Sunday Scaries

It’s your weekend. You’re doing the things you enjoy. Spending time with family, catching up on housework, or just watching good old trash TV. Then out of nowhere a sense of dread hits. Monday is coming. That’s the Sunday scaries. Though typically thought of as only occurring on Sunday they can occur during any time of your week.

Some people experience decreased enjoyment of their weekend tasks or feeling overwhelmed by needing to make the most of their breaktime to the point they are frozen on the couch. Others show increased sadness, irritability, or anxious thought processes. It’s also not uncommon to have physical symptoms. Such as a racing heart, trouble sleeping, stomach issues, or more.

But how do we combat this? Like, Monday comes no matter what. First off, we need to identify what we’re feeling, and why.  We’re not going to throw our emotions out the window or pretend they aren’t there. We’re going to mentally name them. Now you know what’s going on. Are you going to let them ruin your time? Oh, heck no:

• Gain a quick dose of dopamine by doing a physical activity. Go for a walk or dance in your kitchen. Why not get the whole family picking different songs and take turns showing your best dance moves. Do this with a good view of a shining sun for an added boost.

• Be mindful. Make yourself a nice cup of coffee, or tea. Cold, or hot is fine. Sit down with your drink and sit in the moment. Go through the five senses. How does the coffee taste, smell, and feel on your tongue. How does the liquid move in the glass or feel to the touch. Do you talk large slurps or practiced quiet sips on your drink.

• Set small goals. Don’t look at the whole week, or whole to-do list. Break it into smaller pieces.

• Take care of your basic needs. Are you hungry, sleepy, thirsty, or have any pain. Take care of that first.

• Stuck in a negative thought cycle? Do something that brings you joy. Play with your pet, drive to your friend's house, go grab a coffee at your local shop, or do a preferred hobby.

• Have a routine, so you know what to expect. Stop drinking caffeine at a certain time, dim the lights in your home to get your brain to slow down, and reduce stressful things a couple hours before bed. A good night's sleep, and a quiet brain can really set the week up for success.

• Do something for the you of tomorrow. Get your outfit, bag, and lunch ready to go. Decrease the stress of the morning.

• Say yes to getting up earlier for less of a rush. Why not use that extra time to stop at a local coffee shop or mindfully enjoy your first meal of the day.

• Talk yourself up. “It’s Sunday. It’s not the end of the world. It only seems scary now. I’m going to prioritize me, and not the what if of Monday”. Tell yourself supportive things or wrangle in a natural support to help pump you up.

Still feel like the Sunday scaries have got you by the throat? Maybe now is the time to think about getting some additional support. A therapist can help you work through your concerns, change thought patterns, and help give you a different perspective. You deserve to enjoy your weekend, not be pushed to the sidelines by your overwhelming dread. 

I hope you enjoyed this post!

Sophie Butcher MSW, LMSW