Our Top Tips for Tackling the Sunday Scaries

Even if you've never heard the term "Sunday Scaries," there's a good chance you've experienced them at least once.

Basically, the term describes a feeling of anxiousness or dread that arrives Sunday evenings in anticipation of the end of the weekend and the beginning of the week ahead. After a couple of days of freedom from outside expectations, often meaning we can go to bed late, sleep in and avoid certain responsibilities, the thought of going back to work or school can be overwhelming. Our minds can also blow this feeling out of proportion, with this stress far outweighing what we actually feel once the week gets rolling. If all of that sounds familiar, keep scrolling for our top tips on how to deal.

Transform Negative Thoughts Into Encouraging Mantras

Negative thoughts tend to breed even more negative thoughts, so be careful about getting yourself caught in a spiral when the Sunday Scaries creep in. In fact, you should generally be monitoring the messages you're sending yourself throughout the day. If they're leaning negative, see if you can rework them into a positive. Instead of, "I'm not ready to take on that tough project," you can say, "I've done tricky projects before. I can do it again, and I can do it well." Instead of, "I'm really not understanding this topic," try "I'm on the path to learning more about this topic every time I tackle it." Essentially, if the thought isn't helpful, work on reframing it into something that encourages you rather than stresses you out.

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Also read about: 5 Ways to Practice Gratitude on Optimist Day

Create Something to Look Forward To

Monday mornings don't have to suck—especially if you establish some kind of routine that gives you something to look forward to during the week. Maybe make it a ritual that you treat yourself to your favorite café's best hot drink before your start your day every Monday, or go out at lunch to grab a scrumptious meal. Perhaps your favorite podcast or TV series consistently drops a new episode every week on the same day that you can eagerly anticipate, or you can regularly plan time with friends to decompress. Create highlights throughout the week, so you don't spend the entire week just counting down to the weekend.

Funnel Your Anxiousness

Feeling antsy or fidgety as the weekend comes to a close? Try funneling some of those feelings into something productive (but not something that feels like work). Exercising can help you blow off some steam, boosting your mood and laying the groundwork for better relaxation and sleep. A passion project, whether it's arts and crafts, writing or playing music can also help you enjoy the time and replace nervous thoughts with soothing ones. You can also engage with games or your favorite TV shows and movies that always make you laugh or put you in a better mood, helping you transform Sundays from a tense time to a relaxing one.

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Avoid the Temptation to Get a Head Start

If you're feeling anxious about the briefness of the weekend and heading back to business, the last thing you want to do is make that weekend even shorter. Especially with a hectic week ahead of you, you should do what you can to create that healthy separation between your weekend time at home and your academic or career priorities. After all, you're not going to do great work during the week if you haven't given yourself the space to rest and relax.

If you find yourself bogged down by everything that needs to get done the following week, start writing out a to-do list by hand. You can continue adding to it if you think of more things, but give yourself permission to stop thinking about it once it's written down and only worry about those tasks when you actually get there. Those are future-you's problems, and they have no place on a Sunday.

Practice a Cozy Wind-Down Routine

Getting a good night's sleep on Sunday can be tricky, between falling out of your rigid sleep schedule during the week and nerves making it tougher to catch those Z's. We suggest giving yourself plenty of time for a cozy wind-down routine each and every Sunday night. First, establish a solid bedtime and look at the things that usually set you up for great sleep. Everyone is different, but that might involve a hot bath a couple of hours before bed, followed by pampering with sheet masks and your favorite non-caffeinated tea, plus some light reading and maybe stretching and meditation. If you can, put your phone and other screens away at least an hour before bed so they don't disrupt your circadian rhythms. Further, repeating this process week after week will get you into a routine that makes it easier to get to bed each Sunday—but don't be afraid to make tweaks along the way until everything is just right for you and your sleep.

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Also read about: A Sleep Expert Told Us Why Teens Can't Get to Sleep (and How to Fight It)

Address Root Causes

While some of us experience the Sunday Scaries simply because we love the freedom of the weekend, it can be worth reflecting and understanding why you're so anxious about getting back to the week. If you're feeling overloaded and overwhelmed in your role, maybe there's someone you can talk to about shifting your workload and responsibilities, or other accommodations that can be made. If you're experiencing a conflict with someone, try talking through the situation with someone you trust, or perhaps even settling the issue with the person themself. Or, maybe the root causes go even deeper, and there's a different path you can follow that'll bring you more happiness and satisfaction in life. Whatever the issue, understanding it can push you in the right direction.

Not sure if your Sunday Scaries are because of you or the job? Click HERE to learn more about telling the difference.