If you’ve been on social media over the course of the past year then you probably have heard of the term “Sunday Scaries. This is a relatively new name for something that we have all experienced for quite some time: the dread and fear of a new work or school week. It arrives with stress, anxiety, task listing, and a lot of self-criticism and sabotaging.
Sundays are typically the hardest night of the week to get quality sleep. While this can be a challenge, it’s definitely fixable. There are several effective strategies that you can use on Sunday to help prepare for the upcoming week. Studies show that participating in and enjoying activities and using products designed to reduce stress can improve your mental state, reduce anxiety, and enhance sleep quality.
Daylight saving time is starting, which means we have longer nights and shorter days. Due to seasonal disorders, depression, generalized anxiety, and stress typically increase and worsen during shorter days that see less sun.
How should people manage and address these concerns? There are a few items and behaviors people can incorporate into their days and nights to help beat and win against the exacerbated Sunday Scaries.
1. Try meditating, praying, or reading your bible
So, whether you’re spiritual, religious, secular, or whatever you want to claim, it is scientifically proven that meditating, praying, reading a book, and reading the Bible help de-stress your body and mind. You’re really practicing self-care and have no reason to feel guilty.
For me, I turn to prayer, talking to God, reading my Bible, and then reading my secular books. I have quite a few I love, but I also have some great non-fiction options if I want a bit of a mental challenge that will stimulate rather than toxicate my cognition.
2. Have fun and release your inner child
Be a kid again! We all have hobbies that we loved participating in while growing up, from karaoke and dancing to games, coloring, and many others. If you stopped playing, this is the perfect time to give it another try and get back into it.
I love painting, coloring, video games, board games, tabletop games, movie nights, and dancing to my music.
Participating in something that you loved when you were a child is a great way to get rid of the Sunday Scaries! Find a childish interest and release your inner child on a Sunday afternoon, you know, for funsies.
3. Journaling
Journaling helps to take all the worries, anxieties, should-haves, could-haves, would-haves, and all other ifs, ands, or buts that might be weighing you down right before your next busy week.
Getting it out in a safe place in a safe way can take it off your consciousness and ease the overtime burden on your subconscious.
There’s no right or wrong way to journal, do what feels good for you! I also find that writing in a journal on a regular basis can be beneficial. Once you get used to journaling on Sundays, make it a goal to write in it every day. It truly can help so much!
4. Sleep with a Weighted Blanket
Weighted blankets are a heaven-sent for me and others who experience anxiety, restless leg syndrome, and other potential issues that negatively signal your body.
Find an appropriate weight for you, and they are readily available. They sell these blankets online and in stores, such as CVS.
5. Try These Warm Eye Patches
Cornea rests are self-heating eyemasks. I personally really love these, and I double up with my normal sleeping eye masks.
If you’re eco-conscious, they offer eye masks filled with beads, gel, or other materials that can be heated in a microwave. Some of them work as hot or cold eye sleep masks.
I love to spray lavender oils on the external side of my eye sleep mask for extra coziness.
6. Find a Face Mask You Love
Face masks have become the rage over the past several years. While these are typically one-time-use products, you can always avoid plastic masks and look for explicitly recycled or biodegradable packaging.
These are great for helping you wind down and can easily be paired with activities like relaxing music, audiobooks, and tea, if you enjoy tea.
You’re now well-equipped to face the Sunday scaries and survive every Sunday. These tips and tricks, as well as Sunday’s first aid tools, are easily accessible and quick to implement in an emergency. Some of these are also very fun with friends and family!
If you have any of your own tips and tricks, feel free to comment and share your survival tips down below in the comments!
Featured image via Tara Winstead on Pexels
Great insight. Well done.