109. Sunday Scaries

In this episode of the 'Curate Your Life' podcast, Temetria delves into the concept of the 'Sunday Scaries'—the anxiety many people feel as they anticipate the upcoming week. She discusses the origins of this term, the psychological impact of negative thoughts about Monday, and how reframing those thoughts can reduce anxiety. Temetria emphasizes that the feelings of dread are largely due to the stories we tell ourselves. She offers insight into how coaching, planning, and journaling can help shift our perspectives to create a more fulfilling life. Temetria also talks about an upcoming three-part series about the 'Curate Your Life Process' aimed at helping clients achieve a life they love.

00:00 Introduction to the Curate Your Life Podcast
00:38 Understanding the Sunday Scaries
02:02 The Power of Thoughts and Reframing
06:22 Living the Life You Want
07:26 Preview of the Curate Your Life Process
08:03 Reflecting on Your Monday Experience
09:14 Final Thoughts and Next Steps

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Website: coachtemetria.com

Episode Transcript

Speaker (00:01):
You are listening to the Curate Your Life podcast
with Temetria, episode 1 0 9,the Sunday Scaries.
Okay.

Temetria (00:12):
Hi, I'm Temetria a single woman in midlife.
But not quite ready for theMoomoo life.
I'm focused on curating a lifethat I love.
A life that is bold and vibrantand full of purpose.
And I'm passionate abouthelping other women do the same.
So join me.
If you're ready to createcurate a big, bold, beautiful

(00:37):
life that you love.

Speaker (00:40):
So I heard friends use this term a few years ago
talking about either theirdaughter or their son, I can't
remember, but it was about thatanxiety on Sunday nights and
they called it the SundayScaries, and I thought.
That is the perfect term todescribe it.
That dread of Monday and theweek ahead.

(01:03):
And it was so perfect because Ihad felt that way before and I
thought they had made it up.
I thought they'd made the termup.
And you've probably felt thatway before too.
You've probably had thatfeeling of, of dread on Sunday
night, maybe last night, becauseI'm actually recording this on
Monday, but it seems to set inaround 6, 7, 8 o'clock.

(01:28):
And you start to have thatfeeling in the pit of your
stomach about the upcoming week,and you have that dread and
just kinda low level anxiety ormaybe even high level anxiety.
But they call it the Sundayscaries and I, it was a few
years before I realized that itwas actually a thing.

(01:50):
Well, not that it was actuallya thing.
I knew it was a thing becauseit was something that I had
experienced, but that it was awidely used term out in the
world.
So fast forward to coaching andstanding, how our thoughts
cause our feelings, and I'vetalked about that before, and

(02:11):
how planning and journaling andthings like that can help with
this and then I heard it againlast night, and because I've
been spending a lot of timethinking about being focused and
engaged and taking purposefulaction in your life, I spent
some time thinking about it andabout why it's so widely talked

(02:34):
about.
And why so many peopleexperience this.
So one reason I believe isbecause you can probably get a
lot of buy-in from family andfriends because it's a pretty
common thing and people love tocommiserate.
So I feel like it's a, apopular topic of com to

(02:55):
commiserate on.
Another reason is the words.
It's the story that we'retelling ourselves about the week
that's coming up.
It's the way we're framing it,the negative thoughts and the
actual words that we're usingthat cause the anxiety, our
thoughts cause our feelings.
So if you're dreading Mondaythinking it's gonna suck, and

(03:17):
the week is going to be crazyand busy and nonstop, and you
don't know how you're going toget it all done, you're going to
feel dread and anxiety.
Those thoughts cause realemotion and physical sensations
in your body, but it's notMonday or the week ahead of you.

(03:38):
It's the way you're framing it.
And even if you believe thatthose thoughts are absolutely
true, and you can give me.
A list of reasons why.
I want you to know that they'reoptional.
You can change those thoughts.
You can start to pick themapart and question them.
That's one of the things thatwe do in coaching.

