Ideal for dealing with that existential dread so many people feel on a Sunday.
The Sunday Scaries – the feeling of overwhelming worry, dread and anxiety that sets in on Sunday afternoon – was once enough to put us off our roast dinner and distract us from the evening’s Dragon’s Den.
We say ‘was’ because this feeling is now a thing of the past, thanks to these awesome tips. If you experience this visceral reaction to the onset of Mondays, too, then here’s how to deal with the Sunday Scaries.
TREAT YOURSELF ON MONDAYS
Mondays don’t have to be ascetic. Instead, make them a day for controlled indulgence. Turn your Monday malaise into moments of merriment by making it something to look forward to; a day of controlled indulgence, if you will.
Have your freezer stocked with croissants or doughnuts and enjoy an indulgent breakfast on a day when so many will be braving their bran flakes. Or, treat yourself to a coffee from your favourite local coffee shop. Hey, take this thing to its natural, opulent conclusion and make Monday the day that you indulge in a takeaway. Eating it, perhaps, in the bath…
The need to pamper ourselves is fundamental to happiness, so why not make Monday the day when you do just that?
STRESS REMEDIES
If you feel as though your stress levels are getting the better of you, it’s important that you have some healthy coping mechanisms that allow you to wind down.
In recent years, many have started to extol the virtues of CBD oil in the name of relaxation. As the aptly named Sunday Scaries, who sell CBD gummies to cope with their namesake, explains “taking CBD Oil can [may] stop your mind from racing so you can float off into dreamland.’’ They also tell us that Vitamin D3 plays an important role in warding off negativity, so make sure your takeaway includes ingredients high in the stuff, like oily fish, egg yolks and liver.
Fermented foods high in probiotics and healthy gut bacteria, such as kimchi, sauerkraut, yoghurt and miso, may also help relieve stress; no wonder they call your gut the ‘second mind’. But perhaps above all else, one of the best ways to relieve stress is to get a good night’s sleep. Check out these tips on doing just that.
TRY A MINDFUL SUNDAY ROUTINE
Fixating on the future is the dominant Sunday Scaries mindset. Get out of that negative, ruminating rut by adopting some mindful routines that can help us focus on the present moment.
You could also try listening to The SundayScaries Podcast which, unrelated to the CBD brand previously mentioned, is a wellness and self-care podcast also trying to help people deal with the Sunday Scaries. It proclaims to be the ‘’your cure for the Sunday blues — the anxiety that sets in on Sunday nights with the impending return to the office, school, or work” and we have to say, it’s pretty good.
A daily guided meditation is another great way to tackle the endless, unhelpful rumination on the impending week ahead which seems to blight bedtime on Sundays. Indeed, a simple, ten minute session before bed can actually trigger the body’s ‘relaxation response’ wherein heart rate and blood pressure fall, allowing you to be body-ready for sleep.
Read: 7 self care tips for Autumn 2021
ADDRESS YOUR WORK LIFE BALANCE
As reported in The Atlantic, “A 2018 survey commissioned by LinkedIn found that 80 percent of working American adults worry about the upcoming workweek on Sundays.’’
They go on to pinpoint the arrival of that ominous feeling of dread; ‘’Another survey by a home-goods brand found that the Sunday scaries’ average time of arrival is 3:58 p.m”.
When they were asked about the reason, worrying about their workload for the coming weeks was first on the list, followed by a lack of that much fabled work/life balance.
Fortunately, there are ways to address the latter, which may also help reduce the former. Check out these 5 IDEAL tips on how to achieve a better work-life balance for more on that.
PLAN SOMETHING FOR SUNDAY EVENINGS
Why not plan something fun to do on Sunday evening to help you eke out every last drop of weekend fun and take your mind off the next day’s work.
Perhaps you love to cook? Consider dedicating the afternoon to cooking a delicious meal to enjoy in the evening. Not only will this keep you distracted and nourished, but as Michael M. Kocet, PhD, professor at the Chicago School of Professional Psychology who teaches a course on Culinary Therapy (yep it’s a real and wonderful thing), told Eating Well “Cooking can center people, offering the emotional grounding of a task and a sense of accomplishment.”
Certainly better than hiding under the duvet waiting for your alarm, don’t you think?
Or, consider making a weekly date with mates in the pub or cafe as a convivial way to close a Sunday evening. Don’t overdo the booze, though; that will only exacerbate that sense of dread!
KEEPING SAINT MONDAY
While in the modern world Mondays have a bad reputation, did you know that hundreds of years ago, workers used to actively enjoy Mondays? Keeping Saint Monday’ was formerly used to describe the regular practice of staying off work on Mondays. Indeed, as explained by Business Insider, “many workers would stay home to recover from Sunday night benders or just relax and devote some time to leisure”. As such “Keeping Saint Monday” became a popular pursuit. We think it’s due a renaissance.
Saint Monday allowed the working class valuable leisure time. Today, many of us spend most of our Saturdays catching up on errands and doing the house chores. This leaves only Sunday for relaxation, and if you experience the Sunday Scaries – well, you haven’t exactly had a relaxing weekend. We say bring back Saint Monday!
And if you’re looking for more Monday based encouragement, then check out these 10 IDEAL ways to bid farewell to Monday morning blues.