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Sunday scaries? Here's how to beat them booze-free

Sunday scaries? Here's how to beat them booze-free

It's Sunday afternoon. As the weekend comes to an end and Monday looms on the horizon, a sense of dread starts creeping in. Welcome to the Sunday scaries — that mix of anxiety, stress and blues that casts a shadow over the rest of the evening, making you dread the approaching Monday.

It might be tempting to reach for a drink to calm yourself — but there are so many other ways to tackle those feelings and set yourself up for a more peaceful start to the week.

Why does Sunday hit us so hard?

Also known as the Sunday Blues, the scaries are a real phenomenon. These feelings of dread or sadness typically crop up on Sunday afternoons or evenings and result from a few things.

First, the weekend provides a break from routine, which can feel amazing at first. However, that shift can also upset your sleep patterns and throw your body's natural rhythm off balance. This makes going from a relaxed weekend schedule to a packed workweek jarring.

Second, the looming workweek can trigger anxiety. The anticipation of upcoming deadlines, meetings and that never-ending to-do list can feel overwhelming.

Why you don't need booze to beat the blues

Some people drink a few glasses of wine or beer to take the edge off. While it works temporarily, alcohol is a depressant and will negatively impact sleep (and probably give you a hangover), leaving you feeling worse the following day. Plus, it’s a depressant and can exacerbate stress disorders or contribute to feelings of isolation — not the best of emotions to have as you move into a new week.

Booze-free ways to beat the Sunday scaries

Ready to tackle those scaries head-on? These alcohol-free strategies will leave you feeling calm, collected and ready to take on Monday like a boss:

  • Prepare for the week ahead: Sometimes, Sunday blues stem from being unprepared. So, take some time to organise your week. Plan your outfits, prepare some meals or make a to-do list. Getting organised will put you more in control.
  • Establish a soothing Sunday ritual: Building a comforting routine to help you stay calm as the weekend ends. Whether it's practicing yoga or listening to soft music, create a vibe that makes you feel cozy. Establishing positive associations with Sunday can help reframe your perception of the day
  • Practice mindfulness: Anxiety often stems from worrying about the unknown. So, when you feel the Sunday Scaries creeping in, take a moment to pause. Mindfulness techniques can help ground you in the present moment. Going for a nature walk, practicing meditation, breathing exercises, journaling or even listening to a wellness podcast are all great ways to support your mental health and ward off Sunday anxiety.
  • Plan something to look forward to: Instead of dreading Mondays, give yourself something to anticipate. Schedule brunch with a friend, arrange to visit that new lunch spot or line up a binge-watching day. This helps shift your focus from anxiety to excitement.
  • Get moving: Exercise is a time-tested stress reliever. You don’t have to go all out — a simple walk around your neighborhood or a quick yoga session can make a difference. Physical activity releases endorphins and endocannabinoids, which boost your mood and confidence to reduce stress levels. You'll also be energised rather than sluggish, which alcohol might have made you feel.
  • Reflect on the positive: Take time to reminisce about the good things that happened during your week or weekend. Practicing gratitude will shift your mindset from worry to appreciation.
  • Re-evaluate your sleep schedule: It's easy to stay up late trying to hold onto the last bit of the weekend. However, lack of sleep can make you dread the coming morning. Maintain consistent sleep and wake times throughout the week to avoid a jarring transition on Sunday night. Without alcohol, which can interfere with your sleep cycle, you’re giving your body a chance to recharge properly.
  • Limit screen time: Spending hours on social media or binge-watching TV might seem like easy distractions, but they often leave you feeling even more drained in the long term. Scrolling through perfectly curated Instagram feeds of other people's weekends can also fuel feelings of the fear of missing out (FOMO) or inadequacy. Instead, try unplugging from screens for a few hours to help your mind settle down. This will give you a more restful night and a better start to the week.
  • Connect with others: Isolation can amplify feelings of anxiety. So, reach out to a friend or family member for a chat, join a meetup group or connect with others online. Sharing your perspective will leave you feeling less alone and more supported.

Remember, it's OK to feel this way

Beating the Sunday Scaries doesn’t require alcohol. With a few simple strategies, you can support your mental health, reduce anxiety and make Sundays something to look forward to again.

Remember to be kind to yourself. The Sunday scaries are a common experience — feeling them doesn't mean you're doing anything wrong. Acknowledge your feelings without judgment, and remember that they're temporary. While it might take some time to find what works best for you, be patient with yourself as you explore these booze-free coping mechanisms.

Written by Mia Barnes

Mia is a freelance writer and researcher with a passion for women’s health and wellness. Mia is also the Founder and Editor-in-Chief of the healthy living online publication, Body+Mind Magazine

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