WEBVTT 00:00:01.539 --> 00:00:06.120 Hi, I'm Kara Sutterfield and this is my podcast. 00:00:06.780 --> 00:00:09.779 After over 20 years of leading one -on -one and 00:00:09.779 --> 00:00:12.939 group coaching in professional settings, I developed 00:00:12.939 --> 00:00:15.939 a passion for helping other women uncover who 00:00:15.939 --> 00:00:19.019 they long to become and how to live into that 00:00:19.019 --> 00:00:22.859 vision of self today. Let's deep dive into this 00:00:22.859 --> 00:00:26.440 profound exploration together, discover how best 00:00:26.440 --> 00:00:29.559 to embody the highest version of ourselves, and 00:00:29.559 --> 00:00:33.140 take action in this present moment. To Be Her 00:00:33.140 --> 00:00:38.240 Now. Welcome back to the To Be Her Now podcast. 00:00:38.500 --> 00:00:40.799 I am so thrilled to be here with you. My name 00:00:40.799 --> 00:00:44.179 is Kara and I am your host. And today we are 00:00:44.179 --> 00:00:48.710 going to talk about the Sunday Scaries. I was 00:00:48.710 --> 00:00:50.509 having lunch with some co -workers recently and 00:00:50.509 --> 00:00:53.070 one of them mentioned getting the Sunday Scaries 00:00:53.070 --> 00:00:55.789 and as a result sort of rearranging their time 00:00:55.789 --> 00:00:58.350 on the weekend to help alleviate that. And just 00:00:58.350 --> 00:01:01.909 in case you're not as informed just like I was 00:01:01.909 --> 00:01:04.709 not as informed, I had to look up what the Sunday 00:01:04.709 --> 00:01:07.329 Scaries were to make sure I understood what she 00:01:07.329 --> 00:01:10.530 was saying. So here is the definition. The Sunday 00:01:10.530 --> 00:01:14.329 Scaries refer to the feelings of anxiety and 00:01:14.329 --> 00:01:17.150 dread or unease that many people experience on 00:01:17.150 --> 00:01:19.390 a Sunday usually in the afternoon or evening 00:01:19.390 --> 00:01:22.790 kind of as the weekend is winding down and the 00:01:22.790 --> 00:01:25.450 upcoming work week starts to loom. It's actually 00:01:25.450 --> 00:01:28.299 super common It can feel like a pit in your stomach, 00:01:28.739 --> 00:01:31.420 raising thoughts, irritability, or just a general 00:01:31.420 --> 00:01:34.400 sense of stress about responsibilities, deadlines, 00:01:34.579 --> 00:01:37.140 or returning to a routine, and often tied to 00:01:37.140 --> 00:01:40.019 burnout, a lack of work -life balance, or even 00:01:40.019 --> 00:01:43.379 a deeper dissatisfaction with one's job or lifestyle. 00:01:44.299 --> 00:01:47.819 The idea caught my attention because I have absolutely 00:01:47.819 --> 00:01:51.140 experienced the Sunday scaries at various points 00:01:51.140 --> 00:01:54.000 in my adult life. And I'm at a point that I don't 00:01:54.000 --> 00:01:56.640 really experience them very often now. And so 00:01:56.640 --> 00:01:59.439 I thought I'd compile a list of several ways 00:01:59.439 --> 00:02:02.920 to help combat them in how you structure your 00:02:02.920 --> 00:02:06.260 weekend. So here we go. Here are some ways to 00:02:06.260 --> 00:02:09.360 combat the Sunday scaries if you are currently 00:02:09.360 --> 00:02:11.560 experiencing them. And I actually liked the way 00:02:11.560 --> 00:02:13.259 this was brought up by my friend because she 00:02:13.259 --> 00:02:16.400 was saying that she had to start rearranging 00:02:16.400 --> 00:02:19.330 her weekend and how she spent her time. So she 00:02:19.330 --> 00:02:21.810 used to get all of her errands and all of her 00:02:21.810 --> 00:02:24.569 things done on Saturday and then spend Sunday 00:02:24.569 --> 00:02:27.169 relaxing. But she started to notice that she 00:02:27.169 --> 00:02:29.229 would get the Sunday scaries with all of that 00:02:29.229 --> 00:02:32.069 time to rest and be still. And so she actually 00:02:32.069 --> 00:02:34.469 flip -flopped how she handles her weekends now. 00:02:34.620 --> 00:02:37.379 She takes a rest day on Saturday to recoup from 00:02:37.379 --> 00:02:39.539 the week and at a time when she's not going to 00:02:39.539 --> 00:02:41.020 get overwhelmed with thoughts of work because 00:02:41.020 --> 00:02:42.919 she knows she still has a whole day. And then 00:02:42.919 --> 00:02:45.500 she spends Sunday preparing for the week ahead 00:02:45.500 --> 00:02:48.379 and all of that action and that busyness both 00:02:48.379 --> 00:02:51.319 alleviate the anxiety because she's doing things 00:02:51.319 --> 00:02:53.500 in the way of preparing for the week and also 00:02:53.500 --> 00:02:55.419 just keep her busy so that she's not sitting 00:02:55.419 --> 00:02:58.039 around with those looming thoughts. But here 00:02:58.039 --> 00:03:01.759 are seven more ideas to combat the Sunday scaries. 