This is how the Sunday scaries ruin your weekend
And this is what you can do about it
After a long work week, you're glad to be able to close that laptop. No more meetings or deadlines for a while, just two days to recharge. But halfway through Sunday, a tight feeling creeps in. The new work week is just around the corner, and what will come your way this time? Goodbye relaxation, and hello worry mode. Sound familiar? Then you probably suffer from the Sunday scaries. But don't worry, there's something you can do about it.
What are the Sunday scaries?
The Sunday scaries are a form of anxiety that starts around Sunday afternoon and gets progressively worse throughout the evening. There isn't one fixed way this anxiety manifests. Some become very indecisive, while others feel overwhelmed. In many cases, it causes a restless feeling in your chest or stomach. A bit like the night before your first day of school, but then every weekend again. Those who suffer from the Sunday scaries mainly worry about the upcoming week. In the weekend you could escape all the meetings and projects for a while, but come Monday morning, you have to face it again. The anxiety about whether everything will go well starts the night before. This not only robs you of precious time to enjoy your free Sunday, but it also disrupts your sleep, making you start the week even more stressed. Not ideal.
Where do the Sunday scaries come from?
The weekend always feels too short, and the Sunday scaries play into that. But not wanting the work week to start again is not the only reason you might be experiencing this, according to psychologist Dr. Stefanie Mazer. “A lot of it has to do with identity, the shift from who you are in your free time to who you need to be at work.” Thoughts about yourself that you managed to push away during all the chaos suddenly have space on your days off; and then the worrying begins. Can you handle this project? Shouldn't you have taken on that extra task? Those uncertainties build up and create a restless and irritable feeling that just won't go away. Especially if you don't feel entirely at home at work or if it demands a lot emotionally, you can suffer from this anxiety. But according to Mazer, there are several things you can do about it.
A good Sunday evening routine makes the difference
To still make something of your Sunday, Mazer has a clear tip: “Instead of letting the evening slide into anxious worrying, it's better to set aside time for something that deliberately marks the end of your weekend.” This could be a walk bath, but also taking a long bath. The main thing is that you choose a routine that works for you. This way, you give your brain back a sense of control, making it less likely that you'll fall back into anxious thoughts.
With good planning, fewer Sunday scaries
For many people, the more overview they have, the less unrest they experience. According to Mazer, you can counter the Sunday scaries by taking ten minutes on Sunday to make a plan for your upcoming week. It's important to stay realistic and also make room for moments of rest. By ensuring enough breaks, your body gets the time to reset. And knowing that there is that breathing space often does a lot for the anxiety. The upcoming week suddenly feels more manageable. Of course, something else will go differently than expected, but you still have a basic plan to hold on to; and that brings peace.
Go offline for a bit
Maybe you recognize it: you keep scrolling on TikTok to delay going to bed. This way, the weekend lasts a little longer. But is that really smart? According to Mazer, this digital overload keeps your nervous system active, making it harder to reset. It's better to go completely offline for a while and do something that really relaxes your mind. This way, your emotions stay better under control, and the unrest won't feel as intense.
Write your worries away
In your head, you often make everything much bigger than it is. Your thoughts go in all directions, and that chaos only intensifies your restlessness. To reduce that, it can help to write down your fears, so you can literally and figuratively take a step back from them. This gives you the space to think about it calmly, and then you notice that it suddenly feels much lighter.
The ultimate anti-stress medicine
The Sunday scaries cause you to end up in that extreme worrying mode, losing yourself in all the concerns. According to Mazer, it's good to counter that anxiety by doing something that brings you back to yourself. Something to ground yourself. Maybe you start a creative hobby or go into nature; whatever feels best for you. It doesn't have to be something productive; it's mainly about relaxing. A little reminder to your mind that you don't have to be in survival mode. That new week will be just fine; first, enjoy your weekend.
Source: PureWow | Image: Emily in Paris, Netflix
