What to Do When the Sunday Scaries Seem to Last…All…Week…

Oh it’s Sunday? Queue an impending sense of doom. 

You know those feelings of nervousness and dread that pop up on Sunday afternoons before another work week begins?  

That anticipatory anxiety for something that hasn’t even happened yet, but somehow sucks the fun out of your last remaining hours of the weekend? 

Despite the name, the Sunday scaries can pop up any day of the week, depending on your schedule and when you’re headed back to work, and sometimes they can just last all week. 

They can bring with them feelings of unease, restlessness, irritability and even a nervous stomach. 

According to research, two-thirds of people regularly worry about returning to work on Monday, rising to almost 75% in young people aged 18 to 24. 

Seeing as we can’t just CTRL+ALT+DEL Mondays altogether, we’ve put together a list of strategies to try and feel less stressed while we’re off the clock.  

Meditate.  

It’s scientifically proven that meditation helps reduce anxiety and stress, so take the time to find your inner zen and you’ll be feeling calmer before you know it. 

Meditating is free and you can do it almost anywhere, so long as it’s quiet and comfy.  

There are hundreds of guided meditations on YouTube–you can try this one on Headspace specifically for the Sunday scaries, or check out the Sunday Scaries by Headspace podcast here. Plus, as a Student Edge member, you can also get the Headspace student plan for just $12.99 per year. Originally $95.88, that’s a savings of 85%. 

Schedule something fun mid-week.  

Head into the work week with something to look forward to before the next weekend (which probably feels like years away) and you’ll be surprised how much it takes the pressure off.  

How about spicing up your hump-day with a movie at HOYTS, playing games at Timezone on a Thursday, or signing up to social sports. You can check out all our Student Edge discounts here, so you don’t even have to spend too much to fill up your calendar with fun! 

Be selfish with your precious Sunday time.  

One of the best ways to combat the scaries is to put your phone on Do Not Disturb and prioritise doing something you want to do–like take a nap or reorganise your bedroom furniture. 

This is also a good time to get through your to-do list and life admin if that’s something that would make you feel better prepped to tackle the week ahead. 

You can even time block it if you want by dedicating a chunk of your calendar to self-care time or setting an alarm. If you need more help with this, check out our article here. 

Catch those zzz’s. 

Sleep is how the body resets itself so if you’re not getting enough of it, your mind and body can’t handle any kind of negativity as well as it normally would.  

To make sure you get the highest quantity, and the best quality, sleep, there are a few things you can do, like reading before bed and staying off your phone.  

We know, you’ve heard it all before, but that’s because it’s legit! The mix of your phone’s blue light and what you’re seeing while you’re doomscrolling can stimulate a mix of dopamine and serotonin and that’ll have you feeling active when you’re trying to get rest. 

If the Sunday scaries are hitting you like clockwork, try these tips to change the way you feel about the upcoming week and better prepare yourself to deal with any anxious feelings. 

If you or anyone you know needs help, support is available right now. Call Lifeline on 131 114 or Kids Helpline on 1800 551 800. For more information on counselling and treatment plans you can contact your school’s health services as well as Beyond Blue and Headspace.