00:03:01.979 --> 00:03:05.620 Number one. Create a Sunday ritual that you look 00:03:05.620 --> 00:03:08.219 forward to. So instead of letting Sunday evenings 00:03:08.219 --> 00:03:10.939 become a countdown to Monday, intentionally design 00:03:10.939 --> 00:03:13.840 a ritual that nourishes you. For example, you 00:03:13.840 --> 00:03:16.500 could cook a favorite meal like a homemade pasta 00:03:16.500 --> 00:03:19.120 or a cozy stew. You know, maybe you listen to 00:03:19.120 --> 00:03:20.979 music while you're doing that. Something that 00:03:20.979 --> 00:03:23.300 just soothes you, takes you out of your head, 00:03:23.400 --> 00:03:25.759 gets you in the moment. You could light candles, 00:03:26.020 --> 00:03:28.659 put on something soft and cozy, and curl up with 00:03:28.659 --> 00:03:30.990 a book you've been saving. Or you could maybe 00:03:30.990 --> 00:03:34.150 watch a nostalgic movie or a feel -good show 00:03:34.150 --> 00:03:36.830 that brings warmth instead of overstimulation 00:03:36.830 --> 00:03:39.669 to something to really relax. You could even 00:03:39.669 --> 00:03:42.330 do something like create a Sunday self -care 00:03:42.330 --> 00:03:44.520 basket. And you could fill it with items like 00:03:44.520 --> 00:03:47.840 a face mask, maybe your favorite tea, your journal, 00:03:48.219 --> 00:03:51.800 cozy socks, maybe essential oils, anything that 00:03:51.800 --> 00:03:54.139 becomes your sacred wind down time. You just 00:03:54.139 --> 00:03:56.379 sort of have it all in one place and something 00:03:56.379 --> 00:03:58.439 you look forward to. Ultimately, the goal here 00:03:58.439 --> 00:04:00.900 would be to teach your nervous system to associate 00:04:00.900 --> 00:04:04.039 Sunday nights with comfort and not dread. Idea 00:04:04.039 --> 00:04:07.050 number two is to plan your week gently. Maybe 00:04:07.050 --> 00:04:09.849 set aside 10 to 15 minutes to review your upcoming 00:04:09.849 --> 00:04:12.870 week so that you can shift from anxiety and into 00:04:12.870 --> 00:04:15.389 empowerment because you will have a plan. You 00:04:15.389 --> 00:04:17.709 could maybe use a planner or a whiteboard to 00:04:17.709 --> 00:04:19.769 sort of sketch out your top three priorities 00:04:19.769 --> 00:04:22.410 for the week. Not everything, just a few major 00:04:22.410 --> 00:04:24.810 focuses that you're going to walk into Monday 00:04:24.810 --> 00:04:26.730 morning knowing that you're going to tackle. 00:04:27.040 --> 00:04:29.699 If you have the control over your schedule, maybe 00:04:29.699 --> 00:04:33.680 try moving high -energy tasks like meetings or 00:04:33.680 --> 00:04:37.319 errands or coaching to later in the week if possible 00:04:37.319 --> 00:04:40.120 so that Monday feels more calm and more manageable. 00:04:40.379 --> 00:04:43.240 Also, this is meant to be a brief overview. Don't 00:04:43.240 --> 00:04:45.259 try to solve everything on Sunday. Just give 00:04:45.259 --> 00:04:47.699 yourself a broad sketch just so nothing sneaks 00:04:47.699 --> 00:04:50.740 up on you. You could even choose one anchoring 00:04:50.740 --> 00:04:53.569 habit to focus on during the week. like walking 00:04:53.569 --> 00:04:56.350 daily or drinking more water rather than overwhelming 00:04:56.350 --> 00:04:58.829 yourself with a full routine or overhaul. Think 00:04:58.829 --> 00:05:01.810 of this as preparing a soft place to land, not 00:05:01.810 --> 00:05:04.189 gearing up to battle. That idea will work if 00:05:04.189 --> 00:05:06.250 you are someone who feels like you're running 00:05:06.250 --> 00:05:08.810 into your weak blind. But if you're someone who 00:05:08.810 --> 00:05:11.990 overthinks, the third idea is for you sort of 00:05:11.990 --> 00:05:14.470 the opposite of our second one. The third idea 00:05:14.470 --> 00:05:17.189 to combat the Sunday Scaries is to limit work 00:05:17.189 --> 00:05:19.939 related thoughts. One of the biggest Sunday scaries 00:05:19.939 --> 00:05:22.779 triggers is to mentally dive into the work week 00:05:22.779 --> 00:05:25.879 too early. And if this is you, you might try 00:05:25.879 --> 00:05:28.699 a few of these things associated with limiting 00:05:28.699 --> 00:05:31.439 your work -related thoughts. Set a clear boundary. 