As athletes, the anticipation of getting back to the grind after a well-deserved break can be daunting. This might mean going back to school, practice after holiday break, returning to work after vacation, or getting ready for your 9-5 after a restful weekend. No matter what return looks like for you, you might get that slight or extreme feeling of anxiousness. The term “Sunday Scaries” or “Sunday Blues” refers to the anxiety and stress that many people feel on Sundays, particularly in the evening, as the reality of the upcoming week sets in.
While this can be a real thing, with the right relaxation techniques, you can ease into the week ahead. Even though I rarely feel this way, there have been times in my past when I’ve dreaded going back to work. There are many things I have incorporated into my routine towards the end of a weekend to prevent me from working myself up before getting back to the daily grind. Below are a few relaxation tips for athletes, helping the unwind and prepare mentally for the challenges that lie in the week ahead.
Navigating the Sunday Scaries: Relaxation Tips for Athletes
Reflect and Celebrate. Start your Sunday by reflecting on your recent accomplishments. Celebrate your victories, big or small, and acknowledge the hard work you’ve put in. This positive mindset can set the tone for the week and help you approach it with renewed energy. Taking time to reflect, write in a gratitude journal, or pause can help you reset your brain and change your outlook on the week.
Active Recovery. Engage in light, enjoyable physical activities to promote active recovery. This could be a leisurely jog, a yoga session, or a casual game with friends. Physical activity releases endorphins, which can uplift your mood and help alleviate any stress or anxiety. When the weather is nice out, I’ll enjoy a legit Sunday stroll or drive with my family in my neighborhood. A visit to the park, a playground, or other outside space is a great way to kick negative thoughts or stressors out of my head and make room for more positive feelings.
Mindful Breathing: Incorporate mindful breathing exercises into your routine. Find a quiet space, sit comfortably, and focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This simple practice can calm your nervous system and enhance your mental clarity.
Binge! If you love shows and movies like me, use the day before jumping back into the grind as your tv time. A movie, series, or mindless reality tv can help distract you from the stress you might have for the days ahead. If you’re super ambitious and are one of those people who has a packed schedule: work, classes, workouts, competitions, etc., it’s okay to take a few minutes to unplug and let your mind decompress. Recently, I’ve started watching old black and white movies on Sunday evenings, which serve as great distractions before I start the week.
Cook. If you enjoy making a meal, cooking can be super therapeutic and a great activity to distract you from the grind ahead. Typically, I’ll make something I’ve enjoyed creating before, such as a light diner or dessert. I don’t try complicated dishes that can add to my anxiety or put me in a grumpy mood if they don’t taste right. Sometimes, making something easy and tasty can help you feel accomplished, enjoy something good to eat, and put you in a great mood before heading back to work.
Digital Detox: Take a break from digital devices, especially social media, in the hours leading up to bedtime. Constant exposure to screens can disrupt your sleep and contribute to feelings of restlessness. As much as I love social media, I’ve found that constantly scrolling isn’t always best for my mental health. Instead, I’ll find other activities to help me relax, such as watching that old school movie, reading a book or magazine, or finding time to brainstorm projects and other creative tasks on my to-do list before the week begins.
Plan and Organize: Ease the Sunday scaries by planning and organizing your week ahead. Create a to-do list, prioritize tasks, and set achievable goals. Having a clear plan can reduce feelings of overwhelm and help you approach the week with a sense of purpose.
While I might not feel the difference while I’m planning, I truly feel the difference when I’m rushing out the door the next morning. Simple things like putting out my workout gear and clothes for work, selecting my workout class in advance, and prepping meals like breakfast and lunch help me get an efficient start to the week.
Quality Sleep: Prioritize a good night’s sleep. Create a sleep-conducive environment by keeping your bedroom dark and cool. Avoid caffeine and heavy meals close to bedtime. Quality sleep is crucial for recovery and sets the foundation for a productive week.
Connect with Loved Ones: Spending time with friends or family can be a great way to relax. Share a meal, engage in light-hearted conversations, and enjoy each other’s company. Social connections can provide emotional support and help alleviate stress. A call on Sunday with my parents or a video chat with my sister is a great way to boost my mood before facing a week of work. In addition, finding time for a special activity to do with Kurt and our little one is always a great way to lessen my stress.
The Sunday scaries are a common phenomenon, but with proactive relaxation strategies, athletes can make the most of their rest day and face the upcoming week with confidence. By incorporating reflection, active recovery, mindfulness, digital detox, planning, quality sleep, and social connections, athletes can turn the ‘Sunday scaries’ into a day of rejuvenation and preparation. Keep in mind that the routine you have might need to change each week. Try switching up the activities you do (meditation, reading, cooking, etc. ) to keep your mind refreshed and engaged in the present. Sometimes, doing the same thing each weekend might become too monotonous, so mixing it up is a great way to add variety to your weekends.