THE NEXT JEN

What are the “Sunday Scaries”? Well, if you need to ask… you’re one of the lucky ones.

For the rest of us, the term “Sunday Scaries” encapsulates that all-too-familiar feeling of dread and anxiety that creeps in as the weekend comes to a close. It’s that nagging sense of unease about the impending workweek, deadlines, responsibilities, and even the ‘daily grind’ can make your entire week feel like one never-ending case of the ‘Sunday Scaries.’

‘Sunday Scaries’ is when the Sunday night hot chocolate doesn’t taste as good. ‘Sunday Scaries’ is when you refuse to relax due to the heightened awareness of dealing with something you don’t want to after you eventually fall asleep.

But fear not! I consider myself a professional Sunday Scaries wrangler. I remember a stretch of time a few years ago when I would nearly cry myself to sleep on Sunday night, wishing for the Monday morning problems I postponed on Friday afternoon to just… disappear.

Let’s explore what causes this phenomenon and interweave some tips on how to manage it so you can regain control and enjoy your week to the fullest.

Identify the Root Cause

You need to pinpoint the underlying causes of your anxiety. Is it a specific project at work? An overwhelming to-do list? Or is it just the general feeling of being unprepared for the week ahead?

Once you identify the source, it becomes easier to tackle the issue head-on. Take some time to reflect on what exactly is bothering you and why.

Prioritize Self-Care

Yes, yes… another millennial to tell you not to neglect self-care.

That’s right. You shouldn’t. Self-care isn’t just for Sundays; it’s an ongoing process that can help ease the weeklong “scaries.” Make a conscious effort to incorporate self-care into your daily routine. Whether it’s a morning meditation, a mid-week bubble bath, or just some quality time with a good book, self-care can help alleviate stress and keep those anxious feelings at bay.

I personally love to wind down from my work inbox a few hours before bed and instead enjoy a cup of tea and a good book. I have my work email app connected to my phone, and I choose to turn notifications off for the app after a certain time of day. This way, I can enjoy escaping into another world without distraction. It’s my version of self-care.

Plan Ahead

Use a planner or digital tools to schedule your tasks and appointments. This way, you’ll have a clear roadmap for the week, and you won’t be caught off guard by sudden surprises or deadlines.

Break Tasks into Smaller Steps

If the thought of tackling a big project makes your anxiety skyrocket into space – break it down into smaller, manageable tasks. Completing these smaller steps can give you a sense of accomplishment and reduce the overwhelming feeling that can contribute to the negative feelings.

Establish Boundaries

Don’t let work consume your entire week. It’s so easy to become your job – at home, at the gym, even on vacation. Set clear boundaries between work and personal life.

Avoid checking work emails or taking business calls during your downtime. It’s essential to recharge and disconnect to maintain a healthy work-life balance.

Reach Out for Support

Don’t be afraid to lean on friends, family, or a professional therapist if this feeling start to feel unbearable. Talking about your feelings and seeking support can provide you with fresh perspectives and coping strategies.

I’m just a woman writing on a blog post. You’ll know better than I exactly what the best method of support is for you.

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Here’s to leaving the “Sunday Scaries” where they belong – on Sunday! Or even better… dead to me.

Please let me know in the comments your experience with “Sunday Scaries” and/or any tips you may have. I would love to read them!

xo Jenni