00:05:31.839 --> 00:05:34.600 No work emails or slack messages after a certain 00:05:34.600 --> 00:05:37.879 time or at all on Sunday if you can. Or you could 00:05:37.879 --> 00:05:41.120 try muting work notifications or even delete 00:05:41.120 --> 00:05:43.680 apps temporarily if they're too tempting. When 00:05:43.680 --> 00:05:46.379 work thoughts pop up, jot them down on a notepad 00:05:46.379 --> 00:05:48.620 and remind yourself this is a Monday thought. 00:05:48.779 --> 00:05:50.879 I can let it go for now. Or you can even try 00:05:50.879 --> 00:05:53.360 replacing the urge to get ahead with something 00:05:53.360 --> 00:05:56.300 nourishing. Maybe try a creative hobby or a walk 00:05:56.300 --> 00:05:59.399 outside or time with loved ones. Just remember 00:05:59.399 --> 00:06:03.019 that Monday you is absolutely capable and Sunday 00:06:03.019 --> 00:06:06.360 you deserves rest to prepare for the week. The 00:06:06.360 --> 00:06:09.860 fourth idea I have to combat the Sunday scaries 00:06:09.860 --> 00:06:12.850 is to move your body. I actually talk about this 00:06:12.850 --> 00:06:15.970 a lot in different contexts, but movement can 00:06:15.970 --> 00:06:18.449 work magic on your nervous system, especially 00:06:18.449 --> 00:06:20.689 when it's done with the intention to care for 00:06:20.689 --> 00:06:22.949 yourself and not to punish yourself. So here's 00:06:22.949 --> 00:06:25.129 some ideas to get your body moving. Go for a 00:06:25.129 --> 00:06:27.569 walk in nature and leave your phone at home so 00:06:27.569 --> 00:06:29.750 that you can really let your senses rest. Or 00:06:29.750 --> 00:06:32.689 maybe you could try a short 15 minute yoga session 00:06:32.689 --> 00:06:35.029 or stretch while listening to calming music. 00:06:35.120 --> 00:06:36.680 You could even dance around your living room 00:06:36.680 --> 00:06:38.939 to your favorite song. Movement doesn't have 00:06:38.939 --> 00:06:41.459 to be structured. It just has to feel good. Maybe 00:06:41.459 --> 00:06:43.579 do some light gardening or yard work. Get your 00:06:43.579 --> 00:06:45.420 hands in the dirt and reconnect with the earth. 00:06:45.560 --> 00:06:48.540 Moving your body helps shift anxious energy into 00:06:48.540 --> 00:06:51.680 a more grounded presence. My fifth idea is to 00:06:51.680 --> 00:06:54.639 connect with someone. Anxiety thrives in isolation 00:06:54.639 --> 00:06:57.660 and a moment of connection can be so powerful 00:06:57.660 --> 00:07:00.439 in helping move you out of it. It can be as simple 00:07:00.439 --> 00:07:02.560 as calling a friend or a family member just to 00:07:02.560 --> 00:07:04.639 chat. You don't have to have an agenda and you 00:07:04.639 --> 00:07:07.379 don't have to have updates ready to go, but just 00:07:07.379 --> 00:07:09.819 to reach out and connect. Maybe you could cook 00:07:09.819 --> 00:07:11.959 dinner together with your partner or your kids 00:07:11.959 --> 00:07:14.600 or roommate and share one thing that you're grateful 00:07:14.600 --> 00:07:18.019 for. Because remember, negativity or anxiety 00:07:18.019 --> 00:07:21.579 and positivity or gratitude cannot function in 00:07:21.579 --> 00:07:23.920 your brain at the same time. So it's an automatic 00:07:23.920 --> 00:07:25.860 way to switch it off. You can invite someone 00:07:25.860 --> 00:07:28.600 to go on a Sunday walk or coffee date. It doesn't 00:07:28.600 --> 00:07:31.100 have to be deep, just connecting. It would also 00:07:31.100 --> 00:07:33.100 kill two birds with one stone by getting your 00:07:33.100 --> 00:07:35.240 body moving. I know sometimes connecting with 00:07:35.240 --> 00:07:37.899 others can be tough, especially if you live alone. 