6 Ways to Beat the Sunday Scaries

What are the Sunday Scaries?

While it’s not a clinical diagnosis, the Sunday Scaries are a real thing that can have mental and physical consequences. It’s anticipatory anxiety that comes with returning to a different part of ourselves. From our relaxing state on the weekend to back to the hustle and bustle of our work week is a completely different pace that may conjure up stress and a different part of ourselves.

At its core, the act of anticipating is not new — it’s a survival tactic that humans adopted long ago so they could think about and avoid potential dangers before encountering them. We face much less danger on a day-to-day basis now, but that instinct to worry about things around the corner (literally or figuratively) is still ingrained in us. The result? You waste away hours on a perfectly fine Sunday afternoon fretting about work projects, coworkers, waking up early, and commuting when you could be sitting back and relaxing. Essentially, you shortchange yourself out of your own weekend.

What do the Sunday Scaries feel like?

While the experience varies from person to person, these are some of the emotions someone with the Sunday Scaries might feel:

• Anxiety

• Dread

• Irritability

• Resentment

• Anger

• Sadness

• Loneliness

• Depression

The Sunday Scaries can also cause physical symptoms like these:

• Upset stomach

• Headaches

• Insomnia

• Tense muscles

• Restlessness

• Fatigue

How to Get Rid of the Sunday Scaries

Here are six strategies for overcoming the Sunday Scaries and giving yourself a fresh start every Monday:

1. Schedule joy in your weekend:

In the week leading up to the weekend, put things on your calendar from your Friday night through Sunday that you’re scheduling for pleasure. It could be anything — going on a hike, visiting a friend, attending a concert or even just setting aside time to read a good book. You don’t have to be rigid, but at least preparing for it tends to decrease people’s anxiety about not knowing how to maximize pleasure on the weekends. It also gives you something to look forward to during the week.

2. Start writing:

When you start to feel stressed or worried about the looming week ahead, write it out. Get rid of the weight your thoughts carry and empty them out onto paper. If you’re more of a list-maker than a diary-keeper. Even spending just a few minutes on Sunday writing down a task list of what you’re going to do on Monday and then setting it aside. That way you have an action plan and can feel better knowing things will get taken care of. I prefer prompts and a bit of structure to help me identify my thoughts and emotions. I use the Level Up Bundle to take care of my Sunday scaries.

3. Change your vibe with Chill Vibe Gummies:

My Sunday scaries cause my anxiety to become very physical. Meaning, that I can’t focus, and get overwhelmed, which causes complete and utter paralysis. I get so overwhelmed by everything I have to do or want to do that I end up doing nothing and cue the shame spiral because I have accomplished nothing! Chill Vibe Gummies help with all of that. Ashwagandha root and a blend of calming herbs, help to regulate your nervous system and reduce the stress and anxiety that come with the Sunday scaries.

4. Adopt a mindfulness practice:

Mindfulness doesn’t have to be meditation. Any mindfulness exercise — trying to be present, actively engaging with the folks in your household or with yourself, making sure that you are taking good care of yourself — that really relates to some of the anxiety about Monday. Pause and acknowledge the feelings you’re feeling and reassure yourself that the weekend is your time to relax and once it’s time to work you will take care of work.

5. Give yourself time to rest:

You know your body needs sleep, but it also needs rest — and those are two separate things. For a lot of people, resting and planning for rest is unusual. We conceptualize work and productivity as the things that we’re supposed to be doing all day, but that actually creates more mental exhaustion and physical fatigue. Especially during the pandemic.

Block off 30 minutes on your calendar, pause to observe how you feel, and then do whatever it takes to turn off your brain. It could be as simple as putting your phone in another room if it's always in your hand, letting your partner make plans for dinner if you’re the usual decision-maker for your household, or lighting a candle and doing some deep breathing if your mind is always racing. “Rest is not equivalent to sleep,” says Tarry. “Rest is just not being productive both physically and emotionally.” Giving yourself permission to do nothing for a period of time will recharge your battery, lower your blood pressure, and allow you to think more clearly.

6. Support:

You need to know that you are not alone. Many other women have the same thoughts, feelings, and emotions you do. From stress, and boredom to rewarding yourself with a glass of wine or a few drinks, we all know it won’t help your Sunday scaries, but you don’t know what else to do. Through coaching and community, you will feel the love and support of like-minded women. Join the Sober Girl Social Club.