How to Combat the September Sunday Scaries: Tips for a Smoother Transition into Monday

As summer winds down and September arrives, many people experience a familiar feeling: the Sunday Scaries. This heightened sense of anxiety can creep in on Sunday evenings as the weekend comes to a close and the workweek looms ahead. You are not alone - seven in ten Britons experience the “Sunday Scaries” according to research commissioned by the government in 2022 (work stresses, lack of sleep and looming to do lists were reported in the research as the top causes of feelings of stress and anxiety on a Sunday).

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The Sunday scares are a form of anticipatory anxiety - in other words, worrying about something that is yet to happen…

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Tips for a smoother transition into your week? Here are my thoughts:

The distraction tactics reported vary by age group, with those aged 18 to 24 most likely to scroll on social media, 25 to 32 years olds reportedly binge watch TV and 33 to 40-year-olds turn to comfort eating. How interesting. ‍

Don’t Leave Your Worst Task till Last: Never leave your most hated chore on your to-do list till last thing on a Sunday. You may well hate the idea of it, but it will seem 10 times worse if it’s left handing over you when Sunday evening rolls in. ‍

‍No Blue Light before Bed: One of the best ways to unwind on Sunday evenings is to disconnect from screens. The blue light emitted from phones, tablets, and computers can disrupt your sleep cycle, making it harder for you to relax. Instead, dedicate the hour before bed to activities that calm you. This might be reading a book, meditating, or engaging in light stretching. This time away from screens can help create a restful environment conducive to good sleep. ‍

‍Brain Dump: As the evening approaches, worries about the week can build up. To clear your mind, set a timer for 10 to 15 minutes and write down all your thoughts and tasks. This “brain dump” will help you organise your mind and make facing Monday easier

‍Try Mindfulness and Mediation: Practicing mindfulness and mediation can help to break the loop of anxious overthinking on a Sunday and anchor you into the present. There are plenty of app that can help you do this: Calm, Headspace etc.

‍Get Moving: Getting in some exercise is a good way to keep your body busy so your mind doesn't go into overdrive and it can also help tire you out, so you can try and get the best night’s sleep.

‍Make a To Do List: This might seem counterintuitive if a To Do list as long as your arm is part of the reason for your anxiety - but prioritising your tasks on Sunday can help focus your mind on Monday.

‍Have a Relaxing Bed Time Routine: Having a calming bedtime routine can signal to your body that it’s time to unwind. Try incorporating relaxation techniques, such as taking a warm bath, practicing gentle yoga, or a herbal tea. Ensure you stick to a consistent bedtime to help regulate your internal clock, allowing you to wake up refreshed and ready for Monday.

‍Plan a treat: Take a moment to plan your week. Include your commitments, goals, and make sure you set aside some time for moments of joy you can look forward to—like dinner with friends or self-care time. Having things to look forward to can help reduce anxiety and promote positive experiences.