00:07:38.040 --> 00:07:40.019 So it can even just be to send a voice note to 00:07:40.019 --> 00:07:41.980 someone you care about or even chat with your 00:07:41.980 --> 00:07:44.939 neighbor. Being seen and heard by another human 00:07:44.939 --> 00:07:48.139 can reset your entire emotional state. Okay, 00:07:48.360 --> 00:07:51.279 the sixth idea I have for combating the Sunday 00:07:51.279 --> 00:07:54.759 scaries is to make Monday better as much as is 00:07:54.759 --> 00:07:57.279 in your control. Part of Sunday anxiety comes 00:07:57.279 --> 00:08:00.160 from the belief that Monday will be hard or dreadful. 00:08:00.379 --> 00:08:02.839 Refrain that by adding something to look forward 00:08:02.839 --> 00:08:05.920 to. Maybe plan a fun breakfast on Monday or something 00:08:05.920 --> 00:08:08.180 that feels like a treat. You could download a 00:08:08.180 --> 00:08:10.220 podcast you love and save it for your Monday 00:08:10.220 --> 00:08:12.639 commute or walk. You could wear something that 00:08:12.639 --> 00:08:15.420 makes you feel confident and cozy. or even schedule 00:08:15.420 --> 00:08:18.079 something small and uplifting on your calendar, 00:08:18.379 --> 00:08:21.040 like a coffee ketchup, or a lunch break outside, 00:08:21.160 --> 00:08:24.220 or a midday walk. When you plant joy into Monday, 00:08:24.459 --> 00:08:27.120 you water down the fear. An idea number seven 00:08:27.120 --> 00:08:29.939 to combat the Sunday scaries and start to look 00:08:29.939 --> 00:08:33.000 forward to Monday is to reflect instead of dread. 00:08:33.360 --> 00:08:36.759 Sundays are a sacred threshold. Rather than spinning 00:08:36.759 --> 00:08:39.840 in anxiety, use this time to reflect and integrate. 00:08:40.159 --> 00:08:42.500 Here's some prompts that you can use. What went 00:08:42.500 --> 00:08:45.580 well last week? big or small. What did you learn 00:08:45.580 --> 00:08:48.360 about yourself or others? What can you release 00:08:48.360 --> 00:08:50.860 from last week that you no longer need to carry? 00:08:51.200 --> 00:08:54.559 What would make you proud by next Sunday? You 00:08:54.559 --> 00:08:57.200 could write these out in a journal or talk them 00:08:57.200 --> 00:09:00.139 out with a loved one or simply take a moment 00:09:00.139 --> 00:09:02.279 in silence to just think about these things. 00:09:02.799 --> 00:09:05.480 This turns Sunday from a pit of dread into a 00:09:05.480 --> 00:09:07.899 platform for growth. And speaking of a platform 00:09:07.899 --> 00:09:10.730 for growth, I think it's worth noting whether 00:09:10.730 --> 00:09:13.549 or not you tend to spend your weekend avoiding 00:09:13.549 --> 00:09:16.669 the life that you have, meaning that you're numbing 00:09:16.669 --> 00:09:20.350 out, you're zoning out by watching TV or scrolling, 00:09:20.789 --> 00:09:23.149 you're drinking too much, you're running off 00:09:23.149 --> 00:09:25.450 the rails, eating a whole bunch of things that 00:09:25.450 --> 00:09:27.870 aren't going to make you feel great. Or are you 00:09:27.870 --> 00:09:29.929 spending your weekend building the life that 00:09:29.929 --> 00:09:32.669 you actually want? Are you investing in yourself? 00:09:32.950 --> 00:09:35.190 Are you studying something new? Are you looking 00:09:35.190 --> 00:09:37.309 for a different job? Are you spending time with 00:09:37.309 --> 00:09:40.230 people that uplift and grow you? Are you reading? 00:09:40.529 --> 00:09:43.649 Are you meal prepping? Are you taking great care 00:09:43.649 --> 00:09:46.350 of yourself so that as the weeks pass, you're 00:09:46.350 --> 00:09:48.450 making headway in the directions that matter 00:09:48.450 --> 00:09:51.250 to you? The Sunday Scaries aren't just about 00:09:51.250 --> 00:09:53.710 Monday. They're about feeling out of control, 00:09:54.009 --> 00:09:57.059 disconnected, or depleted. These practices may 00:09:57.059 --> 00:09:59.659 help you return to yourself, to the present moment, 00:09:59.820 --> 00:10:02.279 and to the power you already have to shape your 00:10:02.279 --> 00:10:05.019 days. I hope you found this list helpful and 00:10:05.019 --> 00:10:07.120 I really look forward to connecting with you 00:10:07.120 --> 00:10:11.019 again next week. Thanks for joining. We'll talk 00:10:11.019 --> 00:10:11.259 soon.