Do you dread Mondays? Well this one might be for you because we think we know what you are suffering from and why.
No matter how fun or relaxing Friday evening and Saturday were, the so-called “Sunday Scaries” tend to creep up while we’re enjoying the last hours of the weekend.
“Sunday scaries” refer to the feelings of anxiety or unease that some people experience on Sunday evenings as they anticipate the upcoming workweek.
Here are seven ways to help beat Sunday scaries and make the transition into the new week smoother:
- Plan Ahead: Take some time on Sunday to plan and organize your upcoming week. Create a to-do list, prioritize tasks, and set goals. Having a clear plan can help reduce anxiety about the week ahead.
- Enjoy Your Weekend: Make the most of your weekend by engaging in activities you enjoy. Whether it’s spending time with loved ones, pursuing hobbies, or relaxing, focusing on positive experiences can shift your mindset away from work-related worries.
- Mindfulness and Relaxation: Practice mindfulness techniques, such as deep breathing or meditation, to help manage anxiety and promote relaxation. Taking a few minutes to center yourself can alleviate stress.
- Physical Activity: Engage in physical activity that you enjoy on Sundays. Exercise releases endorphins and reduces stress, which can help improve your mood and overall outlook.
- Digital Detox: Limit your exposure to work-related emails and tasks on Sundays. Give yourself permission to disconnect and recharge. This can prevent work-related stress from encroaching on your personal time.
- Positive Visualization: Spend a few minutes visualizing a successful and productive week. Focusing on positive outcomes can counteract negative thoughts and create a more optimistic perspective.
- Self-Care Rituals: Dedicate time to self-care activities that help you relax and unwind. This could include taking a warm bath, reading a book, practicing a hobby, or enjoying a favorite meal.
Beating the Sunday Scaries will take practice, especially if we have a bad case of them. We’ll end up doing it over and over and over: have the thought, notice the thought, and let the thought go.