Have you ever felt you couldn’t enjoy your Sunday but are unsure why? You’ve likely experienced the Sunday scaries. The Sunday scaries occur when you’re preoccupied with thoughts of a new workweek filled with duties and challenges. Knowing the weekend is ending can be overwhelming, no matter how much you enjoy your job.
You might start thinking about the things you must do during the week and worry about completing them correctly.
Eliminating the Sunday scaries can improve your weekend by taking its final day back. Several things can help eliminate those workweek worries and let you catch up on rest and time with family and friends.
The Sunday scaries can happen any day before you start your workweek. If you find yourself getting overwhelmed on these days, try these 10 tips to get back on track.
Defeat the Sunday Scaries With These 10 Tips
1. Set a Bedtime
It’s hard to resist the temptation to make the weekend as long as possible. However, some of the stress you experience on Sunday could be because Monday overwhelms you, which can come from being too tired.
Adults need seven to nine hours of sleep a night for their minds and body to rest enough to go about their days. Consistent nights of only five or six hours will start taking a toll on your physical and mental health. Mondays can be stressful on their own, without a lack of sleep to make things worse.
Set a bedtime for yourself on Sunday night — a half-hour window where you complete your skin care, dental and relaxation routines before you get and stay in bed. Ensure there are at least seven hours before you have to get up again for work. Getting the right amount of sleep before your Monday will help you feel better when the day arrives, which will help you enjoy your Sundays more.
2. Wake up Early
On that same note, try to wake up on the weekends around the time you do for work. As tempting as it is to sleep in on the weekend, it really messes up your circadian rhythm. Waking later on Saturday and Sunday gets your body and mind into a new pattern — which is disruptive when you have to get up again on Monday.
Getting your body into a consistent sleep-wake pattern will help you feel better rested. This will also expand to your weekends, so you’ll have more time to enjoy your time off. You may even find that going to bed early isn’t so bad.
3. Exercise
One of the best things you can do for stress is to get your body moving. Exercise — whether it’s yoga, running or just walking around a park — can release feel-good hormones that help reduce anxiety and help you stay calm.
It’s also a great activity to do with other people you may not see during the week. Invite a friend to attend a class, go for a bike ride or hang out at the gym. Doing this with someone else provides social interaction outside of the work environment.
The combined benefits of exercise and socialization can keep you from thinking about Monday until it arrives.
4. Meditate
Meditation is another great tool to relieve anxiety about your upcoming workweek. Plenty of guided meditation websites and applications can get you out of your thoughts and help you focus on the present.
Being in the moment can help you enjoy what’s left of your weekend without thoughts of Monday being at the front of your mind.
5. Journal
If exercise and meditation don’t ease your Monday anxiety, writing about it might. Journaling for mental health is a proven way to help you feel better and release emotions you may not otherwise.
Whether it’s an everyday journal or one you save specifically for the Sunday scaries, writing about your feelings can help you identify your emotions. Just writing down a stream of consciousness can help you get things off your chest so you can enjoy the rest of your Sunday.
6. Plan a Full Sunday
The Sunday scaries could come on at any time. However, they often come in time gaps when there’s nothing else to focus on.
Make plenty of plans for Sunday so you can keep your mind distracted from thoughts of work. Go to the movies, meet up with friends or watch that show you’ve been meaning to catch up on — whatever helps you get in a good mindset without worrying about the upcoming week.
7. Have a Delicious Meal
We’re often so busy during the workweek that we shove meals in our mouths quickly or even while doing other tasks. One way to get your mind off the Sunday scaries and treat yourself well is to cook or enjoy a good meal.
Eating something warm and homemade without the distraction of work can help you relax, unwind and enjoy family.
8. Front-Load Your Fridays
If you struggle on Sunday due to the amount of work you need to complete on Monday, it may be worth spending some extra time at work on Friday to organize or work ahead.
Getting ahead of schedule will give you some extra time on Monday, so there’s no need to stress about your work.
9. Prep Your Week
Planning your week can also help you eliminate the Sunday scaries.
A schedule or planner showing what you need to do means there’s no guesswork regarding the upcoming week. This can help you relax on Sundays because you know you have a plan.
10. Talk to Someone
If you feel anxious or low regularly on Sundays or other days throughout the week, it might be worth talking to someone about how you’re feeling.
It’s always good to know that you’re not alone. If you or someone you trust thinks your feelings could be more than just Sunday scaries, it may be worth talking to a medical professional.
Defeating the Sunday Scaries
The Sunday scaries are rough, but there are many things you can do to improve them. These tips can help you to relieve stress and enjoy your entire weekend.
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