What are they?
The Sunday Scaries are pretty universal to the human experience. Occurring exclusively on the last day of the weekend or the day before you have to return to work after some time off, the Sunday Scaries consist of that pit-in-your-stomach, dread-filled, anxiety-inducing knowledge that the weekend is over and another work week is about to begin again.
The term basically refers to that sense of trepidation you feel at having to face another week from the beginning all over again. Not only do the Sunday Scaries give you anxiety, but they give you anxiety so strong that you can’t even enjoy what little weekend you have left. Typically, you end up unable to relax at all after the Sunday Scaries hit and just sit staring at the clock, ruing every wasted, passing hour.
Why do they happen?
Let me paint a picture for you: Imagine it’s Sunday afternoon. You just had a great weekend filled with relaxation time, lazy mornings, and just a hint of productivity (in my opinion, this is the recipe for a perfect weekend). You’re relaxing on your couch watching the Great British Baking Show for the billionth time and reflecting on how refreshed you feel after such a lovely couple of days off. Suddenly you recall the reason why a couple of days off felt so needed.
You remember how last week you had been so stressed at work because several deadlines all seemed to align on your busiest day. You had realized a day late that you had missed one of those deadlines and had gotten chewed out by one of your coworkers via email with your direct supervisor CC’d. Not only all of that, but on Wednesday morning you woke up to find your car with a flat tire (you knew you should have checked it more thoroughly after accidentally driving over that pothole on the freeway on Monday while you were driving home). Overall, it had felt like such a long and tiring week, and you had felt so ready to just take some time to recharge.
But now, on Sunday afternoon, with only a few hours of weekend remaining and Monday morning looming on the horizon, you are faced with the tragic truth: The weekend is over and you’re about to face a new week, probably equally stressful to the last. What horrors may lie before you? Only Monday will tell, so you’d better waste your last seven hours of free time worrying about all the awful possibilities (at least, that’s what the Sunday Scaries tell you to do).
How can we cope?
Obviously, feeling gut-wrenching anxiety about once a week isn’t the most pleasant experience. There must be another way! The good news is, there definitely are other ways. The bad news is, most likely none of them will completely eradicate the Sunday Scaries to the point of extinction. But maybe, throwing one or two of these ideas into practice will allow you to reclaim some of those last moments of recuperation time before Monday morning actually arrives. Here are four ideas to beat the Sunday Scaries and take back your weekend!
1. Make Sundays for relaxation only.
I speak from experience when I say that it’s easy to leave all your chores and errands to do on Sunday. Sundays often become a sort of “catch-up” day for a lot of people. It’s the day you clean, pick up groceries, wash your bedsheets, put gas in the car, etc. And I totally get why we do it too! We’re so exhausted after the long work week that we just want to finally get to the relaxing part of the weekend. Unfortunately, this sets us up for greater anxiety by the end of it. When we leave all our chores for Sunday, we usually end up dealing with anxiety about that in addition to the standard Sunday Scaries anxiety. Here’s my first tip: Get all your errands and chores out of the way before Sunday arrives. Reserve Sundays for relaxation only. If you have any tasks to cross off before Monday morning, do them on Friday or Saturday. Don’t needlessly double your Sunday apprehension!
2. Plan something you’ll look forward to on Sunday night.
So now you’ve booked yourself a full day of relaxation every Sunday. But what more can you do? Make yourself even more excited for Sunday to arrive! Plan something you always look forward to doing, even if it’s seemingly small. Examples might include ordering takeout, watching a favorite movie or TV show, lighting a lovely-smelling candle, putting on your coziest pajamas, or taking a slow stroll around the neighborhood while listening to your favorite podcast or playlist. The options are endless. Whatever it is, make it something that you’ll truly feel eager to experience on Sunday evening and you might just replace your worry with excitement!
3. Practice anxiety-reduction techniques.
Let’s say you’ve done tips 1 and 2 and you’re still feeling the Scaries creeping up on you. You’re not alone! Making Sundays more enjoyable is not the end-all-be-all of eradicating your Monday apprehension. In fact, it’s usually not that easy. So what now? My next tip is to face that fear head-on with some anxiety-reduction techniques. The goal is to do something that will regulate your autonomic nervous system (which controls your “fight-or-flight” anxiety response) and activate your parasympathetic nervous system (which is responsible for rest and recovery from stress). Here are some ideas for you: Spending time outside, deep breathing, exercise, meditation or mindfulness, playing with your pet, taking a cool shower, or visualizing a calm space. If you aren’t sure what to try, a therapist is a great resource! We would love to brainstorm self-care and calming activities with you.
4. Prepare for Monday morning ahead of time.
If your worry just refuses to be kicked out, you can at least give yourself fewer things to feel anxious about on Sunday night. Ask yourself, “What can I do to feel more prepared for Monday morning?” and then try to accomplish at least 2 or 3 of the things you come up with before you go to sleep on Sunday. Some things I usually do are pack my lunch, lay out my clothes for the next day (including shoes!), fill out my planner or to-do list for the week, set my alarm, and get out a mug to use for my coffee in the morning. What helps you feel prepared for a new week might be completely different than me though, so focus on what really is going to set you up for success when you step out of bed the next day.
If all else fails, remind yourself that you can always do your best and be proud of how hard you are trying, even when things aren’t going your way. Let’s start this new week off strong!
