Fighting the Sunday Scaries in the Caregiving Professions: Self Care Ideas
Aubrey Richardson LPC engaging in self-care of eye mask & hot tea to fight off the “Sunday Scaries” as a therapist in the healthcare professions
For those in the caregiving professions, Sunday evenings can often bring about a sense of anxiety and dread, commonly referred to as the “Sunday Scaries.” The anticipation of the week ahead, coupled with the responsibilities and emotional demands of caregiving, can make it challenging to unwind and relax. However, implementing self-care practices can significantly reduce these feelings and help you start the week with a positive mindset. Here are some self-care ideas specifically tailored for caregivers to fight the Sunday Scaries.
1. Make Homemade Dinner with Leftovers for the Next Day
Preparing a homemade dinner can be a therapeutic and rewarding experience. Choose a comforting recipe, perhaps one that brings back fond memories, and enjoy the process of cooking. By making enough for leftovers, you also set yourself up for an easier Monday. Having a ready-to-eat meal can alleviate some of the stress of the week’s start and give you one less thing to worry about.
2. Eye Mask (or Other Pampering Activity)
Engage in a pampering activity such as using an eye mask, applying a face mask, or giving yourself a manicure. These small acts of self-indulgence can have a big impact on your mood and help you feel rejuvenated. Taking time to pamper yourself is a gentle reminder that you deserve care and attention too.
3. Epsom Bath/Hot Shower
A warm Epsom salt bath or a hot shower can do wonders for relaxation. The heat helps to soothe sore muscles, which is especially beneficial after a long week of caregiving. Epsom salts also contain magnesium, which can help reduce inflammation and promote a sense of calm.
4. Hot Tea
Sipping on a cup of hot tea can be incredibly soothing. Herbal teas such as chamomile, lavender, or peppermint are known for their relaxing properties. The act of drinking tea can become a ritual that signals to your body that it’s time to unwind and let go of the week’s stress.
5. Movie Night (Comedy or Other Non-Thriller Genre)
Watching a light-hearted comedy or a non-thriller movie can be a great way to distract your mind from the impending week. Laughter releases endorphins, the body's natural feel-good chemicals, which can help improve your mood and reduce anxiety.
6. Reading with Relaxing Music
Reading a book with relaxing background music can transport you to another world and provide a much-needed mental escape. Choose a book that interests you and play some soft, calming music to create a serene atmosphere.
7. Cross-Stitch
Engaging in a creative activity like cross-stitching can be incredibly therapeutic. This craft requires focus and concentration, which can help take your mind off worries. Plus, it’s satisfying to see a project come together.
HOT TIP: If You Work with Your Brain, Rest with Your Hands, and Vice Versa
This tip is particularly useful for caregivers. If your job is mentally demanding, engage in a physical activity to relax, and if your job is physically demanding, choose a mental activity to unwind.
8. Creating a Cozy Atmosphere with a Heated Blanket and Candle
Creating a cozy environment can help you feel safe and relaxed. Use a heated blanket and light a candle to create a warm, inviting space. The soft glow and warmth can help you feel more comfortable and at ease.
9. Go to Bed at an Appropriate Time
Getting enough sleep is crucial for your overall well-being. Make sure to go to bed at a time that allows you to get a full night’s rest. Establish a bedtime routine that helps signal to your body that it’s time to wind down.
10. Tidy Your Space Without Going Into Deep Cleaning Mode
A cluttered space can contribute to a cluttered mind. Take a few minutes to tidy up your environment, but avoid deep cleaning, which can be overwhelming. Simple tasks like organizing your desk or putting away clothes can make a big difference.
11. Do One Thing to Make Tomorrow Easier for Yourself
Take a few moments to do something that will make your Monday morning smoother. This could be laying out your clothes, preparing your lunch, or organizing your work bag. Small acts of preparation can reduce morning stress.
12. Turn on OOO/DND
Setting boundaries is essential for your mental health. Turn on your Out of Office (OOO) or Do Not Disturb (DND) settings to ensure you have uninterrupted time to relax. This signals to others that you are unavailable and need time to recharge.
13. Connect with Your Friends, Loved Ones, and Fur Babies
Spending time with loved ones, whether they are friends, family, or pets, can provide emotional support and lift your spirits. Social connections are vital for well-being, and your fur babies can offer unconditional love and comfort.
Implementing these self-care strategies can help you combat the Sunday Scaries and start your week feeling refreshed and prepared. Remember, taking time for yourself is not only beneficial for you but also enhances your ability to care for others.