Crushing the Dreaded Sunday Scaries
As the sun sets on a Sunday afternoon, the feeling of unease and dread begins to set in – it's the infamous “Sunday Scaries” getting ready to put a damper on the final moments of your weekend. It’s safe to say that no one enjoys the Sunday Scaries, but we’re here to provide you with a little more information about where they come from and how to kick them to the curb!
Understanding the Sunday Scaries
Sometimes referred to as "Sunday night syndrome" or "pre-week anxiety," Sunday Scaries are the feelings of unease and apprehension that manifest as worries about the upcoming workweek, deadlines, responsibilities, and the sudden shift from leisure to productivity.
One major contributing factor to the appearance of these feelings is the abrupt transition from a relaxed weekend pace to the structured routines and demands of the workweek. Another contributing factor is the lack of feeling prepared to take on all the coming week calls for.
Coping with Sunday Scaries
As we get closer to Monday morning, there are several things we can do on Sunday (or better yet, spread out over the weekend) to prepare ourselves, our families, and our homes for the week ahead:
Plan It Out: One of the most impactful things you can do to manage these feelings is to plan out the next seven days. Create a to-do list, prioritize tasks, set achievable goals, meal plan, and set out your clothes for the week etc… Having a clear plan of action can do wonders to ease anxiety and provide you with a sense of control.
Create A Self-Care Routine: Make time on Sundays for real self-care. Dedicate this time to activities that bring you joy. Whether it's reading, taking a long bath, practicing mindfulness, or spending time with loved ones, self-care can help you feel more like your time is your own.
Disconnect from Work: It’s important to set work-life boundaries by disconnecting from work-related emails and tasks on Sunday. Give yourself permission to unplug and fully enjoy your weekend.
Reflect and Reset: Take a moment to reflect on the week's accomplishments and challenges. Celebrate your successes, think about what you can do to learn from your mistakes, and set intentions for the week ahead. This reflective practice can provide a sense of closure and a fresh start. In addition, consider engaging in positive visualization: imagine what a successful, productive, and enjoyable week ahead looks like. Visualizing positive outcomes can help alleviate anxiety.
If you, your child, or another loved one is struggling with the Sunday Scaries (or more generalized anxiety and dread) we can help. Reach out for a consultation by visiting: https://lilactherapycenter.org/contact
Follow Lilac Therapy Center on Facebook for more mental health awareness information and tips.
