Have you ever noticed how Sundays carry a certain weight?
Whether it’s first thing in the morning and the realization that your weekend is half-over kicks in, or in the evening, that creeping dread as Monday ticks ever-closer…
There’s just something about Sundays that can really unsettle our nervous system, leaving us feeling all jangly inside! 😖
I don’t know about you, but for me, the “Sunday-Scaries” show up as an antsy, pit of the stomach, crawly feeling. When I get them, I have to move around, straighten things up; make a plan for the week ahead.
Over time, I’ve learned that even just a little bit of action and planning and some structured routine like a sauna, shower and some journaling or tapping, can really help calm me down.
But I wonder how these “Scaries” show up for you?
Maybe for you it might be thinking about your challenging workplace atmosphere – a difficult boss or colleague to deal with, or mounting deadlines that really set your teeth on edge.
For others, it could be navigating busy family schedules, school drop-offs, or caregiving responsibilities.
I can certainly relate to that right now – with end of year activities for both schools and sports piling-up. It can leave us feeling like we need to clone ourselves just to get where we need to be on time. 🐙
Or, maybe it’s a stack of unopened bills – financial worries clamoring for your attention – nagging in the back of your mind as you try to be present and play legos with your grandkids…
Or perhaps it’s simply the contrast between weekend freedom and weekday structure.
Whatever your particular Sunday stressors might be right now, please know you’re not alone if you ever feel that tightness creep into your body as the weekend comes to a close. 🥺😮💨
That’s why I wanted to share 4 gentle somatic and calming practices to consider using that I’ve found really helpful along the way – practices that I think might help you ease some of your tension too. 🥰
Together, let’s create a little more breathing room as we move into this coming week:
💫 Sit or stand tall, arms hanging naturally by your sides
💫 Inhale slowly through your nose as you lift your shoulders toward your ears
💫 Hold for 2 seconds, noticing the tension you’ve been carrying
💫 Exhale with an audible sigh as you drop your shoulders completely down
💫 Repeat 3 times, whispering: “I don’t have to carry it all right now”
💫 I always like to remind myself that: “my shoulders are not earrings!”
🌷 Standing or sitting – bring full awareness to where your feet meet the floor.
🌷 Press down gently, rolling slowly from your toes to your heels and back again
🌷Intentionally feel all five toes scrunch, then release as you connect to the ground
🌷 Notice the solid support beneath you
🌷 Take 3 deep breaths while maintaining this connection
🌷 Remind yourself: “I am supported right here, right now”
💛 Place one hand over your heart center
💛 Feel the temperature of your palm against your chest
💛 Notice your heartbeat if you can
💛 Breathe naturally, offering yourself this simple gesture of care
💛 This can be done anywhere, even in the bathroom at work tomorrow if needed.
Rather than facing a daunting list of tasks, consider setting one gentle and supportive intention for the week ahead. For example:
🌿 “This week, I’ll practice pausing before responding whenever I feel reactive”
🌿 “This week, I’ll notice moments of beauty, however small”
🌿 “This week, I’ll honor my body’s signals for rest”
🌿 “This week, I’ll remember that my worth isn’t tied to my productivity”
🌿”This week I’ll celebrate every achievement, no matter how small”
Setting an intention allows you to focus on how you’d like to move through your week, as opposed to focusing solely on what you have to do or on what you may or may not accomplish. It creates an inner barometer for calm that’s available to us, no matter what unexpected challenges may arise.
And let’s be honest, moving through the week with a mindful intention to breathe a little more deeply at intervals throughout the day – feels a lot different inside than if we run around reacting to each challenge like a frazzled squirrel! I know this – because I’ve tried! 🐿️🤪
💫 Nature Reset: Even 10 minutes outside can shift and reset your whole nervous system. Notice the sky, trees, or simply feel the air on your skin.
💫 Sensory Grounding: Wrap yourself in a soft blanket, hold a warm mug, or take a shower where you focus on the sensations of water.
💫 Visualize Your Week: Close your eyes and imagine yourself on Friday, having moved through the week with grace. What would that version of you want to tell you today?
💫 Sunday Joy: Name three simple things from this weekend that brought you a moment of peace or joy, however fleeting.
Final Thoughts:
Sometimes healing isn’t about fixing things or having all the answers.
It’s about creating tiny moments – or islands – of safety for your nervous system throughout the day. ✨
That felt – sense of “I’m okay right now in this moment”? It builds resilience and trust deep within us over time.
Little by little, we teach our bodies, minds and nervous systems that we can find pockets of peace, even in busy, stressful or uncertain times.
However you’re moving through this Sunday – whether peacefully or with some struggle – please be gentle with yourself. Remind yourself that you’re doing your very best right now. And that is enough. 🤗💛
I’d love to hear from you. Comment below and let me know which of these practices resonates most with you, or what other strategies you use to help you navigate Sundays and best prepare for the week ahead.
With you on this journey,
Karen 🌷
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Thank you, Karen for your careful thoughtful guide to supporting my day and week ahead.
You’re welcome Melinda – I’m glad it was helpful and I hope it’s something you can return to anytime you need a little support.😃
Hello Karen
I appreciate the variété of your Sweet techniques for self care and a boost of self love 😇
I personally use daily hands over heart and deep breathing
And reset with a 10 minute outside walk. Like you, I also focus on visualization and gratitude, appreciation for all positive beautiful soothing extraordinaire things i can feel, they are so many. 👼
And of course Tapping among my favorites.
Thank you
Hi Laeticia,
It’s so lovely to hear how you reset and take care of yourself so lovingly. Thank you for sharing your experiences.
Sending you love,
Karen 🌼