week ahead.
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