6 Ways to Get Over the Dreaded Sunday Scaries
We've all been there.
You accidentally sleep in a little too late on Sunday morning, and by the time you fix your bed head, wipe the sleep from your eyes, and pick up a peppermint mocha from the nearest Starbs (helllloooo holidays)...it's already 1pm. Panic starts to set in.
You run through your list of typical Sunday scary questions. "How much homework do I have?", "How much money did I blow on lemon drop shots last night?", "What am I even doing with my life?" You get the picture.
But before you start questioning your life existence, listen to us.
First, throw on your fav oversized Hangover Hoodie (that makes everything better) and second...read this article. Below, Psychiatrist Vania Manipod details the top 5 ways to avoid the Sunday scaries in an article she wrote for Self.com. Plus we've also included our number one tip that we here at Hangover Hoodies swear by. You'll be back and better than ever in no time!
1.) Pour a Pouch of Liquid I.V. into a Talllll Glass
This tip wasn't included on Psychiatrist Manipod's list but it is a MUST here at the Hangover Hoodie office. Whether you are hungover from the night before or just tired, Liquid I.V. is the perfect way to start your morning off right!
One stick of Liquid I.V. has 2-3x the hydration of a normal glass of water using their breakthrough Cellular Transport Technology (CTT). The science behind it is impressive, and with 7 different flavors you're never going to want to stop drinking...trust us.
We love it so much that we partnered up with Liquid I.V. and when you use our code "HANGOVERHOODIES", you'll get 25% off your order PLUS free shipping. Happy hydrating!
2.) Learn to identify and then call out your anxious thoughts on Sunday
Take note of your specific thoughts on Sunday and see what patterns you spot. A couple of common thoughts I’ve picked up on from both myself and patients are, “I’m so behind on X, I should have gotten more done last week!” and, “I’m so dreading that big nerve-racking meeting/presentation/appointment I have on Wednesday, this week is gonna suck.”
Let’s address the first anxious thought: If you find yourself feeling bad about procrastinating last week or for not setting yourself up for an easier week ahead, instead of wishing you could go back and change the past, channel that anxious energy into having a more productive start to the week and tell yourself that you’ll make that big task a priority. The same thing goes for making premature assumptions that the week isn’t going to go well: Chances are that you’ve been in a similar situation before—and ended up doing perfectly fine. Our inner critic can seem even louder on Sunday, so go easy on yourself and remind yourself that having these types of anxious thoughts is normal, but they are just that—anxious thoughts.
Because the way we start our day generally influences how we’ll feel the rest of the day, make it a Sunday habit to call out or challenge each negative thought with a positive one. For example, I often give myself a mini pep talk by saying something like, “You’ve done this before, and you know you’ve got this!” or, “You’re just anxious because you want to do a good job, and you will.” Come up with your own lines or mantras that resonate with you.
3.) Write a (short) to-do list on Sunday.
Another strategy I use to deal with anxious feelings on Sunday is to write out my to-do list for Monday—or for the whole week, if I’m feeling really ambitious. But even writing just a few tasks you’d like to knock off on Monday (reply to emails, grocery shop after work, call Mom) can help you go into the week with a plan and start you off on a productive note. Your to-do list doesn’t need to be exhaustive, unless you’d like to map out more of your week in detail—your choice.
Putting to-dos to paper can help alleviate some of the stress by getting them off of your mind and into words; this acknowledgment is really you taking a small, actionable step. Seeing your tasks on paper can also help you get organized and put proper thought into how to check items off in an efficient way. I ask myself questions like, which of these tasks is the easiest and can be done over coffee first thing in the morning? What task will require the most time? I also notice that, when I see my Monday to-do list spelled out in front of me, it’s often not as overwhelming as I’ve hyped it up to be in my head.
I try to remember to write my to-do list Sunday nights shortly before I go to bed in an effort to declutter my mind right before trying to fall asleep. It’s on paper, you’re not going to forget it, and you have permission to stop thinking about it.
4. ) Plan a semi-productive Sunday morning.
There’s this notion that Sundays are meant to be lazy, and many people turn off their alarms and sleep in. When you do this, you may actually set yourself up for a harder time falling asleep when your normal bedtime approaches.
I prefer to keep Sunday a bit more structured by waking up at a time that’s a bit closer to my normal wake time during the workweek. (By the way, maintaining as close to a consistent wake time as possible is actually what sleep experts recommend anyway.)
Then I typically schedule a morning activity on Sundays, like a workout or going to church, to force myself out of bed, which makes the routine of waking up early on Monday much easier. Also, get in bed at an appropriate time to ensure a good night’s rest (but you know this!).
5.) Get off your computer and smartphone, seriously.
Believe me, I understand the urge to check email to wrap your head around what you’re in for on Monday. But if the act of checking work emails stresses you out, set boundaries on how often you check. For instance, maybe you allow yourself to check your email for 10 to 15 minutes after breakfast on Sunday to avoid any surprises at the beginning of the week, but that’s the only “email window” you allow yourself for the day.
Passively scrolling through social media during downtime on Sundays can also make you feel bummed out. Comparison on platforms like Instagram is a natural impulse, yes. But whenever I scroll through social media because I’m bored on a Sunday, I find that I compare myself even more to others, especially when I see pictures of people on vacation or doing fun things while I’m just on my couch. There’s a sense of, “Oh, that person had a better weekend than I did,” and it can leave a person feeling like they missed out on an opportunity or didn’t properly take advantage of their free time.
Of course, this isn’t true, and weekends are for you to spend as you see fit and to do what makes you happy. So, be extra mindful of any smartphone use. If social media impacts you heavily on Sundays, try using an app, like Moment, that helps you monitor how much time you spend on social media and can also block the apps for you when you want a break. Also, try using social media more purposefully: Using it to follow and keep in touch primarily just with real friends and family, and not to follow endless influencer accounts whose highlight reels make you envious, can ultimately help improve how you feel on Sunday.
Another smartphone tip: I recently started enforcing the strategy of putting away my phone one full hour before bed and found that this super simple technique (even though it can be tough to keep your hands off) has improved my sleep immensely.
6.) Schedule fun activities and self-care time during the week.
The goal here is to make the difference between, say, a Monday and a Friday feel slightly less extreme. Why save all fun and enjoyment for the end of the week? I find that the work week is much more tolerable if I plan perks for Monday/Tuesday/Wednesday, which might be anything from going out to a dinner with friends or watching a reality TV show on a particular night. I go as far as noting these things in my calendar so I treat self-care time as important as appointments, meetings, and other obligations.