How to Beat the Sunday Scaries

For many of us, Sundays are full of dread for the week to come. We’ve had a great weekend, but tomorrow's back to reality. However, your Sunday doesn't have to be all bad. Think of it as an opportunity to set yourself up for a great week. When we channel our energy into positive tasks, we feel more ready to manage anything that comes our way. Consider this post your ultimate guide to taking the scary out of Sunday. Follow our tips below.

How to Minimize Sunday Anxiety

Write down your goals for the week

You might find that Sunday can leave you feeling very overwhelmed, trying to keep track of everything coming up in the next week. One way to help us feel more in control is to write down everything we hope to accomplish. This transforms all the thoughts floating around in your head and puts them out in the open.

Find a journal, or a piece of paper, get comfy, and think about the upcoming week in a way that alleviates stress rather than cause it.This way, you can see everything that has to happen this week, allowing you to keep track. Now, you can free up that space in your mind for more fulfilling, and less anxiety provoking thoughts. This is also a great way to take the time to be with yourself, and decide what your true priorities are. 

Meditate
Meditation is a great way to beat anxiety that has piled on from the week. Even just taking a couple of minutes to meditate can drastically change your state of mind. Meditation allows you to see your thoughts with more clarity, allowing you to find peace of mind. By incorporating meditation into your daily routine you will see a reduction in stress and anxiety, increased energy, and feel overall less overwhelmed.

Take time for yourself when you’re stressed, to simply be, and reflect. Meditating will give you the ability to conquer not only Sunday, but everyday of the week. If you’re not sure how to start, try a guided meditation. There are many different apps and videos online to help get you started. Guided meditation can be really useful in learning the practice, and make it feel less intimidating. Get started with your own 7-day trial for guided meditations here. 

Nature walk
Walking through nature is probably one of the best gifts you can give to yourself. Walking and moving your body can be incredibly effective in reducing anxiety. On top of that, just being in nature itself has incredible health benefits.

Studies have shown that experience in nature shows a clear decrease in anxiety and rumination, and an improvement in affect and cognition. Being in nature has proven to significantly reduce cortisol (stress hormone) levels tooby 20%.

Walking is also a great way to spend time with yourself and your thoughts- a mindful walk can be extremely beneficial. To engage in a mindful walk, pay attention to the environment around you- the sky, the wind, the trees. This is a great way to unplug and destress. Even just a short lap around the neighborhood will drastically improve your state of mind. 

Legs up the wall
Legs up the wall is an incredible way to get grounded and reduce feelings of anxiety or overwhelm. It helps to reduce tension in the lower back, boosts lymphatic drainage, relieves headaches and feels relaxing.

To do this pose, lie down on the floor, and place your hips against the wall and swing your legs straight up the wall. You may feel silly, but this pose comes with countless health and wellness benefits. It provides your muscles with the opportunity to relax- as a passive pose it allows you to gently relieve any stress and tension you may be holding in your body. You can stay in this position for up to 20 minutes. Use this time to draw your attention inward, allowing your mind to relax. You can also practice deep breathing while in the posture to get even more benefits.

Limit social media use
Many of us spend countless hours a day with our nose deep in our social media feeds. While this is a great way to keep up with your friends, it can also be damaging to your mental health.

Studies show a link between heavy social media use and feelings of depression, anxiety, and loneliness. Instead of using your free time on social media, use that time to unplug and let your mind rest. Try reading a book, drawing, or even do some chores around the house. You’ll find yourself feeling less stressed when you use your time doing things that actually make you feel good. 

Epsom salt bath
Taking a bath is one of the best ways to reduce feelings of stress and anxiety. Self care is an amazing way to treat yourself with kindness. Adding epsom salts to your bath will not only leave your skin feeling incredibly soft, but also release pain in your neck and shoulders you may be holding from stress. Use your time in the tub to relax, and let your mind wander. Maybe play some calm music, or listen to your favourite podcast. You could even try meditating in the bath to achieve ultimate calm. 

Final thoughts on Sunday scaries
Sunday Scaries are a real thing and felt by the majority of the population. Instead of feeling overwhelmed and anxious, you can use this as an opportunity to use science-backed tools to help you reduce stress and start the week feeling more grounded and at ease.

With a little bit of intention and preparations, you can turn things around and set yourself up for successful week ahead!