How to Deal with Sunday Scaries

Art by Kalie Yang

Feeling down or anxious on Sundays is a common occurrence that can affect anyone, especially those who are overworked, stressed out, or in unfulfilling work situations. Although Sunday scaries are not a clinical diagnosis, individuals with pre-existing mental health conditions may experience more intense feelings.

There are ways to cope with these feelings of anxiety and stress, and here are five actionable tips to help you manage your Sunday scaries:

1. Plan your Sunday: Dedicate your Sundays to activities that bring you joy and help you unwind. Avoid any work-related tasks and indulge in activities that make you happy.

2. Manage your Monday anxiety: Sunday scaries can be both a work and a wellness challenge. Utilizing anxiety-management and relaxation techniques can help you manage your Sunday-related stress levels. Try mindfulness and gratitude practices, deep breathing exercises, work journaling, taking a long walk, or meditating.

3. Talk to a therapist: If you struggle to enjoy your usual activities, it may be time to seek professional help. A therapist can help you identify specific causes of your stress and offer productive ways to address them. They can also be a great resource if you feel like you need help with an unsatisfying job.

4. Set a worry time limit: If you feel like the Sunday scaries are inevitable, try setting a time limit on how much you allow yourself to worry. Schedule a specific time to worry and distract yourself if anxiety arises outside of that designated time.

5. Create a list of Monday perks: Establish a Monday morning routine that energizes you and sets a positive tone for the day ahead. Grab a coffee from your favorite shop or breakfast from your preferred cafe to start Monday off on the right foot.