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We’ve all been there... Sunday rolls around and instead of feeling relaxed and ready for the week ahead, you start to feel a creeping sense of dread. If this sounds all too familiar, you're in the right place as psychological coach Lucy Spicer shares her best advice for reclaiming your Sunday...
What Are Sunday Scaries?
'Sunday scaries' refer to the feelings of anxiety or dread that many experience on a Sunday as the weekend comes to an end and a new workweek looms. It often means worrying about things and can create feelings of unease and nervousness.
"That uncomfortable feeling is often a form of anticipatory anxiety, where we worry about things that haven’t happened yet. Our brain gets stuck thinking about potential challenges in the week ahead, and this can trigger stress before anything actually happens," says Lucy. Here are my five top tips to help fight those feelings...
1. Reframe Your Thinking About Monday
The root of 'Sunday scaries' often lies in how we think about the week ahead. Instead of letting your mind spiral into thoughts of how busy or stressful Monday might be, try reframing your mindset. Focus on something positive that could happen during the week, whether it’s a meeting you’re excited about or dinner with a friend. By shifting your focus to think about the good, you’re helping to train your brain to stop anticipating the worst.
The science: Anticipatory anxiety thrives when we fixate on negative outcomes, but cognitive reframing - replacing negative thoughts with positive or neutral ones can help break that cycle.
2. Plan Something You Enjoy For Sunday Evenings
If Sunday feels like a countdown to Monday, break the cycle by scheduling something fun or relaxing for the evening. Whether it’s watching your favourite series, taking a long bath (with your favourite NEOM products of course), or going on a walk with a friend, having something to look forward to can ease that sense of dread.
The science: Engaging in pleasurable activities releases dopamine, a feel-good neurotransmitter which helps counteract stress and anxiety.
3. Create A Monday To-Do List Early
Sometimes, the 'Sunday scaries' are a result of feeling unprepared. Try creating a to-do list for Monday before the weekend even starts - either on Friday afternoon or Sunday morning. That way, you’ve already mapped out what needs to be done and you can enjoy the rest of your weekend knowing you have a plan in place. To elevate this experience use your favourite product from the scent to de-stress range. Our brain associates certain scents with experiences, so using a calming scent while writing your Monday plan can help you link it to a stress-free feeling.
The science: Uncertainty fuels anticipatory anxiety. By having a clear plan, you're giving your brain a sense of control which can reduce feelings of stress & overwhelm.
4. Practice Mindfulness Or Relaxation Techniques
Mindfulness exercises like deep breathing or meditation can work wonders in calming your nervous system. If you find your mind racing with worries about the week, taking a few minutes to ground yourself in the present moment can bring immediate relief. You can take this practice even further by rubbing the NEOM Calming Pen onto your pulse points and breathing in the relaxing aroma. I also love diffusing the Real Luxury Essential Oil Blend through my Wellbeing Pod Luxe which has a breathing light mode function that you can align your breathing too as the light dims and brightens.
The science: Mindfulness interrupts the “fight or flight” response triggered by anxiety, by regulating your nervous system which helps to bring you back to a state of calm.
5. Get Outside
Exercise is one of the best natural remedies if you're feeling a little out of sorts. Going for a walk, doing some light stretching, or booking a Pilates class can help release tension and boost your mood. Plus, being in nature has been shown to reduce stress levels and promote relaxation which is perfect for shaking off those Sunday blues.
The science: Physical movement releases endorphins the body’s natural stress relievers, while exposure to nature lowers levels of cortisol, the stress hormone.