1. No Sunday night prep
This night needs to be free. Any other time is better. For example, do some food prep on Saturday (perhaps while listening to the smooth sounds of Dean Martin’s Greatest Hits).
2. Chunk it
Chunk your house cleaning. Break up your housecleaning into chunks. (I’m stealing from a working memory strategy). I do a load of laundry mid week (my son does his own (#man skills +not expecting a woman to do everything for him later!) Maybe I’ll vacuum real quick on Thursday night. Point is….don’t leave all that stuff til the weekend cuz you’ll push it off til the last minute which is…Sunday!
3. Let go of the narrative
A block of Sunday should be for tending to the garden of your mind because if it’s Sunday, chances are your neuroses are in full bloom. Acknowledge it and get out of yourself for a bit. Let go of your story– the one you’re starring in (it has to do with “I” and “me”). Remember the vastness of the universe, where you came from, where you are going and never forget – your steering wheel doesn’t actually steer. If this causes you more anxiety, try #4, then, if all is lost go straight to #11.
4. Read for comfort & perspective
Always have your Sunday Anxiety go-to books. You know the ones- dog-eared, underlined, chocolate smudged, reread over and over. It’s ok, because if you’re rereading them you need them. Here are some of our funny picks: Hyperbole and a Half, Let’s Pretend This Never Happened, The Big Activity Book for Anxious People, and Anything by Anne Lamott’s funny, freethinking spirituality.
5. Exerlisten
This a twofer in which you exercise and listen simultaneously. I made up the word just now. I may or may not like it. I suggest podcasts that have the benefit of helping your anxiety or other emotional concerns, at least part of the time. It’s tempting to binge the latest true crime series, but you can do that in your car or folding laundry on Wednesday. Here are some of our picks. Again, no judging, but you can contribute to the podcast suggestions! Being Well, The One You Feed, Ten Percent Happier, Tara Brach, Get Sleepy (Thomas’s voice!), Sam Harris Waking Up App & another list of top podcasts for anxiety here. There are so many -enough for a separate post.
6. Go to the movies
Now that your Sunday afternoon/evenings are freed up, head out for a movie. At the actual theater. The cinema. Yes, they are still around and offer a nostalgic and dare I say a way better viewing experience than your streaming tv. Try it. Get the large popcorn for $27 and a Diet Coke for $19 with free refills and sit back, relax, & enjoy the show.
7. Call a friend who probably also has S.A.
There’s a high probability someone you know is also freaking out on Sunday. Why not have a monthly zoom support group (SASG). Add wine if you want if doesn’t complicate things, but that’s a slippery slope & another post.
8. Laugh like a mother f–er
I have gone to see stand-up or improv on a Sunday night a few times and it changed my entire Sunday night-Monday experience. Unfortunately I now live in a place that makes me want to never leave the house so as an alternative, Netflix has a TON of stand-up specials to choose from, whatever your preference/style, clean or dirty.
9. Create a Monday treat
A morning trip to your favorite coffee shop for the double caramel, half-caf, soy complicated whatever (or just tall, dark and hot, my order). Or, if you already do that, maybe you get your favorite takeout for lunch or dinner or get the pedicure after work on Monday. Point is, create something to look forward to on Mondays. Donuts?
10. Classic film cozy-up
I love this one. Light a candle and cozy up with a classic film (even better in your bed. Hopefully it is raining). Get lost in simpler times, when men wore hats and women sauntered around living rooms with flowing gowns and martinis. (Bogart’s lispy accent, Jimmy Stewart’s calming midwestern drawl, Paul Newman’s eyes, Bette Davis’s take no shit command of everyone and Marlon Brando’s everything). For 30 minute time travel I recommend the Donna Reed Show (Prime). I feel like Donna Reed would handle Sundays & anxiety like a champ. On Monday morning wake up and put on your What Would Donna Reed Do Pants (WWDRD) and tackle the day like a mid century goddess.
What Would Donna Reed Do?
11. Grab the gummies
When all hope is lost (or it’s Saturday). And do let me know if it works, please. SUNDAY SCARIES CBD GUMMIES! Someone is doing some good SEO because this is popping up everywhere in my searches and is the only thing on this list I have not tried. *
*I tried a different brand. Taste like chewable vitamins. Nothing.
