Five tips to conquer Sunday scaries
It may be the first time you hear about Sunday scaries, yet you have certainly already experienced it. Let’s talk about that looming feeling of anxiety and restlessness as the weekend comes to an end, which can cast a shadow over an otherwise lovely day. Sounds familiar?
You are not alone. In my twenties, I remember dreading the impending workweek as I worked in demanding industries such as the tech- and financial sectors. Oftentimes I felt overwhelmed by unfinished tasks, or simply struggling with the transition from productivity to relaxation. Sometimes, I’d already start answering emails on Sunday evening, hoping the Sunday scaries will go away. It might work for some people, but ask yourself: is it how you want to spend the rest of your Sundays? I personally don’t. So what can we do to reclaim our weekends and live in the here and the now?
Photo credit: Rahel Zuber (2023)
Tempering the Sunday scaries is a gradual process that doesn’t happen overnight. As you start to incorporate consistently some of the tips into your routine, you'll notice the transformative power it holds. Let's explore five tips I personally find useful on how to conquer the Sunday scaries over time and bring serenity to weekends.
Establish a ritual: Begin by setting aside dedicated time for yourself. For example, in the morning, it can be as simple as reading a chapter of a book in bed, while drinking a matcha latte. If your anxiety knocks on your door rather in the evening, create a soothing wind-down routine. By establishing a ritual, you not only get a sense of structure and stability but you also signal to your mind and body that this time is sacred. It is a time to let go of worries by focusing on the present moment.
Go outside: Spend time in nature. It can have a profound impact on your well-being. Being outdoors can help you connect with the world around you and drastically reduce stress. I personally like to take a peaceful stroll by the river with my dog. Yet, I also enjoy inviting friends to tag along. Engaging in meaningful conversations or engaging in activities together can help create a sense of connection and support, reducing feelings of anxiety.
Stay off-the-grid: Limit your exposure to screens and technology. Give yourself a digital detox for a few hours, allowing your mind to unwind and recharge without constant external stimulation. I must admit, that is a hard one for me. So, I started by simply turning off all notifications. It is not only good to temper your anxiety, it is also somehow empowering. I stopped looking at my phone because I (constantly) received notifications. I look at my phone when I decide to do so. In a world where busy-ness and FOMO rules, be bold: slow-down, unplug and recharge.
Nourish yourself: Choose wholesome and nourishing foods that support your well-being. Avoid excessive caffeine, sugary treats, or alcohol that can exacerbate anxiety. Opt for homemade meals that provide you with sustained energy and promote emotional balance. During the week, I don’t cook as much, which is why it feels extra “cocooning” to take the time to do it over the weekend. Especially baking. I can only recommend the foccacia and cinnamon rolls’ recipes of the great vegan chef Zizi Hatteb “Taste of Love”. Thank me later.
Move your body: Engage in physical activity. It releases endorphins, which are known to promote feelings of happiness and well-being. It can be as simple as going for a run (dixit tip #2), exercising at a fitness studio or practicing yoga (my favorite, guess why).
Incorporating yin yoga into your Sunday routine might not cover all of the above tips, yet it can be a powerful way to conquer the Sunday scaries. With gentle movements and inner stillness, and by connecting with your heart space, and setting mindful intentions, you can transform your Sunday evenings into a time of self-care. Why not practicing yin yoga and make it an integral part of your Sunday routine! I invite you to join me for a yoga class in Zurich. Allow the practice to support you in facing the week ahead with a calm and centered mind. Feel free to share your own tips and experiences. Together, we will conquer the Sunday scaries.
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