The “Sunday Scaries”, we’ve all had them. Here are some effective ways to ease the “scaries” and be in control:

1. Plan Ahead on Friday or Saturday: Take 20 minutes to organize the upcoming workweek. Make a to-do list in order of importance. This quick 20-minute task will put you in control!

2. Create a Relaxing Sunday Routine: Develop a soothing Sunday routine that helps you unwind and mentally prepare for the week. This might include activities like reading, taking a bath, meditation or enjoying a hobby.

3. Disconnect from Work: Try to avoid checking work emails or doing work-related tasks on Sundays. Creating a clear boundary between work and personal time helps reduce anxiety.

4. Exercise: Engaging in physical activity, such as going for a walk, jog, or doing yoga, can help alleviate stress and anxiety. Exercise releases endorphins, which are natural mood lifters.

5. Practice Mindfulness and Relaxation Techniques: Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help you stay present and reduce anxiety. These techniques are particularly helpful when practiced regularly.

6. Talk with Someone: Share your concerns and anxieties with a trusted friend, family member, or therapist. Talking about your feelings can provide emotional support and perspective.

7. Set Realistic Expectations: Understand that it’s normal to feel some level of anxiety about work, but try not to set unrealistic expectations for yourself. Remember that it’s okay not to be perfect.

8. Limit Caffeine and Alcohol: Excessive caffeine and alcohol can exacerbate anxiety. Be mindful of your consumption, especially on Sunday evening.

9. Get a Good Night’s Sleep: Ensure you get adequate sleep on Sunday night. A well-rested mind and body are better equipped to handle stress.

10. Positive Visualization: Spend a few minutes visualizing a successful and productive week ahead. This can help boost your confidence and reduce anxiety.

11. Prepare for Monday Morning: Lay out your clothes, meal prep, and gather any materials you’ll need for Monday morning. This can streamline your morning routine and reduce stress.

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