On Sunday mornings, I awaken to calm and peace, brewing my morning cup of coffee. I leisurely indulge in a celebrity pop culture TV show or browse through my phone. Afterwards, I reflect on the gratitude I feel for the beautiful home that reflects my personality and provides comfort for my child and me. I immerse myself in that moment of peace and thankfulness before proceeding with my daily activities.

Around 5 pm, a sense of metaphorical confinement begins to encroach on my sense of freedom, signaling the imminent arrival of a familiar yet unwelcome sensation: the Sunday scaries. What is this feeling of dread I ask myself, why am I anxious and sad?! Well, this feeling that I dont feel often but have felt is called, Sunday scaries! This sensation often arises from an unhealthy work environment, manifested in various forms. It could stem from the anticipation of a daunting presentation, an overwhelming workload, or the prospect of navigating an environment, whether virtual or physical, that feels unsafe or insecure.

Fortunately, there are effective ways to manage and alleviate this anxiety. Here are some strategies to help you conquer the Sunday scaries and start your week on a positive note:

1. Schedule Relaxation Time: Dedicate a portion of your Sunday to relaxation and self-care. Engage in activities that help you unwind and recharge, such as taking a leisurely walk, practicing meditation or yoga, or indulging in a favorite hobby. Setting aside time to decompress can help ease feelings of stress and anxiety.
2. Reflect on Your Feelings: Take note of your emotions and thoughts on Sunday evenings. Keeping a journal or simply reflecting on your feelings can provide insight into what triggers your Sunday scaries and help you develop coping mechanisms. Identifying patterns in your emotions can empower you to address underlying issues and take proactive steps to manage stress.
3. Prepare for Monday: Plan ahead for the week ahead by organizing your tasks and responsibilities. Create a to-do list for Monday morning, prioritizing important tasks and setting achievable goals. Having a clear plan in place can alleviate feelings of overwhelm and uncertainty, allowing you to approach Monday with confidence and purpose.
4. Reward Yourself: Give yourself something to look forward to on Monday morning to counteract the dread of the workweek ahead. Whether it’s treating yourself to a delicious breakfast, meeting a friend for coffee, or planning a fun activity during your lunch break, having a positive experience to anticipate can make Monday mornings more enjoyable.
5. Establish Boundaries: Set boundaries between your personal and professional life to prevent work-related stress from encroaching on your weekends. Designate specific times for work and relaxation, and stick to them as much as possible. Creating a clear separation between work and leisure time can help you maintain a healthy work-life balance and minimize the impact of Sunday scaries.

By incorporating these strategies into your routine, you can effectively manage the Sunday scaries and cultivate a greater sense of peace and well-being as you transition into the week ahead. Remember to prioritize self-care and listen to your needs, allowing yourself the time and space to recharge and rejuvenate.