Waking Up From Anxiety – Overcoming the Sunday Scaries

For many, Sunday evenings are accompanied by unease and dread about the upcoming week, often known as the "Sunday Scaries." This experience, marked by anxiety about returning to work or school, is compounded by local, national, and global stressors like conflicts, wars, climate crises, and health emergencies. If waking up from anxiety or restlessness on Sundays resonates with you, let’s explore the Sunday Scaries, their broader systemic context, and strategies to navigate them.

What Are the Sunday Scaries?

The Sunday Scaries describe the apprehension and stress felt as the weekend ends and Monday approaches. Though not a clinical term, it encapsulates the anxiety many feel about resuming responsibilities, handling workplace demands, or managing uncertainty.

First gaining traction as a term in the 2000s, the Sunday Scaries reflect societal shifts, including the rise of work-life imbalance, the 24/7 work culture, and pressures amplified by global connectivity and constant news cycles.

What Contributes to the Sunday Scaries?

Factors that drive the Sunday Scaries include:

• Workplace Stress: Unrealistic demands, toxic environments, or job insecurity.

• Sleep Patterns: Irregular weekend schedules disrupting rest.

• Local, National, and Global Issues: Ongoing conflicts, violence, climate disasters, and public health crises intensify collective anxiety.

• Oppression and Inequities: Systemic racism, sexism, and other forms of oppression add layers of stress for marginalized groups.

• Personal Pressures: Perfectionism, overcommitment, and financial instability.

The Systemic and Global Impact on Anxiety

While anyone can experience the Sunday Scaries, marginalized communities often face unique burdens:

1. Oppression and Systemic Inequities: The anticipation of discrimination or microaggressions at work adds emotional labor. Additionally, economic disparities and social injustices increase stress.

2. Global Issues: Continuous exposure to distressing news—conflicts, wars, climate disasters, and public health crises—amplifies collective unease. This is especially true for communities disproportionately impacted by these crises.

3. Community Responsibilities: For those in collectivist cultures, balancing individual needs with family or community expectations adds complexity to the concept of self-care and preparation.

Navigating the Sunday Scaries and Waking up from Anxiety

To mitigate anxiety when waking up from anxiety or facing the Sunday Scaries, try these strategies:

1. Validate Your FeelingsAcknowledge the anxiety without judgment. Recognizing the systemic and personal contributors to your stress can reduce self-blame.

2. Plan for the Week Ahead

   1. Reflect on Achievements: Celebrate accomplishments from the previous week.

   2. Set Realistic Goals: Break the week into manageable tasks to reduce overwhelm.

3. Address Global and Systemic ConcernsEngage with causes that resonate with you, whether through activism, volunteering, or supporting organizations addressing issues like climate change, public health, or social justice. Feeling connected to meaningful work can alleviate feelings of helplessness.

4. Practice Sleep Hygiene

   1. Avoid screens and stimulants close to bedtime.

   2. Develop a calming evening ritual, such as journaling, mindfulness, or stretching.

5. Seek Joy in SundaysDedicate Sunday evenings to activities that uplift you, like hobbies, time with loved ones, or creative pursuits.

6. Build Community Support

Share your feelings with friends, family, or support groups. Finding solidarity in shared experiences can help you process collective anxieties.

Turning Sunday Anxiety into Empowerment

Waking up from anxiety doesn’t have to define your Sundays. By validating your feelings, addressing systemic pressures, and preparing with intention, you can transform Sunday Scaries into an opportunity for reflection, connection, and empowerment.

Initial Consultation

Book Now

Disclaimer

The information on this website is for general information purposes only. Nothing on this site should be taken as healthcare advice for any individual case or situation. This information is not intended to create, and receipt or viewing does not constitute, a healthcare professional-patient relationship. We do our best to keep information accurate and up to date, however mistakes do happen, and we cannot make guarantees regarding the accuracy of our information. We are not liable for any information on this website or your reliance upon it.