Do you feel more anxious on a Sunday than on any other day? Do you often stress about the upcoming week? Or does the thought of the weekend coming to an end simply fill you with dread?

Well, you are not alone. Many people experience the “Sunday Scaries”. This can be caused by a combination of factors such as feeling unprepared for the week ahead, feeling a lack of control over one’s schedule, or just generally feeling unfulfilled or unhappy in life.

Sometimes, people may also experience agitation on a Sunday due to the anticipation of upcoming events or activities, such as social gatherings or work schedules. Overall, Sunday anxiety can be a common experience for many people, but this doesn’t have to be the case. Here are a few strategies that can help manage and alleviate these feelings.

1. Plan Ahead: Take some time on Sunday to plan out your week. Write down any important tasks, appointments or dates and make a daily to-do list. This will help you feel organised and in control, which can reduce stress and anxiety immensely.
2. Sort Your Stuff: Be proactive about your laundry and school/work preparations by taking time over the weekend to get everything done. Preparing clothes and bags in advance will prevent a frantic rush in the mornings, leaving you with a sense of accomplishment and a stress-free start to the week ahead, leading to increased productivity
3. Practice Gratitude: Starting your week with a grateful mindset can help you stay positive and focused throughout the week. Take a few moments to reflect on what you are grateful for in your life. Write these down in a Gratitude Diary and focus on them throughout the week.
4. Exercise: Physical exercise is known to improve mood and reduce stress levels. Reduce your Sunday anxiety by incorporating some form of exercise into your day. This could be a brisk walk, yoga, or a dance around the house listening to your favourite music. If you can get outside and enjoy nature at the same time, the fresh air and natural surroundings can help to boost your mood.
5. Get Enough Sleep: A good night’s sleep is essential for starting the week off with a clear and focused mind. Try to get everything in order so you can get off to bed knowing everything is ready for Monday morning. Use a Bedtime Routine to wind down and drop off for the perfect night sleep.
6. Connect with Others: Connecting with friends, family, or colleagues at the weekend can help boost your mood and morale. Take some time to catch up with someone you haven’t spoken to in a while, or plan a fun activity with a friend or family member.
7. Journal: Reflect on your Sunday and explore your emotions, experiences, and thoughts. Write about what went well, what you struggled with, and what you learned. Use a Dear Diary Page to reassure yourself that you can overcome challenges and you have the power and the tools to manage each day.
8. Manage your Mindset: Starting the week with a positive mindset instead of focusing on what ‘may’ go wrong can be a game-changer. For example; Instead of saying to yourself, “I hate Mondays because I have to go to work” try saying, “I love Mondays because it is the start of a brand new week”. Use our wiser words to help you change the way you see things.
9. Treat yourself to something special. You can indulge in your favorite meal, take a long relaxing bath, watch a movie or read a book that you’ve been wanting to for a while. Use the day for self-care, (something you might not have time for during the week).
10. Consider volunteering your time on Sundays. You can get involved with a local charity or nonprofit organisation and give back to your community. Helping others can be a great way to feel more fulfilled and purposeful.

Finally, it’s important to remember that beating Sunday anxiety is all about finding enjoyable activities that uplift your spirit and bring a sense of pleasure. By doing so, you can transform Sundays from a source of apprehension and anxiety to a day that you eagerly anticipate. This will help you stay present and divert your attention from the week ahead. Additionally, it’s crucial to challenge negative thoughts and assess their validity. If you find yourself worrying about the upcoming week, try questioning these thoughts and considering alternative perspectives to maintain a more balanced outlook.