Dealing with the Sunday Scaries or Is It More?

Are the Sunday Scaries getting you down? No, not because it’s almost Halloween. If you haven’t heard of this funny term before, the Sunday Scaries are the feelings of sadness, anxiety, or overwhelm that tend to show up Sunday afternoon/evening as the weekend is winding down and the week is about to start up. 

These feelings can be normal and natural for a variety of reasons. Maybe you’re thinking about the responsibilities coming up, changing your brain from fun to work mode, or maybe you don’t like your job or have nothing planned during the week. 

But, is it ever more than just the Sunday Scaries? And if so, how do you know? In the following sections, we’re going to be talking about the key differences between Sunday Scaries and more serious mental health concerns.

1. Does It Last Longer Than an Afternoon/Evening?

Sunday Scaries are, as it sounds like, usually happening on Sunday. However, these feelings usually dissolve as you head into the week and get back into your routine and life.

But, if you’re noticing that these feelings of sadness, anxiety, apathy, or overwhelm last throughout the week, that could be a sign of something more. Try paying attention to how you’re feeling throughout your week and notice when the spikes of negative feelings and emotions arise. Keep track week over week to see if it’s consistently longer than one afternoon or evening.

2. Does It Prohibit You from Living Your Life?

While Sunday Scaries are uncomfortable to feel and maybe a little dreadful, they’re pretty manageable. You can use coping skills and relaxation tools to help calm you and get back into the groove of things.

So, if what you’re experiencing is keeping you from taking care of yourself, working, getting things done, or just feels suffocating or paralyzing, it’s likely something more. Sunday Scaries can be moved past relatively easily, mental health problems cannot.

3. Does It Repeatedly Happen?

Sunday Scaries likely won’t happen every Sunday. There may be seasons or circumstances that make you feel them, but if you’re overall healthy, your life won't feel dreadful week after week after week. So, if you’re noticing that every Sunday, month after month, is causing you feelings of anxiety and dread, that’s likely a sign that something needs to change or more help is needed.

Tips for Fighting Sunday Scaries

So, maybe you’ve realized that it is just the Sunday Scaries…what can you do about it? Here are 6 tips to help you out!

A lot of times, Saturday tends to be the fun day and Sunday is the get-everything-done mode. Our advice? Don’t just save Sunday for your chores, errands, or other big responsibilities. Make sure you do something fun that lets you let loose and enjoy the day. 

Are you someone who saves your fun for the weekends only? Instead, try planning something exciting during your weeks. This will help you have something to look forward to and not just work, school, or other responsibilities. 

Sometimes you don’t have to do anything to get rid of your emotions. In fact, if you try to get rid of it, it will just likely persist. Or, if you shove feelings down, they’ll just explode back up later. Instead, allow yourself to accept where you’re at and let the feelings just be there. The good news? They’re not permanent and they too will pass.

Writing down what’s making you anxious or sad on Sunday can be a huge help. It could give you insight into trends, knowing what to change, or help you reframe your thoughts to have a more positive outlook on the week ahead. 

Sometimes to help cope with the anxiety or overwhelm, you just need to try a relaxation technique to help you feel calmer. Things such as deep breathing, using your five senses to stay present, mediation, or a bubble bath are all great ideas. 

If something is on your mind or bothering you with the Sunday Scaries, talking about it can help relieve the burden from your mind. If you feel like you have no one you can talk to, we’d love to help you get connected with someone who is ready and willing to listen and support you.