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10 Ways To Beat The Sunday Scaries

Sundays are the worst day of the week.

There, I said it. There’s nothing like Sunday to ruin a perfectly good weekend.

By Saturday, you’re only just beginning to enjoy your freedom from the humdrum of a 9-5 workweek…Only for Sunday to show up and remind you that it’s all about to start all over again.

According to Healthline, “Sunday Scaries” is a type of anticipatory anxiety that arises in preparation for the week ahead. They result in totally real and uncomfortable feelings of dread felt by a great portion of the adult population.

While these 10 tips may not remove the source of your anxiety, they can definitely lessen your feelings of anxiety and help you to take back your Sundays!

10 Ways To Beat The Sunday Scaries

1. Organize something fun to do.

You might be tempted to spend Sunday afternoon cuddled up on the sofa, counting down the hours until Monday rolls around. Unfortunately, this has about the same effect as staring at the clock when you can’t sleep. 

Try to arrange something fun to do that will keep you distracted from your Sunday Scaries. Go on that day trip that you and your partner have been talking about for years but never got around to.

Call up your friend and go out for a meal together. Whatever it is, make sure you do something that makes you happy.

2. Do a meditation.

If you find that your anxious thoughts become particularly all-consuming on Sunday afternoon, your best bet is to try to pull them out by the roots. 

If you begin to feel yourself drifting away into fearful, negative beliefs, take a second to step away and do a meditation. There are so many great meditation apps and YouTube videos out there that can provide you with quick relief for anxiety and stress.

Once you’re feeling more centred and grounded, you’ll stand a much better chance at facing the day.

3. Plan out the week ahead.

I don’t know about you, but one thing about Sunday that always makes me uneasy is the uncertainty of a new week. My anxiety skyrockets when I think about all the things that need to get done and wonder how in the world I’ll have time to do it all.

The key is to spend a few minutes on Sunday planning out your upcoming week. If you have a physical planner or bullet journal, this is the perfect opportunity to crack them open. Once you mark down everything that needs to be completed and create a plan for how you’ll accomplish each task, you’ll feel a bit of relief about it all.

4. Prepare everything for Monday.

A lot of us can relate to the awful feeling that comes with the Monday morning alarm. It typically is followed by the awkward scramble to get everything ready to go before you’re late for work.

Take the opportunity on Sunday to prepare for Monday. When you wake up, take an hour or so to get your ducks in a row.

Prep and pack your lunch. Set aside your clothes—from the bottom layer to the top. Pack your bag and set it by the door so you can grab it and go. You’ll thank yourself later.

5. Create a Sunday routine.

If you find yourself lacking the motivation to get moving on Sunday, try to set yourself a routine ahead of time. 

If you’re someone like me who is terrible at “winging it”, creating a routine can really keep you in check on Sunday. Once you’ve established a routine of things to do (whether they be fun tasks or chores, or a mix of both), you’ll feel less inclined to stare mindlessly into the abyss of Netflix all day long and wonder where the day went. This can be a routine that you prepare mentally or in a planner—whichever method works best for you!

6. Watch your favorite movie or TV show.

There’s no better way to beat the blues than by doing something you love. Sometimes, that can be as simple as throwing on your favourite movie or TV show. 

Make yourself or order a delicious meal, create a cozy set-up in your living room, and queue up your favourite Netflix show. You can even join a partner, family member or friend to have a little company!

A well-planned night-in can be just the ticket to help you chill before a workweek.

7. Keep yourself busy.

Similar to point #1, the concept of staying distracted is super important here. If you aren’t able to or interested in having plans, you can keep your mind off negative thoughts by staying busy at home.

If you find yourself procrastinating chores throughout the week, Sunday is a great opportunity to get everything done. Wake up early and get started on all the things you need to do around the house. 

Not only is this a great way to keep distracted, but it will also help you to refreshen your home for the upcoming week!

8. Take a social media detox.

Look, I’ll be real with you. Social media can be great. I won’t tell you that you should completely delete all your accounts and never look back. Social media can be a great way to stay connected to the whole around you.

However, there are also major drawbacks to social media. And it can certainly cloud your mood, especially when you’re feeling down on a Sunday evening.

Putting your phone away for the day can be a great way to de-stress. It also gives you the opportunity to be productive and mindful, rather than letting yourself waste away the day online.

9. Have a self-care night.

This might be one of the most rewarding ideas on this list. Take the opportunity to treat yourself! 

A self-care night can mean whatever you want it to mean. If you love baths, take a warm, long bath with some candles.

If you’re a reader, take an hour or so to focus on making progress on your current read. Whatever makes you happy, make a conscious effort to incorporate it into your day.

End the day with a nice long shower or bath and go through all the steps: skincare, hair wash, exfoliating, and the works. You’ll be refreshed and rejuvenated, and ready to take on the week ahead!

10. Resist the urge to call off work on Monday.

When all is said done, the Sunday Scaries can make the upcoming week seem even more daunting than it really is. If you let these anxious thoughts consume you, you can easily fall into the trap of avoidance. 

No matter how tempting it may be, you should avoid calling off work on Monday. Not only will this lead to accumulated time off work, but it will just postpone the beginning of the week to Tuesday. Avoidance feels so satisfying at the moment, but ultimately, you do have to face your fears.

Of course, everyone has to take time off work sometimes and it is totally okay! But trying out a few of these tips might help you to avoid the scary feelings that make you want to call off work in the first place.

Sundays may be a total bummer. But they don’t have to be! These 10 tricks will help you to reclaim your weekend so that you’re enjoying it to the fullest extent.

About the Author

Felicia Tarantino

Felicia graduated with a Bachelor of Arts in History. She currently works remotely as a Customer Support Specialist for a small, female-owned business and also writes reviews for her book blog. You'll find her enjoying buying too many books, relating to Taylor Swift songs, and getting emotionally invested in TV shows. When she was 10 years old, she presented her family with her first ever written novel. Since then, she has never put down the pen. She hopes to someday be able to share her stories with the world.