How to Manage the Sunday Scaries

Sundays are known for brunch, football, and to some – the Sunday scaries. Although not a medical term, the feeling of unease on a Sunday evening is widespread. Sundays scaries describe the phenomenon driven by the anticipated anxiety that occurs at the beginning of the week. This feeling also affects mood and sleep as individuals struggle to “turn off” mentally. Fortunately, there are tools you can use to make this feeling more manageable.

Create a to-do list

One method that can help manage those anxious thoughts is to write out a to-do list for Monday. Take those items that keep popping up and put them down on paper. This helps plan for the upcoming day and prioritize tasks.

Limit Screen and Device Usage

The urge to check emails on a Sunday is understandable. No one wants surprises come Monday morning. But when those emails create stress, it may be time to re-evaluate when and how much time you spend checking them. Set aside a firm amount of time to browse your inbox and consider turning off email notifications.

Change the Perspective

Mondays are thought of as ‘getting back to the grind’ and the end of ‘me time’. Reframing the idea of Mondays, by having something to look forward to relieves the feelings of the Sunday scaries. Start a new book, schedule dinner with a friend, or attend a class you’ve been thinking about. Taking time to do something you’re interested in makes Mondays less about all that you have to do and more about what you get to do.

Pay Attention to What You're Feeling

Sunday scaries are normal and common but pay attention to when those feelings of anxiousness begin to intensify. If the Sunday scaries are accompanied with insomnia, becoming physically ill, isolation, or lack of energy it may be a sign of an underlying issue. Reach out to Mercy EAP at (319) 398-6694 for further assistance in identifying causes and ways to tackle them.