It’s the weekend, and you’re fully enjoying your time off. You don’t have to think about work; you can just do whatever you want. Then, suddenly, the realization creeps in on Sunday afternoon: you have to go back to work tomorrow. Just like that, you’re no longer enjoying your weekend. Instead, you start to feel anxious and uneasy. All you want is to enjoy your time off.
How to Beat the Sunday Scaries
- Stop treating Sunday like a countdown
You try to enjoy your Sunday and your weekend, but your mind is probably counting down the hours of free time you have left. Most people focus on how little time remains instead of focusing on the positive side, how much you can still do and enjoy this Sunday. Try to live in the moment. Don’t worry about tomorrow. You are living right now. - Plan something fun on your Sunday
When you have nothing planned for Sunday, your mind might wander and start thinking about how the weekend is almost over. So plan something fun for your Sunday afternoon or evening. This way, you distract yourself in a healthy way. Give your Sunday a highlight so it doesn’t feel like a “waiting room” for the week. - Limit doomscrolling
Scrolling endlessly on Sunday afternoon is one of the fastest ways to trigger anxiety. You start comparing, overthinking, and overstimulating your brain right before a new week begins. Plus, you’re wasting your precious time, because most likely, you don’t even enjoy doomscrolling. Time also passes faster when you’re scrolling, making it feel like your weekend disappears. - Move your body
If you’re feeling anxious about going back to work, it’s time to get out of your head and into your body. Go for a walk or a run. Join a sports team if that feels right for you. Try yoga if you want something more relaxing. Meditation can also help calm your mind when you’re feeling anxious. - Make your weekdays more fun
Maybe you don’t like your job, and you can’t change that right now, and that’s okay. But you can find ways to make your weekdays more enjoyable. Plan small things to look forward to. Go for a walk during your lunch break to get some fresh air and a change of environment. Or plan something fun after work, so your day doesn’t feel like it’s just about work. It doesn’t have to be big; something simple like having dinner with a friend or cooking your favorite meal can already make a difference. - 6. Prioritize self-care on Sunday evening
Be extra kind to yourself if you’re feeling anxious and make time for self-care. Self-care doesn’t always mean face masks or painting your nails; it means giving your mind and body what they need. It could be journaling and writing down your thoughts, listening to your favorite album, playing with your pet, doing breathing exercises, or stretching.
Photo by Niklas Hamann on Unsplash