You wake up on Sunday morning and your heart sinks. “Sh*t, I have to go to work tomorrow.” We’ve all been there, and it’s not a pleasant feeling. The Sunday scaries has been around for awhile, it’s just that millennials have made it a part of our weekly vocabularies.
When we feel anxious, we’re either living in the past or the future. In the case of Sunday scaries, we’re future-tripping, which is when we anticipate the outcome of an imagined future (also called anticipatory anxiety). By Sunday night, you’ve wasted a whole day dreading the following day to come instead of fully enjoying the present moment and the many gifts that Sunday has to offer!
Here’s how I cured my Sunday scaries over the past few years, and I hope it helps you in taking your Sunday back!!
(1) Stop going out (or at least consuming alcohol) on Saturday nights.
Alcohol can contribute to anxiety-ridden hangovers that have you feeling regretful, guilty, sad, or even depressed the next day after a night of drinking. Consider taking the night off and plan something nourishing for yourself. This could be a self-care night (bubble bath and face masks, anyone?) or a movie & takeout night with a friend.
If you’re afraid of missing out on plans (#FOMO), you may be surprised that some of your friends may also be feeling this way and would like to join you for a night in as well. The next morning, you’ll feel refreshed, well rested, and excited to start your day!
(2) Plan fun and nourishing activities on Sunday.
Sunday is my favorite day of the week now because I have filled it with so many joyful activities and events that I look forward to on a regular basis. Plan things that allow you to play, have fun, and be joyful. This will allow you to raise your vibration, which will set the tone for a successful high vibrational week. When things get tough, you can think back to your moment of happiness and bliss on Sunday. Plus, when you are in high vibrational state you attract more of this high vibration, which increases your chances of having a better week.
Commit to doing things that light your soul on fire. What is it that makes you happy? If you’re not sure, think about the things you used to do as a child. Maybe you loved finger painting or dancing to Backstreet Boys. Dust off your old guitar and learn a new song. Do something purely for the JOY of it – not to be productive. Or if you really want to be “productive”, use Sundays for starting a project that you’ve had on your mind for awhile and let your creativity flow, or volunteer with an organization that means a lot to you.
(3) Reconsider your values and goals.
If you are truly dreading Mondays, ask yourself whether you’re happy in your current job/career. Start small; what would make your situation just 10% better? If it’s something you can ask for (such as a raise, opportunity to work remote, etc.) then go for it. The worst they can say is no.
Make a list of all of the things you value most in life. Is your current situation a reflection of these values? If not, take an audit of your life. What is one thing you could start doing, one thing you could stop doing, and one thing you could change, in order to make your life more enjoyable? Make your life more enjoyable and aligned with what you want – and your Sundays will follow suit. 🙂
In the meantime and while you wait for the magic to unfold, you may still be feeling the Monday scaries and general anxiety throughout the week at work. There are several things you can do to reduce and manage stress while you’re at work such as breathing exercises, meditation, and movement.
Practice breathing deeply all the way into your lower belly, and take frequent breaks to move your body. Walk in nature, take off your shoes and ground into the earth. Meditate for 10 minutes during your lunch break or mid-afternoon when things start winding down. Your body and mind will thank you.
If you’re still feeling anxious and need help, please contact me here and I’d be happy to provide a blend of spiritual and practical advice, life coaching, and yoga instruction.
With so much love,