Tackling the Sunday Scaries: Helping Parents and Kids Beat the Back-to-School Blues
Learn how to tackle the Sunday Scaries for both parents and kids. Discover practical strategies to ease anxiety, create calming routines, and prepare for the week ahead. Support your family’s mental health with expert tips and advice.
Ah, the Sunday Scaries—the dreaded feeling that creeps up as the weekend winds down and the reality of Monday morning sets in. If you're a parent, you know this anxiety isn’t just yours; your kids might be feeling it too, especially with school in full swing. My little one has been struggling with the Sunday Scaries since preschool.
You know the feeling: your anxiety kicks in, making your stomach do flip-flops, your hands sweat, or worse, the endless thoughts about how bad the next day will be.
What Are the Sunday Scaries?
The 'Sunday Scaries' refer to intense feelings of anxiety and dread that typically arise every Sunday. They often start in the late afternoon and last into the evening, though for some, depending on their anxiety levels, these feelings can begin as soon as they wake up.
Physical sensations can include:
Racing heart
Stomach upset
Trouble sleeping
Sweating
Difficulty breathing
Headache
For adults, tackling these feelings can feel overwhelming. You might even think, "Maybe I should take a day—or a week—off work just to avoid this."
Similarly, for kids, this anxiety can lead to something called school refusal, where the thought of going to school becomes so overwhelming they just can’t face it. But don’t worry—there are ways to tackle the Sunday Scaries together and help everyone look forward to the week ahead.
What Is School Refusal?
School refusal isn’t just about not wanting to go to school. For some kids, anxiety about school becomes so intense that they refuse to go altogether. This can lead to missed days, falling behind in class, and even more anxiety. It’s crucial to address these feelings early to prevent bigger issues down the road.
3 Ways to Beat the Sunday Scaries for Parents and Kids
So, how can you help both yourself and your kids calm those Sunday jitters and maybe even start looking forward to the week? Here are three simple strategies:
Create a Sunday Evening Routine
Wind Down Together: Establish a relaxing Sunday routine to ease into the week. Watch a family movie, play a board game, or read together. Shared time shifts the focus away from Monday’s worries. If the Sunday Scaries start earlier, plan a peaceful, predictable day. Make breakfast together, go for a walk, or enjoy nature.Prepare for the Week Ahead
Involve the Kids: Help reduce school anxiety by preparing for the week on Sunday evening. Organize backpacks, pick outfits, and review the schedule. Knowing what to expect eases fear, and it helps you feel more organized too! Try adding a fun touch, like sending transitional notes with them.Leave Space for Feelings
Highlight the Good & Acknowledge the Scary: Spend a few minutes discussing how your kids feel about the week ahead. Talking about something they’re looking forward to, like seeing friends or a favorite teacher, can help shift their mindset. Start a “What I’m Excited About” list. Also, give them room to share their fears. Sometimes, they just need to talk—without expecting a solution.
Helping You & Your Child with the Sunday Scaries
If you or your child are struggling with the Sunday Scaries, approach it with patience and understanding. Start by openly discussing what’s really bothering you. Share your thoughts with a partner or friend, and encourage your child to do the same. If needed, reach out to their teacher, school counselor, or a private counselor for extra support. Obsidian Counseling & Wellness is here to help you or your child manage the Sunday Scaries. Contact us today to start your counseling support.
Remember, the Sunday Scaries are common for both parents and kids, but they don’t have to ruin your weekend. By creating calming routines, preparing for the week ahead, and allowing space for feelings, you can ease the anxiety and maybe even start looking forward to what’s coming next. Here’s to making Mondays a little brighter!
Defeating the Covid Winter Blues
Well, this is certainly not were any of us wanted to be this winter. The desire to be with our families through the many winter holidays is going to be strong even though we know it will not be safe to do so.
The longer nights and colder temperatures in much of the US can be difficult to bear for many people, estimates are around 1 in 4 people experience negative changes during the winter, and this year we in mental health field expect it to be even more difficult as so many of our winter coping activities will not be available to us. So, in recognition of day light saving time messing with all of our internal clocks this month we are going to suggest some ways to beat the Covid winter blues.
First, we are going to talk about Seasonal Affective Disorder or SAD. SAD is a depression disorder that is related to seasonal changes. Most typically the symptoms begin in the fall and persist throughout the winter. Symptoms will look familiar to anyone who has experienced depression:
· Depression
· Anxiety
· Irritability
· Loss of energy
· Changes in sleep or appetite
· Weight gain or loss
· Feelings of hopelessness
· Trouble concentrating
The severity can vary between individuals, between years, and even across a person’s life time. The tips we are going to share here will be helpful to those with and without SAD.