(04:00):
Examine those thoughts and getyou to why you think them, and
I'm not necessarily trying toget you to change your thoughts
just to help you understand whyyou're thinking them.
And then you decide if youwanna keep thinking them and
feeling that way, or if youwanna practice new thoughts, but
you'll begin to understand thatin this case, it's not the

(04:24):
Sunday scaries or the upcomingweek that's causing the emotions
and the anxiety.
It's the story, the emotionthat you're putting on it that's
causing the feelings about yourjob or your obligations for the
week.
Because the job or theobligations are just

(04:45):
circumstances, and you can startto reframe that even if you
can't go from its crap to itsrainbows and daisies, you can
get to a neutral place about howyou feel about it.
And with some work, maybe evento a place to where you feel
good about it.
And you might not think it'spossible because again, I know

(05:06):
I've had those feelings before.
On Sunday, I can vividlyremember like having those
feelings in the pit of mystomach.
On Sunday nights, and I reallythought it was because of Monday
in the upcoming week, and now Iknow it was the stories behind

(05:26):
it, but those thoughts areoptional and you can begin to
shift them and get to a betterplace, I promise you.
A place where you don't havethe Sunday scaries.
Get to a place where it'sneutral again, where you may not
love it all the way, but youcan be right here and not have

(05:47):
the Sunday scaries and fun fact,you can do that with anything,
not just the Sunday scaries, butwith anything in life.
So those are two reasons.
One.
You get something out of thecommiserating with friends and
family about it and the world ingeneral.
I saw this on tv.

(06:07):
I can't remember what it wasthat I was watching, but it was
a commercial or something that Isaw on tv.
And then the other reason isthe thoughts, the stories that
you have about Sunday and theweek ahead.
And the third reason basicallyboils down to thoughts also, but

(06:27):
it's because you're not livingthe life that you want.
There's a disconnect betweenthe life that you're living and
the life that you want.
And even if you can't put yourfinger on exactly what it is you
want out of life, there is adisconnect because think about
this.
Have you ever had the Sundayscaries before you left for a

(06:49):
big vacation on Monday morning?
Or even if you weren't going onvacation, if, if, if it was a
staycation or you were juststaying at home?
We had Labor Day a few weeksago.
Did you feel the Sunday ScaryZen?
No.
So it's not Monday.
It's the story.
It's the thoughts, it's thefeelings about the week ahead,

(07:12):
about the Monday.
So the work is to get to thewhy of those stories, why that's
your story, your feeling aboutMonday.
And the week ahead and what youcan do about it.
So this episode is short,something I just wanted to talk
about today, but it's leadinginto something else.
I was going to start athree-part series today that's a

(07:36):
deep dive into the curate Yourlife process.
The process that I've craftedto help clients get to a place
where they're loving their life,they're creating lives that
they really love.
So I was gonna start thatseries.
This week.
But again, I saw the commercialabout the Sunday scaries and
wanted to talk about that andthought it would really be a

(07:58):
good way to lead into thatseries.
So that's where we are.
So I want you to think about ifyou did have the Sunday scaries
yesterday, think about Mondayand how it actually went
compared to the feelings youwere feeling on Sunday.
Was it as bad as you thought?
And if so, why?

(08:18):
What were the actual facts ofthe day?
Was your boss really irritatingand your coworkers really
idiots?
Or did your boss just have arequest and did your coworkers
maybe miss an email or just havea question?
Do you see how easily the storycan change how you feel about
things?

(08:39):
Did you have a commute fromhell where nobody knew how to
drive?
Or did you really just have togo from point A to point B with
a lot of other people?
What I want you to understandis your thoughts and your
actions are choices.
All of life is a choice.
What you think about Sundaynight and the week ahead is a

(09:02):
choice.
So you get to decide if theweek ahead is a good week or a
bad week, if the day is going tobe a good day or a bad day.
They're all choices, but youhave to practice making the
choices that create the lifethat you want.
So be sure to come back nextweek because the Curate your

(09:27):
life process will help you dojust that.
Until next time.