Sunday Scaries: 6 Ways To Take Care & Manage Stress

In our last post, we discussed the Sunday Scaries (hyperlink) and chronic stress in the workplace. Today, we’re sharing six things you can do to take care of yourself and manage your stress. This isn’t an exhaustive list, but using one or more of these techniques can help shift your mindset and reduce anxiety.

1. Meditation and Deep Breathing

Yes, you’ve probably heard this a million times before and you may have even rolled your eyes at the suggestion. But there is good reason!

Breathing exercises stimulate the parasympathetic nervous system, which promotes relaxation and reduces the "fight or flight" response. This helps lower heart rate, blood pressure, and cortisol levels (Harvard Business Review, 2020). Likewise, meditation has been found to alter brain structures and activity in areas associated with attention and emotion regulation. It also reduces the body's stress response, which can improve immune function and overall well-being (APA, 2019).

The best part is that you can start small. Just a couple of minutes of deep breathing or guided meditation each day can make a big difference. Apps like Calm or Headspace can be great resources to get started.

1-minute Action: Count to six while you inhale slowly right now. Hold your breath for a count of three, then exhale for six. Repeat three times. Reflect on how you feel—mentally, emotionally, and physically—during and after.

2. Spend Time with Friends and Family

Don’t let work stress isolate you—spending time with loved ones is a great way to combat the Sunday Scaries. Plan fun activities with friends or family to laugh, recharge, and focus on what truly matters.

When with loved ones, be fully present by setting aside your phone and avoiding work thoughts. Prioritizing connection can make your weekends more fulfilling and restful, helping you start the week on a positive note.

1-minute Action: Set the controls on your phone to silence all work apps between 7pm and 7am. This is a simple, practical way to let the magic of technology enforce healthy work boundaries.

3. Prioritize Your Physical Wellbeing

When work stress takes over, unhealthy habits like overeating, smoking, or drinking can creep in. While they may offer temporary relief, they often mask the real issues and delay meaningful change.

Instead of numbing yourself, aim for balance. Enjoy your wine and chocolate, but in moderation, as part of a healthy self-care routine. Treat your body like you would a loved one—with care and respect. You’ll think more clearly, stay calmer, and make better decisions for your life and career.

1-minute Action: Block off time on your calendar to eat lunch. Whether it’s 15 minutes or 30, keep your appointment as if you are your most important client, nourish your body, and rest your mind.

4. Build A Side Hustle

Financial stability is key to reducing anxiety and feeling in control of your future. Building a backup plan—whether by saving a year’s worth of expenses or diversifying your income—can ease those worries. Consider taking on a part-time job, freelancing, or starting a small business. A side hustle not only boosts your financial security but also provides an exit strategy if you choose to leave your current role.

5-minute Action: Brainstorm your side hustle. Spend five minutes brainstorming ways to make extra money alongside your day job. Whether it’s baking cookies, washing cars, babysitting, or creating an app to predict crypto stock prices, let your imagination flow. Write nonstop until the timer ends. Then, review your ideas and see if any stand out as worth pursuing. (Or brainstorm with a friend for added inspiration.)

5. Therapy or Coaching

Therapy and/or coaching are excellent tools to help us grapple with challenging situations, but it’s important to choose the right approach for the right situation.

• Coaching is future-focused, goal-oriented and designed to help high-functioning individuals optimize performance, achieve personal or professional objectives, and unlock their potential. We use tools like goal setting, accountability frameworks, and motivational techniques to foster clarity and progress. Coaches work collaboratively with clients as partners, focusing on immediate outcomes rather than addressing past emotional issues or mental health diagnoses.

• Therapy is focused on healing and addressing emotional and psychological challenges by exploring the past and its impact on the present. It helps individuals process trauma, manage mental health conditions, and develop coping mechanisms for emotional well-being. The therapist-client relationship is structured to provide a safe space for emotional exploration and healing, making therapy ideal for those facing mental health concerns or unresolved emotional difficulties.

5-minute Action: Reflect on the challenges you are facing at work and whether you think a Coach or a Therapist would be more helpful for you. You may want to write out your thoughts or talk them over with a trusted friend.

Bonus Action: Check if your employer’s health insurance or EAP covers therapy or coaching, and schedule an initial appointment. Interview potential therapists or coaches to ensure they’re the right fit.

6. Engage in Hobbies You Love

Anxiety can trap us in a cycle of negative thoughts, making it hard to focus on anything else. Fortunately, it’s often manageable through mindfulness, self-care, and, when needed, therapy or medication. One simple and effective way to ease anxiety is by engaging in activities you enjoy.

Hobbies like running, yoga, painting, or listening to music can provide a mental reset, redirecting your focus and boosting your mood. These activities release endorphins, reduce stress, and promote well-being. Physical activities lower cortisol levels and improve sleep, while creative outlets foster mindfulness and self-expression. Feeling better emotionally can create a ripple effect, improving both your mental and physical health.

1-minute Action: Schedule 15-minutes this week to spend on a hobby. Choose a craft, sport, or other activity that you love but don’t spend enough time enjoying.

We have times when work is hard. But if you have the Sunday Scaries, this your sign that it’s time to act. In our next blog we’ll focus on how you can (re)evaluate your current position, employer, and even career to decide the best course of action for you.

In the meantime, we’d love to hear what you think about the Sunday Scaries. Hit us up in the comments or our DMs. Be well, friends.