Dealing with the “Sunday Scaries”

October 11th, 2020

A woman in bed on her laptop.

Many people might work from home now, but that doesn’t mean the “Sunday Scaries” don’t still come out in full force on Sunday evenings. The feeling of sadness or dread that comes on Sundays is unfortunately a very common occurrence for people, even if not well talked about. Fortunately though, there are many ways we can overcome this unwanted feeling. Here are a few ideas:

  • Make plans with a friend on Monday evening so you have something to look forward to after work. This could be safely cooking a healthy dinner together or going for a walk in a park or area you’ve been wanting to check out.
  • Try journaling about what exactly is making you not look forward to your work week. Writing these thoughts down can help you either figure out a solution or help you realize that it will not be so bad.
  • Plan out your week. Figuring out what you have to do and when you’re going to do it can make your week feel more manageable and allow you to confirm that you can make time for the things that will make you happier.
  • After you plan your week, decide whatever you are least looking forward to and plan a reward for yourself afterwards. This could be watching the newest episode of your favorite show or celebrating with a face mask or doing your nails.
  • Put away the social media. Although it’s tempting and can feel comforting, studies show that endlessly scrolling through social media only adds to our stress level and feelings of being inadequate. So skip the apps and internet and find another activity to occupy you on Sunday- walking, coloring, reading, calling a friend, or prepping your food for the week. This time to relax will help you go into your week with a clear head and feeling rested.