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The phenomenon known as the “Sunday scaries” affects many individuals as the weekend comes to a close. This anticipatory anxiety typically begins to surface late Sunday afternoon and intensifies into the evening, as thoughts of the upcoming workweek begin to dominate. Symptoms can range from vague unease to physical manifestations such as stomach knots and irritability.
Psychologist Dr. Stefanie Mazer, founder of Mindwise Inc., attributes these feelings to the jarring transition from personal time to work obligations. Individuals often experience a disconnect from their true selves during this shift, which can lead to increased stress and anxiety. The quiet of Sunday may exacerbate these feelings, bringing up unresolved issues and self-doubt.
To combat the Sunday scaries, experts recommend several strategies. First, ending the weekend with intention can help ground individuals. Engaging in activities like cooking, journaling, or taking a walk can provide a sense of control and calm.
Creating a realistic plan for Monday can also alleviate anxiety. Spending just ten minutes to outline the day’s tasks, including breaks and buffer time, can help one feel more prepared and less overwhelmed.
Limiting digital exposure is another effective method. Reducing time spent on devices can help lower stress levels, allowing for a more relaxed transition into the new week. Instead of scrolling through social media, individuals might opt for reading or spending time outdoors.
Identifying and naming specific fears can further diminish anxiety. Writing down concerns can help clarify whether they are valid or simply a product of nervousness, thus providing perspective.
Finally, engaging in activities that resonate with one’s identity can help counter feelings of dread. Whether it’s painting, dancing, or connecting with friends, these pursuits can remind individuals of their personal values beyond their work roles.
Overall, while the Sunday scaries may be a common experience, employing these strategies can transform the end of the weekend into a period of reflection and calm, rather than anxiety.
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