She Strengthens

The Sunday Blues: How to Break Free from Weekend Anxiety

Do you often find yourself dreading the upcoming workweek on Sundays? You’re not alone. The phenomenon, dubbed “Sunday scaries,” can be overwhelming, making it difficult to enjoy the present moment. But fear not, there are ways to overcome this anxiety and make the most of your Sundays.

Acknowledge Your Feelings

The first step to tackling Sunday scaries is to acknowledge your emotions. When the dread sets in, take a moment to own your feelings. Say it out loud: “I don’t want to go to work tomorrow.” It’s essential to recognize that your emotions are normal and valid.

Unburden Your Mind

Writing down your worries can help alleviate anxiety. Set a timer for 10-20 minutes and jot down all the concerns circulating in your head about the upcoming week. This exercise helps to physically release your emotions, making it easier to focus on the present.

Plan Ahead

Type-A personalities, rejoice! Planning out your week can be a game-changer. Spend a few minutes mapping out your Monday and the coming week. This helps to create a clear picture of what’s ahead, allowing you to enjoy your Sunday more intentionally.

Find Something to Look Forward To

Once you’ve planned out your week, find something to get excited about each day. It could be dinner with friends, a favorite TV show, or a relaxing bath. Having something to look forward to helps shift your focus from anxiety to excitement.

Connect to Your Purpose

If you’re still struggling to shake off anxiety, think about the deeper motivation that gets you out of bed every morning. Write down your “why” on a Post-it note and place it somewhere visible. This helps to keep your eyes on the prize, even on tough days.

Take a Breathing Break

When anxiety starts to creep in, press pause and take a few minutes to focus on your breath. Try a body scan meditation or some simple breathing exercises to calm your nerves and bring yourself back to the present moment.

Get Moving

If meditation isn’t your thing, get moving! Jumping jacks, yoga, or any physical activity can help root you back into your body and distract you from anxious thoughts.

Plan Low-Key Activities

Sometimes, a little distraction can be a healthy tactic. Plan activities on Sundays that require your full attention, like a painting class, a walk with a friend, or a game of tennis. This helps to occupy your mind and body, leaving no room for worry.

Cozy Up for the Night

As the evening approaches, make every last minute of your Sunday special. Get comfy, bake something delicious, and settle in with a favorite book or TV show. Treat yourself to a relaxing evening, and make self-care a priority.

Ditch the Social Media

Finally, put your phone on “do not disturb” mode and leave it in another room. Social media can exacerbate feelings of stress and anxiety, making it harder to enjoy the present moment. Take a break from the digital world and focus on the here and now.