5 Easy Ways to Ease Your Sunday Anxiety
If you feel a sense of dread on Sundays, you’re not alone - Sunday anxiety is a common experience, with over 80 percent of working professionals experiencing the Sunday scaries.
Although Sunday anxiety is common, it’s not unbeatable - and we’re here to help you learn how to feel better about the week ahead.
Here at KMA Therapy, we’re passionate about helping you create a life you love. For over 15 years, we’ve helped our clients learn different techniques to ease anxiety and boost their quality of life.
After reading this article, you’ll know why Sundays can cause anxiety and five ways to combat Sunday anxiety.
Why Do You Get So Anxious on Sunday Nights?
Whether you call it the Sunday Scaries or the Sunday Blues, it’s easy to feel overwhelmed on Sunday nights.
You might be anxious about going to work the next morning or dreading something you need to do in the week ahead.
It’s normal for Sundays to feel a little stressful - nobody wants their free time to end.
But if they are starting to cause you serious concern, it might be time to take action.
Signs your Sunday anxiety is becoming a problem include:
- Difficulty falling or staying asleep on Sunday nights
- Feeling physically sick throughout the day
- Numbing or ignoring your emotions
5 Ways to Ease Sunday Anxiety
These five quick tips can help you ease your Sunday anxiety and feel better about the week ahead.
1. Create a plan for the week ahead
One of the reasons that Sundays can be so anxiety-inducing is that you feel uncertain about the week ahead.
Make a list of what you’re facing in the week ahead, whether you have an appointment you’ve been avoiding or a big deadline at work.
It can also help to plan out as much as you can for Monday morning - choose which outfit you’re going to wear, what you’ll pack or buy for lunch, and how you’ll unwind after work.
2. Schedule something you enjoy on Sundays
Part of the struggle of Sunday anxiety is that it’s already deeply rooted in your mind - ever since elementary school, the end of the weekend has signalled stress.
To combat this, create a new association for Sundays.
Whether you want to schedule a weekly brunch with friends, create special time on Sundays to read a book in the bath, or take an early morning exercise class, do something fun to ease your anxiety.
While a new activity won’t erase the stress of the week ahead, it will give you something to look forward to on Sundays.
3. Practice gratitude
Taking the time to list out the things you’re grateful for can boost your serotonin, improve your sleep, and reduce stress.
Whether you want to start keeping a nightly gratitude journal or you simply think about what you’re grateful for before falling asleep, practising gratitude can help you ease the anxiety of the Sunday Scaries.
4. Unplug from technology
Sundays are an easy time to get caught in a social media spiral, so consider unplugging from technology on Sunday evenings.
If you don’t want to fully unplug (watching your favourite movie can be relaxing!), try starting with a mini social media cleanse.
Social media burnout can make you feel exhausted while scrolling, but still unable to stop.
Exit out of the apps and pick up a book or phone a friend.
5. Talk to someone you trust
Whether you open up to a friend or a therapist, share your experiences with someone you trust.
Talking to someone else helps you get an outside perspective and might help you identify what is making your Sundays so stressful.
Maybe your career isn’t the right fit, or maybe you need more outlets for your anxiety during the week.
Even if you realize there’s nothing you want to change, just the act of speaking to someone else can also lessen some of the anxiety you’re feeling.
Next Steps for Setting Yourself Up for Success
After reading this article, you know what causes Sunday anxiety and five ways you can overcome it.
Here at KMA Therapy, we’re here if you ever need any extra help easing your anxiety. Our talented team of therapists is here to create a customized action plan for you based on your unique experiences.
Book an appointment today or download our Therapy 101 Guide to learn more about how therapy can help you.
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