We all know the feeling, but what is Sunday anxiety and how do we kick it?

Anxiety can creep in at any time and sometimes there’s no rhyme or reason. You can find yourself feeling anxiety at night, or when it comes to sex, for example with orgasm anxiety. But for many of us, that knot in our stomach hits on a Sunday. It turns out that Sunday anxiety is really common—and there are things we can do to ease it.

Sunday dread is no fun. It’s like a glass-half-full feeling that hits around 4 pm—it’s still the weekend and you’re free to chill out, but you can’t help thinking it’s nearly Monday. The week looms like a giant grey cloud, even when you know you don’t have a stressful week ahead.

If you’re a fellow Sunday worrier, you’re really not alone, and now health specialists at Delamere have shared some helpful tips to soothe our weekend woes.

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How to combat Sunday anxiety:

1. Plan your Monday

Sometimes the anxiety can come from a fear of the unknown, so planning your day will help you feel more in control. You could start off with some calming morning meditation, a shower with a eucalyptus bouquet, or just a delicious breakfast to kick off the day.

Scheduling an event to look forward to will also help, whether it’s on Monday or later on during your working week. Plan to see friends, or even to binge-watch something on Netflix so that when those anxious thoughts creep in, you can remind yourself you have something you’re looking forward to.

2. Sunday is the new Saturday 

This one may take a while to get on board with because for most of us we’re our happiest on Saturday. Delamere’s specialists suggest you do all the boring Sunday errands and chores on Saturday so that you’re able to actually unwind and feel less stressed and more prepared for the week. 

We all need a day to just reset—so if you have a busy Saturday you will look forward to a lazy Sunday more.

3. Prioritize your self-care

Start thinking of Sunday as your “me day”—a chance to really get in tune with yourself and to relax. Research self-care day ideas, surround yourself with crystals for anxiety, and do things that make you happy, like taking a bubble bath or watching a movie. You could even try journaling, as sometimes writing down how you feel can really help.

Delamere says to write things down “so you can recognize what triggers your anxiety and stress, and learn ways to better control them.”

Exercise is also great for anxiety. It can distract you and work out those tense feelings. Yoga especially will encourage you to take deep breaths and calm your mind.

4. Take a break from the gram

Avoid endlessly scrolling. We know that social media can make us feel anxious—so that’s the last thing we need on a Sunday. Try to switch off, put your phone on silent and focus on yourself.

If you’re someone who checks their work emails and messages, first of all, why are you doing that to yourself? Remember you’re off the clock, and whatever it is can wait until Monday.

Delamere also says: “Before bed, it’s important to practice switching off from technology and learning how to get a good night's sleep, something which many people struggle to do on a Sunday evening. The blue light emitted by your smartphone restricts the production of melatonin, the hormone that controls your sleep-wake cycle”.