Sunday evenings often come with a mixture of emotions. While the weekend unwinds and the workweek looms ahead, many people experience what’s commonly known as the “Sunday Scaries.” This phenomenon can create feelings of anxiety, restlessness, and unease, which can put a damper on what should be a relaxing day. Reclaim your Sundays and start the upcoming week with a positive mindset.
Plan Ahead – One of the main triggers for Sunday anxiety is the looming uncertainty of the week ahead. To combat this, spend some time on Friday afternoon planning your next week. Create a to-do list, prioritize tasks, and allocate time for each. Also take some time to assess your work environment. Is it the tasks that have you anxious or a toxic work environment? What are your triggers?
Disconnect from Work – Blur the lines between work and personal time. Make a conscious effort to disconnect from work-related emails and tasks during the weekend, especially on Sundays. This separation allows you to recharge and prevents work-related stress from encroaching on your day of rest. I like to ensure that when I leave work on Friday I will not be opening that laptop until Monday morning.
Stay Active – Exercise has a powerful impact on both your physical and mental well-being. Dedicate some time on Sundays to engage in physical activity. Take a brisk walk, do a yoga session, or head to the gym for a workout. Physical activity releases endorphins, which are natural mood elevators.
Reflect and Set Intentions – Take some time on Sunday to reflect on the past week’s accomplishments and setbacks. Celebrate your achievements and identify areas for improvement. Additionally, set intentions for the upcoming week. Start a journal or have a notebook to get it all down.
Establish a Relaxing Evening Routine – As Sunday evening approaches, wind down with a calming routine that signals to your mind and body that it’s time to relax. This could involve reading, gentle stretching, bubble bath or engaging in any soothing activity that promotes restful sleep.
Change your narrative on Sundays as well. Remind yourself that you are looking forward to a new week ahead, and not telling yourself that you are dreading Monday. A small shift in the way you think, can go a long way!
be kind to yourself.
The Love Yourself Diary 