How to Combat the Sunday Scaries
Five things you must try to combat the Sunday Scaries;
The Sunday Scaries are a real thing, particularly when you’re working a 9-5 equivalent. This year I’m temporarily back working in a classroom teacher role and it’s been quite a big adjustment to have my week so structured and regimented. Previously I was working for myself, so how I showed up on a Monday really only impacted me, there was minimal accountability in terms of where I was mentally.
Working in a 9-5, particularly in a role such as teaching where you are expected to be on your A-Game 100% of the time, can feel extremely daunting and overwhelming. This year I have been processing a great deal of personal challenges after separating from my husband and with that, the subsequent financial and social challenges that come with it. Sunday nights can frankly bring an intense fear after a weekend where I’ve had space to work through those challenges as they arise, but now have to be pushed to the side to allow the vortex of the week to pull me in. It’s a very hard thing to have to do and you almost become this alternate version of yourself that is required to compartmentalise all the other, very real, problems at the forefront of your life. This is particularly true for teachers, however, there still remains truth for those working in various jobs that require you to put on a brave face and charge on.
When it comes to Sundays, for me, creating routine and structure provides me with the peace I need to feel ready for the week ahead. I like to start prepping for the week from midday onwards still allowing Sunday morning to feel like ‘free time’ and open space. This would be different for everyone according to your responsibilities but find what works for you.
I hope these tips help to reduce any nervousness and dread you may be experiencing about the week ahead. Let me know your experience with the Sunday Scaries in the comments below.
Identify the Fear
What is it about the week ahead that is causing you so much dread? Is it the sheer amount of things to do? Is it the first meeting of the morning that you need to present in? Is it the fact that you need to put your own wants/needs aside in order to support everyone else around you? Whatever it is, identifying it can be a helpful factor in moving forward.
Plan Your Day
Plan your day first thing on Sunday morning - this is not to say you can’t still have freedom on your Sunday, after all, it is still your weekend. But if you plan your intentions in the morning you’re more likely to achieve those things you need to without letting the day get away on you. I like to start my day off with success by using a list. I sit with my coffee and write everything I’d like to achieve for the day. I then go through and star/highlight the items that are essential to complete vs the items that can potentially wait. Have a look at your list, can you outsource anything? What items can wait? If you’re someone carrying a large load of responsibilities, sometimes the fear is that you’ll forget to do something. Using a list to write everything down when it pops into your head can release some of that anxiety and provide comfort that it is written down and you won’t forget to meet that responsibility.
Get Your Meals Sorted
Eating is a huge part of our day and is something that will not sort itself out. Start on the front foot and get your meals sorted for the week on Sunday. For some that’s meal prepping or batch cooking, for me, it’s just creating one big dish, usually curry, soup, or stew that will go far and is easy to heat up at work. To be honest, I do get sick of eating the same thing every day for lunch, but the peace it brings knowing that my food is sorted for the week trumps any gripe I have in that area. Maybe for you, it’s just sitting down and writing down each meal so your head’s mentally prepared. Just make sure you’re considering your food for the week ahead as it can play a massive role in how stressed we feel amidst juggling everything else.
Bring Order to Your Space
For me, this is a BIGGIE. This could look like a full day of deep cleaning or simply just a tidy-up. You WILL feel amazing having an orderly space. You don’t need to go all Monica and clean every nook and cranny, just put that washing away, do the dishes, tidy the yard and straighten up your living spaces. When clutter is away, your brain will also feel less cluttered and orderly.
Plan Your Sleeping Patterns
Finally, go to bed at a reasonable time on Sunday night and on Monday morning aim to wake up slightly earlier (perhaps just 15-30 minutes) to create some space just for you. Choose something that will promote peace such as journalling, meditation, some yoga, a walk around the block, playing with your dog etc. This morning time for me is essential to grounding myself into the day and reducing the anxiety surrounding the week. It makes me feel like I’m not living my days for someone else and that I have autonomy in how I spend my time.
Have I missed anything? What do you do to combat the Sunday Scaries - Tell me in the comments below!
