How to Stifle the Sunday Scaries

As educators we impact lives, but we still want to have a life. The Sunday Scaries can rob us of a full weekend to rest and recharge. That’s because Sundays can bring anticipatory anxiety, with the anticipation of demands and challenges to come. According to an article in Healthline, anticipatory anxiety can range from a passing nervousness to a debilitating sense of dread. With anticipatory anxiety, you might spend a lot of time imagining worst-case scenarios. Over-focusing on these unwanted outcomes can elicit a sense of dismay and hopelessness. If you want to reduce the Sunday Scaries and reclaim your weekend joy, here are 3 simple strategies.

Be Mindful

Being mindful means focusing on the present moment rather than worrying about the future. This helps reduce anxiety about the upcoming week by shifting attention away from hypothetical problems and back to the now. To stay present, try using your senses to notice things around you. Savor what is beautiful, joyful, or interesting. Being mindful doesn’t mean ignoring your thoughts and feelings. Instead, accept your emotions without judgement. Staying in the moment can preserve your peace.

Acknowledge Fears and Worries

Putting your thoughts on paper can help you clarify exactly what is bothering you. Often, worries can feel vague and overwhelming when they exist only in your mind. Writing them down makes them more concrete and less intimidating. Writing can also be a form of emotional release. It allows you to express thoughts and emotions you might not feel comfortable sharing with others. This release can reduce the emotional burden and provide a sense of relief. Putting your Sunday Scaries in writing can put them in perspective.

Plan Some Joy

If your Sunday routine includes planning the week ahead, try adding one question to your routine: What am I looking forward to this week? This question taps into positive expectations instead of dread. When you can’t identify something joyful to anticipate, add it. Add a brief date with a book at your favorite coffee shop or a few minutes of browsing plants at the local nursery. Even scheduling a quick call with a faraway friend could brighten the week. Planning some joy can reduce the dismay over the difficulties to come.

The Sunday Scaries are common. As educators, our work is stressful and demanding, and the thought of returning to work on Monday can trigger anxiety. This anticipation can build up over the weekend, peaking on Sunday evening. But staying mindful, acknowledging worries, and planning for joy can stifle the Sunday Scaries and usher in a better week.