Picture it: it’s a beautiful Sunday, your home is clean, your meals are prepped for the week, you read a few chapters of your book, and you’re queuing up your current Netflix binge while your tea brews, then out of nowhere, the dread hits. This, dear friends, is known as the “Sunday Scaries”. This is a form of anticipatory anxiety that involves nervousness and dread about the week ahead. Symptoms of the Sunday Scaries include stomach issues, restlessness, irritability, and a vague sense of unease. The Sunday Scaries can pop up at any time during the week, but as their name implies, they’re most common on Sunday evenings. Let’s talk about how we can get rid of these.
Know and Understand You Aren’t Alone in This
A study conducted in 2018 found that roughly 80% of adults surveyed said they experience Sunday evening anxiety. And we know this doesn’t fix the problem, but sometimes it helps to know you aren’t the only out there feeling like this.
Make a List of Goals for the Week
If you’re a list maker, then this is a great way for you to battle the Sunday Scaries. Create a list of things you would like to achieve in the coming week, and the kicker is don’t tell anybody. Studies have found that announcing your goals makes you less likely to achieve them, but keeping a list of goals and/or intentions is a form of self-care.
Treat Yo’Self a Little on Monday
Plan a little coffee break at your favorite spot or make sure you have lunch plans away from your desk or office. As a surprise to absolutely no one, eating lunch at your desk, slumped over and sad isn’t good for your mental health. Studies have found that those who make it a point to eat lunch or take a break away from their desk are happier with their jobs versus those who lunch or break at their place of employment.
Make Your Sunday Night Sleep a Priority
According to psychologist Norbert Schwarz, Ph.D., “Making $60,000 more in annual income has less of an effect on your daily happiness than getting one extra hour of sleep a night.” (source) And we don’t know about you, but we’re sold on that statistic. So make some Sleepytime tea, romanticize going to bed, spray your sheets with lavender, and get some extra zzz’s.
Embrace Self-Care Sunday
Whether it’s a fancy brunch with friends, an at-home spa day, or cooking yourself a delicious dinner with fresh ingredients, make your Sunday night a little special just for you.