7 Proven Ways to Beat the Sunday Scaries for Good

If you don’t know what the Sunday Scaries are, congratulations on being God’s favorite. I’m talking about that sinking gut feeling. That whole body dread that starts to hit come 3 pm on a Sunday. The anxiety around what the next week will bring. The guilt over not having done enough over the weekend. The feeling of being too paralyzed to do anything about it. The resentment over not having more free time. The negative thought spirals and destructive self talk that seemingly have no end. Trust me, I’ve been there. There is no one size fits all in curing the Sunday Scaries, but I’ve put together a list of things that have helped. 

The Big Stuff

I’d like to preface this by saying the worst I ever felt on a Sunday was when I wasn’t living in alignment with my purpose. I was in a city I didn’t like, in a home that was not mine, working a job I dreaded. While all the other tips below are things I still practice, a huge part of the solution for me was slowly fixing the big stuff. I’m in a healthy relationship, living in a safe and clean home, and working a job where I can utilize my natural skills. Building a life you love can sound daunting, especially if you’re starting from square one. I promise this will make the biggest and most lasting difference on all days that end in “Y”. 

While you work on course correcting the big stuff (if you need to), here are some more manageable tricks that can help more immediately. 

Routine

The absolute last thing I want on the weekends is to feel like I have to adhere to another schedule. After spending the entire week checking things off lists and showing up to meetings, all I want to do is relax and see where the day takes me. But I am a creature of habit, and having some level of structure is what is best for me and my brain. I like to sit down on Saturday mornings and sketch out a few things I’d like to do during the weekend. You don’t have to be overly ambitious here. Just a couple things that sound nice to do. I also add chores to the list. It motivates me to do them and helps me to feel more accomplished when they’re done. Also in the routine bucket, try to adhere to roughly the same sleep schedule you keep during the week. This will help with any insomnia on Sunday night. 

Exercise

Move your body! You don’t need to pick up a cross fit habit or run a marathon. Just go for a walk or at the very least stretch your body. Any level of movement is going to help your body process the anxiety you’re holding on to. Ever heard of runners high? It’s the endorphins that flood your system following physical activity. Trust me, it’s the best. It’s also going to help reset your happy hormones if you’ve had a late night the evening before or have overindulged in other dopamine crashing activities (ie. too much screen time). If you’re really down bad, try to watch a motivational workout video or a few shorts of someone else working out. Works like a charm.

Sunlight in the Eyeballs

At some point during the day, make a point to get outside. You need to get some sunlight in your eyeballs. First thing in the morning and later in the evening can help to reset your circadian rhythm. Getting out in nature will also give your brain a break from being over-stimulated if you’ve been rotting in bed and scrolling all day. The fresh air and sunshine paired with a little physical movement are going to calm your nervous system. It’s like hitting the reset button. It’s the “have you tried unplugging it and plugging it back in?” for your body.

Clean Your Space

Set a timer for 30 min or an hour and just start picking up your space. A messy space reflects a messy mind. If you want to clean up your mind, start with cleaning up your space. You don’t have to do a deep clean or spend hours getting every last corner spotless. Make sure spaces are clear of clutter and wipe down a few surfaces. You deserve to live in a clean space. Sometimes I like to think of my physical self as a pet. I have to clean out the enclosure for the overall health of the animal. If it’s true for your dog, why wouldn’t it be true for you?

Prep for the Week

Do something to set yourself up for success for the week. This might be preparing food for the week or laying out your clothing for Monday. Think of this as a small act of kindness for future you. I like to schedule out the week and prepare for any days I know may be extra difficult. It helps my brain mentally prepare for the week and allows me to relax. 

Have Something to Look Forward to on Monday

The worst part about Sunday Scaries is feeling like the next five days are going to consist of only doing things you don’t want to do. That the entire week is showing up for other people. Find a way to show up for yourself on Monday. It can be something small like trying a new coffee creamer. Book a workout class you’ve been meaning to try. Start a show you’ve been wanting to watch. Give Monday some novelty. Our brains love novelty. After a few weeks of something fun and new on Monday, you’re going to train your brain to get excited about the next day. 

If you’re reading this on a Sunday night and have the Super Scaries, I’d recommend a bath, a cup of tea and some meditation. A weighted blanket and a call to a friend are also beyond helpful. It doesn’t always have to be like this. And next weekend, you get to try again. Best of luck out there.