If you’re interested in meeting with a therapist to get some insight on your personal Sunday Scaries, or if you just want to talk about life in general, the therapists at EVOLVEwithin would love to help! Give us a call at (262) 649-3297 or visit our website to learn more or to request an appointment. We can’t wait to get to know you!
Article contribution by Tabitha Schroeder, MS, MFT-IT
Anyone out there without stress right now? There are many reasons to not be feeling like our best selves right now. With COVID-19 continuing to effect our daily lives or health concerns, social justice movements picking up speed, and political issues pulling us in every direction; there has been no shortage of stressors to weigh us down over the last few months. All that stress can easily take a long-term toll on our mental health and relationships.
Even though we know these things that are happening are hard on us, it can still feel challenging to admit that we’re struggling and want to see a therapist. We might tell ourselves that other people have it worse than we do, or that everyone is having a hard time right now so our needs aren’t that important. We might worry that people will reject us, judge us for needing help, or that they’ll think we’re incapable.
I get it. I personally have felt all those feelings and thought all those thoughts. I know how hard it is and how vulnerable it feels to reach out and tell someone you need a little extra support.
I’m here to tell you that seeking out help or going to therapy does not make you weak, helpless, or irrational. By choosing to see a therapist, you are choosing to listen to your body and take care of yourself, which is one of the most important things you can do in tough times.
You might be thinking, “What good is therapy actually going to do? Isn’t it basically just venting?” Short answer: Sometimes! We all have things we need to get out of our system every now and again, and who better to hear it than a therapist? Not only do we hold space for you to get out your frustrations, but once we hear what’s going on, we can help you explore what your feelings are, why you’re feeling them, and how to cope with them moving forward.
You might also be thinking, “I’ve been to therapy before and it didn’t help. Why should I try again?” It’s common for it to take a little bit of time before therapy feels like it’s helping. It’s also totally normal to have to try out a couple therapists before you find someone who is really a good fit for you and helps you make progress. Think about it this way: If you went to a new hairstylist and they gave you a bad haircut, you probably wouldn’t stop getting haircuts for the rest of your life––you would just try a different hairstylist! And, just like haircuts, therapy is a normal part of taking care of your wellbeing.
And now you might be thinking, “Yeah, maybe I should give therapy a try!” If that’s the case, we would love to work with you at EVOLVEwithin. Just give us a call at (262) 649-3297. If you’re not totally sure just yet, that’s okay too. We’ll be here for you whenever you’re ready!
Article contribution by Tabitha Schroeder, MS, MFT-IT
When I say "COVID-19" or "Coronavirus", what does that evoke in you? For many of us, this is an extremely difficult time in our world full of unprecedented change and lack of preferred routine and structure. Whether it be working from home when you usually spend 40 hours a week in the office, or learning how to be a “homeschooling parent,” or having to social distance and isolate because it is harmful to our health to go to any social gatherings or public places.
Maybe your wedding got postponed. Perhaps your child’s graduation ceremony got cancelled. Whatever the case is, we are all experiencing a time of turmoil and increased stress amidst trying to find our new normal. With these drastic changes and increased stress comes increased anxiety and depression, both in individuals who already experience these mental health struggles and in individuals who have never had anxiety or depression before.
The purpose of this article is to briefly describe signs and symptoms of anxiety and depression in yourself and in your loved ones. With this information, it is our hope as mental health professionals that you feel some sense or normalcy and calm knowing that you are most certainly not alone, and that there are some wonderful resources available to you in the form of self-care (i.e. taking care of yourself and your anxiety/depression) as well as professional assistance.
The current pandemic is causing levels of uncertainty that many of us have never experienced before. With that said, increased stress, anxiety, and/or depression is normal and expected, especially due to the fear that COVID-19 has created in society and in our personal lives. How do you recognize anxiety and depression? What are the signs and symptoms that you or a loved one may be feeling? Let’s start with anxiety.
Ultimately, anxiety is a feeling of worry or unease that may be associated with a particular event or situation and is often made worse by apprehension over an uncertain outcome. You can look at anxiety as stress’s older, more cumbersome and intense brother. Below are some typical signs and symptoms of anxiety, although keep in mind that anxiety may present itself differently from person to person and this is not an exhaustive list.
Signs & Symptoms of Anxiety:
Next, let’s look at the definition and signs/symptoms of depression. Depression is referred to as a mood disorder that can cause an intense and consistent feeling of sadness, lack of interest, or low self-esteem in an individual. Depression can present itself in various ways can can vary significantly from person to person, including the severity of symptoms.
Signs & Symptoms of Depression:
If you or someone you know is experiencing any of the above signs & symptoms of anxiety and/or depression, related to the COVID-19 pandemic or not, there are an abundance of resources available to you when reaching out to a mental health professional.
From your local therapist, the following are suggestions for self-care related to stress, anxiety, and depression that you can do at home.
If you feel as though these home tips just aren’t enough, please seek help from an appropriate therapist or counselor. Many therapists are now seeing clients via telehealth (through a computer, smart phone, or phone calls).
Here at EVOLVEwithin, we are taking new clients via telehealth and will soon return to in-person sessions when it is safe to do so. You can contact us directly at 262-649-3297 to schedule an appointment!
Take care of your inner self. Both COVID-19 and mental health are pretty invisible, but that doesn’t make them less important. These areas of focus within our health is not something to overlook.
Article contribution by Hannah Stadler, MS, MFT-IT