Getting the Sunday Scaries?


6 tips to combat that end of week feeling


March marks the arrival of Spring, with lighter mornings and longer days, which can help boost our mood and motivation to get outside. Or just to put our jumpers away and wear brighter colours to give us a lift! For those of us who find the winter months particularly difficult it’s good to know that brighter days are coming. Reminding ourselves of the positive changes Spring brings may also help us to feel positive about what lies in the week ahead.  

However, if you dread Sunday, remember it’s natural to feel low on a Sunday evening and to feel worried about the week ahead – the term for this feeling is called the ‘Sunday Scaries’. If you get anxious about the upcoming week, here are six tips to help relieve the anxiety and feelings of dread, hopefully there will be something to suit everyone!  


1. Enjoying the moment

We may dread Sunday because we may start thinking about returning to work and all the things we have to do on Monday morning, or how the week ahead can be a lonelier time when our friends and family are busy working. This can make your weekend less enjoyable because you’re projecting forward, rather than enjoying the time you have. It’s easier said than done but one way to combat this is to practise Mindfulness and to try to be more present in the moment.


2. Creating a routine that you can look forward to

Forming an evening routine can be really effective if you struggle to get to sleep on Sunday night. Perhaps have a warm bath an hour or so before you go to bed, light a candle, read a few pages of your book, listen to a podcast – this may help to take your mind off the coming week. Creating a routine that we can look forward to at the end of the day can stop us looking too far forward into the coming week and to enjoy the moment more.  


3. School and university can feel overwhelming

If you’re a student, school and university can sometimes feel overwhelming – meeting deadlines and preparing for exams whilst also trying to maintain an active social life. It can all become too much and each approaching week can feel more daunting than the one before. Try to break things down and prioritise the most important things you have to get done. Make time to do this on a Sunday evening so that when you get up on Monday you know what you have to do and when. Remember to schedule in some downtime and something fun in the week ahead, this can help with motivation.  


4. Happy Hump Day!

Are you the type of person who needs something to look forward to? If so, remember lots of us see Wednesday as Hump Day, a day to get over in the middle of the week. It’s always a good feeling when you’re over the hump, so pat yourself on the back! Wednesday is also a good day to pause and to reflect on your week so far. Maybe plan something fun to do on this day – see a friend, or watch your favourite film or TV show as a treat to yourself.  


5. Downtime is important too

For many people Friday is the best day of the week because it is traditionally seen as the end of the working week – but if that’s not the case for you, remember it’s actually just another day! Try not to put too much pressure on it or yourself to have a great day or an amazing weekend full of activity; downtime is important too and can be just as good for our mental wellbeing. Instead try to enjoy the small moments within the weekend such as a warm cup of coffee, a piece of cake or a walk with a friend.  


6. It’s ok and normal to feel like this

Finally, try to remind yourself that you’re not alone with your ‘Sunday Scaries’; most people experience them at different levels. It is important for us to be kind to ourselves and to accept and validate our emotions and that it’s ok and normal to feel like this. We can try to manage these feelings of dread by seeing the new week as a fresh start rather than assuming it will be just like the one before.