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How to Beat Sunday Scaries

We’ve all been there before – it’s Sunday and you realize that Monday is right around the corner with so many things to do. “Sunday scaries,” or also referred to as “Sunday blues,” can trigger unwanted anxiety for what’s to come in the week ahead. It’s a feeling of dread that can be overwhelming even though you are still on a weekend break. The good news is that this is a totally common feeling to have and you’re not alone in how you feel – many people, women and men alike, experience Sunday scaries. The even better news is there are small changes you can make in your Sunday to get rid of the dread of the week ahead and instead prepare yourself for success. Here are some of the best ways to beat Sunday scaries and set yourself up for a great week.

Set Aside Time for Yourself

It’s important to set aside some time on Sunday to do something that makes you happy. This could mean just 10-20 minutes of meditation, exercise, or simply going to the coffee shop to pick up your favorite drink. Whatever it might be, you should set this time aside on your Sunday. This happy task can help lessen your anxiety and get your mind off the week ahead. Small acts of self-care like these are a nice way to relax and unwind for a little while, no matter your schedule.

Prioritize Sleep

Sleep has a direct impact on many aspects of a person’s life, health, and more. While it’s recommended that the average adult get at least 8 hours of sleep every night – we all know sometimes that can be a real challenge. But getting enough sleep can play a huge role in lessening your stress and anxiety for the week ahead. Some things you can do to set yourself up for a good night’s rest include:
  • Establish a bedtime routine and specific time to start winding down
  • Choose comfortable pillows and blankets for your bed
  • Ensure that the temperature in your room is comfortable, not too hot and not too cold
  • Get off of your phone at least an hour before you want to go to sleep

Figure Out What Triggers Your Sunday Scaries

Understanding what triggers your stress and anxiety can help combat Sunday scaries as a whole. Maybe you’re nervous about an upcoming project that’s due at work or you have an important deadline to meet. Write down these triggers in a journal. Through journaling and noting the things that make you feel stressed for the week ahead, you can begin prioritizing what can be done to eliminate these triggers. Once these triggers are identified, create a plan of attack for how you can break each big problem down into small accomplishments. Every journey begins with one step. If you can put one foot in front of another, you’ll find you make progress on your problems.

Plan Your Week Ahead

The best way to cut down on your stress for the week is to sit down and plan out the week ahead. Make a list of the different things you need to accomplish during the week and then prioritize which things need to be done first. This will help you have a clear plan for what to expect for the week. By doing this, you set yourself up for a productive week because you know what to expect and what is to come.
This might mean planning your meals and packing up lunches on Sunday, so that Monday morning isn’t so much of a scramble. Or, if it’s work stress hitting you while you’re at home, make a list of small actions you can take care of at your desk to make small progress on what can seem like an insurmountable goal.
Hope is a huge advocate for self care and doing what’s best for your body and mind. She practices her own self care throughout the week through skincare, fitness, and more. Stay up to date on what she’s doing when it comes to her life and her company, MUTHA™.