How to Overcome The Sunday Scaries

Do you find yourself feeling dread on Sundays? Or maybe you find yourself dreading the dread you anticipate feeling on Sundays? Well you are not alone! It is unfortunately a feeling that is felt by so many people that it has been given a catchy nickname: the “Sunday Scaries”.  The “Sunday Scaries” can feel like many things, including but not limited to unease, restlessness, nervousness and overwhelm. LinkedIn conducted a study that showed 80% of professionals experience the “Sunday Scaries”, with Gen Z and Millenials reporting a higher likelihood of experiencing the phenomenon than other age groups. One of the factors that contributes to these feelings is anticipation. The anticipation of the week to come can create all sorts of emotional responses. Let’s walk through some ways to ease your “Sunday Scaries” and tend to all of the emotional reactions that come with the anticipation of a new week! 

Connect with Others: 

Try specifically making sure that you reach out to at least one person on Sundays. Connecting with someone can be really helpful in reducing your stress levels and can bring some enjoyment to a stressful day. Research shows that socializing can actually increase your levels of oxytocin, a hormone that “promotes positive feelings”. Additionally, connecting with others can give you an opportunity to talk through what you are feeling. Maybe you’re able to share and confide in a close friend about your “Sunday Scaries”! Perhaps the person you share with can relate to you, or even offer some advice or kind words. Regardless, there is something about talking through how you are feeling that takes away a little bit of power from the overwhelming feeling. 

Connect with the Outdoors:  

Being out in nature can have a positive impact on one's mental health. Being in green spaces can greatly reduce someone's stress levels and help them feel more grounded. That sense of calm is so important when you are feeling overwhelmed or are feeling burned out. Being outside in nature can also remind us that we are part of a larger picture and can feel restorative and relieving. When you are feeling restless or nervous, see what taking a leisurely walk, or sitting outside and soaking up the fresh air can do for you. 

Connect with Yourself: 

Take some time to check-in with yourself on Sunday. Reflect on why you might be feeling the “Sunday Scaries” and what about your week you are anxiously anticipating. Understanding why you are feeling the way you are can be helpful in lessening that feeling. Check out Be You Psychotherapy’s previous blog post about anxiety at work to help narrow down the root of your feelings.

 Moreover, connect with yourself by intentionally doing something kind and special for yourself on Sunday. Think of something that you can actively do to give yourself a metaphorical hug to get through the day. Maybe that is cooking yourself a nice dinner, lighting your favorite scented candle, putting on your favorite guided meditation or something else that makes you feel good.  

Connect with a Therapist: 

If feeling the “Sunday Scaries” is something that you are consistently experiencing, it’s important to get to the root of why. With a therapist you can better understand what is behind your feelings and why they come up on Sundays and also learn skills to set yourself up to better cope with your feelings when they do come up. Reach out to any of the psychotherapists at Be You Psychotherapy to discuss your “Sunday Scaries”!