In my research for this blog I found the following definition:
Slang - The Sunday scaries are the anxieties one experiences on Sunday when thinking about the impending workweek, school week, or other obligations that await in the week ahead. They are especially bad when accompanied by an end-of-the-weekend hangover ~ https://www.dictionary.com/e/slang/sunday-scaries/
A whopping 80% -working American adults worry about work over the weekend – according to a LinkedIn study. And 2/3 report a restless/poor sleep on Sundays. I found some articles, a potential podcast and even CBD gummies or the Sunday Scaries. The topic revolved around this feeling of anxiety and doom.
The anxiety about this is real and triggers fight, flight, freeze instincts. Our brain turns on our bodies response systems so we are ready to deal with the danger or fear we have.
Maybe you’re dreading the week and all of the stress and work to do, or maybe you’re rushing and cramming to get all of your weekend “stuff” done, or maybe you’re disappointed in how you spent your time over the weekend. There’s lots of feelings that can come up with the Sunday blues.
Knowing this is your body trying to protect you there are things you can do to help squash the anxiety from becoming overwhelming and ruining your weekend.
Tips to Squash the Sunday Scaries
1.Friday planning time – book it!
One of the best tips from a mentor years ago. Take a few moments and don’t go to happy hour (back when that was a thing) and you’ll be ahead and prepared for the week. And bonus you can better enjoy your weekend. It’s been a life saver for myself and many clients as well.
a.Wrap up emails and sort out the next work week
b.Plan to do list for Monday & the week ahead
c.Make a To Done list – what have you accomplished this week?
2.Plan to recharge yourself
a. Really relax and sleep
3.Avoid Work if at all possible.
a. Avoid calls, emails, slack, skype, teams, etc.
4.Be mindful of doing too much on your days off
a. Too much, doing, eating, drinking, socializing, etc.
5.Review your sleep routines & sleep hygiene
a. Is there something you can do to improve the quality or duration of sleep?
6.Meditation - The benefits of meditation are huge.
a. Less anxiety, better sleep, improved focus to name a few
b. Even 5 minutes is better than zero.
7.Practice being mindfully present
a.Take a mindfulness walk
b.Noticing each of your five senses – I see, I hear, I smell, I feel.
c.Another – deep breathing & noticing how you feel from top of head to toes
d.Scavenger hunt for everything green, flowers, animals, vehicles
8.Exercise – reduces anxiety
9.Get outside in nature – it’s a natural antidepressant.
a. Exercise outside – best of both worlds -exercise & nature
10.Journal your thoughts
a. What’s running through your mind - brain dump it
b. Just write it out
11.Plan for the week ahead
a. Taking care of meal prep, cooking, shopping, work clothes
b. Have a family meeting to get everyone on the same page for the week & set goals
12.Take a digital fast and unplug
13.Reframe negative thoughts into positive ones
a. I need to do …. To I get to do ….
14.Sunday – Funday – Plan for the day
a. Sunday self-care ritual and joy
b. Plan distractions that are soothing and peaceful
15. Quiet Sunday evening – something engaging and not mindless
a. Set an intention for the week
b. Something you control the outcome.
16.Reward for Monday
a. A small treat or reward in the morning or end of day
17. Plan something fun or rewarding for your mid-week
May you Squelch your Sunday Scaries and find the tools above that help you have an amazing restful nourishing weekend in your future. Bouncing back from the Sunday Scaries and Sunday Blues is a resiliency skill!
Feeling like work is a drag and you wish you could change it? Let me help you, I’ve helped several clients reenergize, reengage or transition to a new career. Bounce back and move forward with your life.
If you or someone you know would like support to squelch the Sunday scaries and learn how to bounce back, I can help! I love seeing my clients gain new perspectives and reach their goals. I have space for 2-3 new clients in 2022. Click here to learn more.
Much peace, love and blessings,
Teresa – Helping others with their Sunday Scaries
Teresa Q. Bitner, M.Ed., PMP, ACC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down my life and want to build resiliency and move forward and live a bold life.
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