Ah, Sunday. A day that for many, is seen as relaxing, normally reserved for family and reflection, and maybe some procrastination before the work-week. But for many, this day of rest is overshadowed by a looming sense of dread – the infamous “Sunday Scaries.”
The Sunday Scaries are a blend of anxiety, apprehension, nerves, or dread that tend to hit so many of us, as we’re soaking up the last few hours of the weekend. It’s that sinking feeling in your stomach, realizing Saturday has left and Monday is arriving, along with the looming responsibilities of the week ahead. Although everyone’s experiences are different, this phenomenon is such a shared experience for so many people.
So, why do the Sunday Scaries haunt so many of us? Firstly, it’s an abrupt transition from, what I call, leisure to labor. After a few days of relaxation and freedom, the thought of returning to the structured routine of a school/work day is jarring. There’s also an unspoken pressure to make the rest of the day as productive as possible, leading to feelings of guilt if you aren’t able to. Finally, there’s anticipating the various challenges or stressors the week might bring, whether it’s hard deadlines, long meetings, or simply the monotony of the daily grind.
But don’t worry!! Here are ways to combat the Sunday Scaries and reclaim your weekends:
1. Plan Ahead:
Plan out some time on Friday or Saturday to map out the upcoming week. Visually seeing what lies ahead can help alleviate some of the uncertainty and anxiety that comes with Sunday realizations. Whether it’s using calendars, lists, or planners, a simple to-do will help ease worries about what’s ahead. And although you may be planning your week out, try to stay mentally present. Grounding techniques such as meditation or deep breathing can reduce so much unseen tension/stress, and overall feelings of anxiety.Â
2. Practice Self-Care:
Dedicate some time on Sunday to engaging in activities that recharge your batteries, give you peace, and bring you joy. Whether it’s going on a walk, ending the day with a sweet treat, taking an everything shower, or simply watching an episode of your favorite TV show, prioritizing self-care can help you face the week ahead with a renewed sense of energy and purpose.
3. Flip The Script:
Instead of viewing Sunday as the end of the weekend, try to view it as the beginning of a new week full of so many possibilities. Approaching Sunday with a positive mindset can do wonders, focusing on what you hope to accomplish rather than what you dread. You are not alone in experiencing the Sunday Scaries, so reaching out and getting support from loved ones can help normalize this anxiety, and in turn, reduce it.Â
Although so many of us feel the Sunday Scaries, they don’t have to dictate the way you experience your weekends. By implementing these strategies and making a conscious effort to prioritize your well-being, you can reclaim Sundays as a day of rest, rejuvenation, and excitement for adventures to come this week.