{"id":15369,"date":"2019-09-25T18:36:08","date_gmt":"2019-09-25T18:36:08","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=15369"},"modified":"2019-09-30T22:01:25","modified_gmt":"2019-09-30T22:01:25","slug":"sunday-scaries","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/sunday-scaries\/","title":{"rendered":"Here’s How to Beat the Sunday Scaries for Good"},"content":{"rendered":"We\u2019ve all been there: You get home from Sunday brunch and all of a sudden you\u2019re hit with a pang of anxiety. You start to think about the week ahead, and from there you begin to spiral. (And if you consumed a little too much alcohol<\/a> over the weekend, then that anxiety is likely heightened.) You worry about all of the work that you have to do tomorrow, the obligations that you have to fulfill, and the stress<\/a> that comes along with the new week. Enter, Sunday scaries.<\/em>\r\n\r\nMaybe you\u2019ve only experienced them when you\u2019re hungover, or maybe it\u2019s something that occurs weekly for you. Regardless, there are ways to get rid of that looming cloud of anxiety for good. For some insight on how to prevent the Sunday scaries, we consulted Carmen Harra, PhD<\/a>, a psychologist and certified relationship expert who\u2019s worked with the likes of Hillary Clinton, Jennifer Lopez, and Barbara Walters. If she can help these high-profile personalities work through their issues, I\u2019m confident she can help us put an end to our Sunday scaries.\r\n

What are the Sunday scaries?<\/h2>\r\nThe Sunday scaries describe the anxiety many people feel on Sundays over having to return to work, school, or their weekly routines the following day. \u201cIt\u2019s an overwhelming feeling of discomfort or dread that many of us share, particularly if we dislike our job<\/a>, classes, or the people we have to be around during the week,\u201d Dr. Harra shares. \u201cWe can also experience the Sunday scaries if we feel inadequately prepared to face the challenges of the coming week.\u201d If you’ve never experienced such a feeling, then consider yourself lucky.\r\n

HOW CAN YOU STOP Them From Overwhelming You?<\/h2>\r\nAccording to Dr. Harra, the trick is to stop the oncoming anxieties in their tracks. \u201cIt\u2019s important to not indulge in fear or wallow in despair. Feeding your emotions creates a neural pathway for them in your brain, so that whatever you\u2019re feeling, you\u2019ll continue to feel,\u201d she advises.\r\n\r\nThe key is to train yourself to concentrate on something positive whenever negative thoughts start looming. Dr. Harra suggests think of an event that you\u2019re looking forward to or something positive that happened over the weekend. You can also imagine the prospect of something going in your favor this week. \u201cYou can discipline your mind to engage positive thoughts and repel negative scenarios,\u201d she shares.\r\n\r\n\"Young\r\n

Tips to Overcome the Sunday Scaries<\/h2>\r\nSo, the Sunday Scaries hit you like a ton of bricks. Now how can you cope?\r\n

Breathe and Stay Grounded<\/h3>\r\nFirst, you can perform stress-reducing exercises<\/a> to ground yourself. Dr. Harra suggests the following: Close your eyes and take several deep, slow, calming breaths<\/a>. Try not to think about what happened yesterday or what might happen tomorrow. Instead, align yourself with the present.\r\n\r\nFocus on your body: How do you feel? Are your muscles tense? Does your back hurt<\/a>? Sit straight and roll your shoulders in slow movements, releasing any physical tension you might feel. Stretch your muscles<\/a> and feel your body elongating. Smell the air around you, listen to the sounds you hear, touch an object within reach and notice it\u2019s texture. These elements contribute to grounding, which helps you tune into the present moment.\r\n

Get Organized<\/h3>\r\nNext, staying organized is a major force in warding off the Sunday scaries. Making to-do lists<\/a> and organizing your activities, whether in your phone or a notebook, will help you manage your time and prioritize your tasks. Ultimately, it\u2019ll lead to less stress<\/a>.\r\n

Be Easy on Yourself<\/h3>\r\nFinally, cut yourself some slack. Remind yourself that you\u2019re doing the best you can, and you shouldn\u2019t feel guilty for taking it easy over the weekend. \u201cSo what if you didn\u2019t get a million things done? They can wait; your emotional harmony and mental well-being come first,\u201d Dr. Harra reminds us.\r\n

How to Prevent Them from Happening in the First Place<\/h2>\r\nWhen you program yourself to remember that you don\u2019t have to face every daunting task at once, then you\u2019ll see that the Sunday scaries will arise less often. Yes, you\u2019ll still have to take that test or attend that meeting you\u2019re dreading. But it\u2019s crucial to remember that each task will happen one moment at a time\u2014and then it\u2019s done.\r\n\r\n\u201cUnderstand the fact that you won\u2019t have to face everything at all once,\u201d Dr. Harra shares. \u201cThe secret is to regain control of the things that threaten to take control of you. It begins in the mind and translates into the real world.\u201d\r\n\r\nEssentially, the key is to reprogram your mindset to welcome all things as they come. Then, even when negative thoughts start to creep in, remind yourself to think of positively. \u201cWelcome your Monday and the challenges that\u2019ll accompany it, knowing that you\u2019re greater than them,\u201d Dr. Harra advises. \u201cEmbrace what\u2019s to come, and you\u2019ll be able to conquer it.\u201d\n
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We\u2019ve all been there: You get home from Sunday brunch and all of a sudden you\u2019re hit with a pang of anxiety. You start to think about the week ahead, and from there you begin to spiral. (And if you consumed a little too much alcohol over the weekend, then that anxiety is likely heightened.) […]<\/p>\n","protected":false},"author":85,"featured_media":15372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[825,826],"tags":[424,641,863,617,1042],"coauthors":[22809],"class_list":["post-15369","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","category-stress","tag-alcohol","tag-breathwork","tag-healthy-habits","tag-mental-health","tag-work"],"acf":[],"yoast_head":"\nHere's How to Beat the Sunday Scaries for Good | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Do the Sunday scaries plague you on a weekly basis? 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