I'm the first to admit, I love feeling prepared and ready for the week. As a freelancer, I hold the keys to my own schedule. It used to be my Sunday evening ritual – sitting down and meticulously filling out my to-do list for the upcoming week. It's all too easy to get swept up in the whirlwind of life, the constant rush towards the next thing. Our schedules are packed, and our minds are on a never-ending race, fueled by society's insistence to do more, be more, achieve more.

I used to believe that staying "ahead" on a Sunday, prepping for whatever the week had in store, would help keep those creeping anxieties at bay. After all, who wants to start their week with a sense of dread? But, I'm not alone in this. One survey found that 8 in 10 professionals experience the infamous "Sunday Scaries," and that figure skyrockets to over 90% among Millennials and Gen Z.

What are the Sunday Scaries?

For some people it’s that unsettling sensation you’ll know too well, making you wish you had an extra day between Sunday and Monday. The Sunday Scaries also known as are those nagging feelings of anxiety and dread that tend to creep in every Sunday afternoon and linger into the evening.

It’s important to know that it's entirely normal to anticipate a bit of stress as the new week approaches. But what we truly need is a self-care toolkit, a set of rituals to not just cope but thrive in the face of the Sunday Scaries. Here are 4 ways to transform your Sunday nights into a time of calm and self-care.

Disclaimer: Please note, this post contains affiliate links. If you make a purchase through these links then I will be rewarded at no extra cost to you. All recommendations are wholeheartedly based on products I use and love.

1.Wind Down Ritual

Wind down your weekend with intention. There’s nothing like a soothing cup of herbal tea to let the body know it’s time to start relaxing and unwinding before bed.

For me, I like to end most evenings with a comforting hot drink. Lately, I've been loving Pukka's Chamomile, Vanilla, and Manuka Honey blend. Here's the magic—it contains apigenin, a natural compound found in chamomile that induces a sense of sleepiness. So, if you ever find yourself tossing and turning at bedtime, consider adding this to your nightime routine.

Yes, I'm ready to unwind

2. Journaling

Connect with yourself by getting what’s troubling you out of your head and onto paper. When you put your thoughts down, it's like a sigh of relief, making you feel lighter. There’s such magic in a daily gratitude practice, it's like a spotlight on the little joys we might miss. Suddenly, you're noticing all the little things that make you happy, and your mood gets a lovely boost.

Journaling is my personal go to practice, Manifest Dive Deeper by Roxie Nafousi is a brilliant starting point. I loved reading this with the simple yet inspiring exercises designed to nurture self-awareness, reflection, and personal growth.

Let's Dive Deeper

3. Nourish Your Body

Sundays offer a precious pause in our busy lives—an opportunity to slow down, nourish yourself and set the tone for the week ahead.

For me food is one of life’s joys, and cooking from scratch offers a mindful activity to dig up those recipes that i’ve bookmarked throughout the week or try a new one from an old recipe book. Whether you’re treating yourself to a home-cooked meal or ordering your favourite takeaway the act of nourishing your body sets a positive tone for the evening.

One thing I can’t live without in my kitchen which get daily use is my Copper Stone Frying Pan which is non-stick and non-toxic and that’s a non-negotiable when it comes to cooking for me.

Get started in the kitchen

4. Mindful Movement

Moving your body is a proven way to boost your mood. So by setting aside some time to release those endorphins and give yourself some extra self-care it can really help you to feel your best.

Exploring various Pilates styles has been a game-changer for managing my stress and my cycle. Opting for low-intensity workouts has helped balanced my cortisol levels, and by incorporating breathwork into my routine has made a remarkable difference in how I feel each day.

Introducing Sunday Softness, a bi-monthly online restorative Pilates and breathwork event designed to banish those Sunday Scaries and soothe and soften yourself into a peaceful evening. You will leave feeling restored, and ready for the week ahead.

Mark your calendars for Sunday, 29th October, at 5:30 PM (London,UK) on Zoom for an hour of Mindful movements that will ease your nervous system into a space of softness. Incorporating guided breath work, that will leave you feeling calmer, more focussed, and ready for a peaceful night’s sleep. Treat yourself to a soothing Sunday evening of self-care — a calming and restful way to to wind down at the end of the week.

Yes, I want to learn more!