Keep Active
How? YouTube has thousands of movement and exercise related videos. Whether it’s an actual exercise routine or an activity with the kids, movement of some sort is a good way to beat the winter blues. Timeout.com has a list of 101 things to do when you’re stuck at home.
Did you know you can take online classes for everything from cooking to geology? Both Coursera and The Great Courses (also available on Amazon Prime) have hundreds of options YouTube has also had an explosion of documentaries of various lengths and topics ranging from football to ancient history.
Stimulate Your Senses
Hand in hand with staying active is stimulating your senses. Maybe it’s time for a colorful accent wall. Or colorful nails. Or new smells in the home. Smell is actually our most powerful and evocative sense. None of the others can active a memory or sensation as powerfully as our sense of smell. This does not necessarily mean cover your house in plug-in oil diffusers, though of course you can! Find a smell you like and spritz it on your wrist, your pillow, or your favorite throw blanket. An orange kept in the freezer can give you a blast of citrus when you need it. Good old scented candles are also good, though be mindful of small children and pets.
Sun Lamps/Light Boxes
One of the causes of winter blues, and SAD in particular, is a reduction in Vitamin D. Sunlight triggers natural Vitamin D production. Those who love walks, no matter the temperature, can go outside for 10-30 minutes to get that Vitamin D production. For the rest of us, a sunlamp or light box (which run around $40) may be a good alternative.
Sun lamps do not cause vitamin D production. This is because quality sun lamps filter out UV light. In fact, do not buy a sun lamp that does not specify this. What sun lamps do do is regulate your body’s production of the hormones melatonin and serotonin. Melatonin helps regulate your sleep-wake cycle and serotonin helps regulate your moods.
There are some risks to be aware of, however.
1. Those with light colored eyes are more prone to eye strain
2. Those with a bipolar diagnosis should not use a sun lamp without careful consultation with a psychiatrist. Sun lamps can trigger manic episodes.
3. Some medications can make a person more sensitive to light
Additionally, the Cleveland Clinic recommends avoiding sun lamps if you have:
· Macular degeneration
· Connective tissue damage
· Existing skin cancers
· Diabetes
· Lupus
Be sure to read the instructions on your sunlamp for distance away from your eyes and amount of time. It is better to start low and work your way up. Also do not look directly at the sun lamp. Sun lamps are meant to be set at an angle to your face.
Check out The Cleveland Clinic, The Mayo Clinic and Healthline for more information.
Focus on the Positive
Yes, I know, this one sounds cliché but there is science behind it. Our brains are malleable and physically change shape in response to many, many factors. If you have ever heard the adage “Negativity breeds negativity” or vice versa for positivity that is because your brain has changed shape to be more attuned to the one or the other.
I regularly recommend clients take note of at least three good things that happened in their day. It does not have to be big. It can be as small as seeing a dog on the side work, or making it through the intersection before the light turned yellow. These will help your brain stay in “positive shape.”
Talk About It
One of the best ways to feel better is opening up and talking about how you are doing. I have had clients tell me they do not want to bring their family and friends down by whining or moping, especially because they are in the same boat right now. Some may not want to be reminded things are hard right now but many others benefit from sharing their feelings with a person who has been or is in the same boat. If nothing else, you can trade tips.
However, if your lethargy or sadness is continuing over days or weeks and making it difficult to function, reach out to a therapist or other professional for help.
Aim for a Healthy Diet
Of course this is going to be in here. We have all heard it. We all know eating healthy helps with mood and overall body health. But, we’re still going to include this in here. If you feel like reading a little more about current research check out this Forbes article.
Even though wintertime is a real draw for comfort foods try to focus on those fruits and veggies (particularly dark, leafy greens) as your budget allows. Complex carbohydrates, like whole grains, can also boost energy.
Nurture Your Spirit
Whatever this means to you. If you need some ideas try these from US News or these 50 ways to nurture your spirt.
As always, if you would like to speak to any of us here at Obsidian Counseling about helping you with symptoms like this please do not hesitate to reach out to us. You can contact us at the following:
Kari Holman –
(847) 450-0460
kariholmancounseling@gmail.com
Ilyssa Lasky –
(224) 255-4411
Additional Resources: