No need to fear Sundays—or the Mondays that follow. Try these simple suggestions to beat the Sunday night blues.

It can feel like a pit in your stomach. Or maybe it makes your heart flutter. Sometimes, it can escalate and paralyze you into staying in bed. The commonality: It always hits on Sundays. What is this feeling of anxiety and dread? It’s most likely the “Sunday Scaries.”

Despite the flippant-sounding name, the Sunday Scaries are the very real negative feelings that emerge at the end of a weekend, before you return to work or school. While they’re not a clinical condition, they can be anything from a minor annoyance to crippling anxiety.

According to the Mental Health First Aid training program, daily anxiety is an unpleasant state, but it can be quite useful in helping people “avoid dangerous situations and motivate them to solve everyday problems.”

However, once anxiety begins to interfere with your everyday activities, responsibilities and relationships, or it’s severe and persistent when coupled with feelings of pain, fear and avoidance—it’s a good idea to seek help from a qualified professional. This is especially true if you start to use substances, such as alcohol or drugs, to cope with or suppress these feelings.

Weekends are supposed to be a time to recharge and unplug from work. Even a few hours lost to worrying about work can drain your mind and body. If the Sunday Scaries are robbing you of joy and rest, consider these strategies to get your weekend back.

• Work on a project. Replace bad habits you may have to combat the Sunday Scaries, such as alcohol and substance use, with positive and productive habits. Work on a project that requires your full attention either physically (like working on a yard or house project) or mentally (like knitting or crossword puzzles).
• Indulge in some “me time.” Whether it’s getting lost in a good book or turning on a podcast, self-care is not a trend. It’s a proven way to invest in your mental well-being.
• Make a to-do list. Jot down your upcoming weekly work tasks and reminders. Putting things on paper and prioritizing them can put your mind at ease on Sunday and free you up to tackle them on Monday.
• Make Monday more attractive. If you’re dreading Monday, make it more appealing by treating yourself to a pick-me-up, such as coffee from your favorite shop or takeout from your favorite café.
• Talk it out. If you’re feeling anxious, talk about your feelings and symptoms with someone who can listen nonjudgmentally.

No matter what you call them—the Sunday Scaries or something else, realize that you can take back your weekend. Even small changes can have a big impact on your mental health. 

Used with permission from Mental Health First Aid.