How to Deal with Sunday Scaries, Post-Holiday Blues or Monday Fear

Songkran has just passed. Many people have just put their wet bags on the floor, but suddenly their hearts feel heavier than before. Yes! It’s time to get back into the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา real world. If you are sitting on your bed sighing after having fun throughout the long holiday, with thoughts like, “Do I have to wake up to go to work tomorrow?” “Do I have to go back to school again…” This symptom has a name. It is Sunday Scaries, or ‘Monday Fear’ in the working and student version. 

It’s not because we’re lazy, but it’s something that most people experience normally. So, LIFE would like to recommend ways to deal with the ‘post-holiday blues’ that will help us change the gloomy reality to be bright again before starting a new week.

Dr. Susanne Cooperman, a neuropsychologist and psychoanalyst at NYU Langone Health, explains that Sunday Scaries tend to occur on Sunday evenings, especially after “special holidays” or “long festivals” (our country’s Songkran festival falls into this category). This is because we have just started living life in a slower pace, having more fun, and feeling more like ourselves. When we think about having to go back to work, responsibilities, or things that we are not interested in, it makes us feel down without realizing it.

Some people may feel sad, tired, bored, and not want to do anything. Some people may warp to think about unfinished reports or unanswered emails. Or sometimes we just think too much that “it’s going to be bad” even though it hasn’t happened yet.

It’s natural to feel reluctant to get back into work mode after a good night’s rest, but we can manage these feelings by coming back to the present, giving ourselves time to settle in, and slowly preparing for the upcoming week—all while being gentle with ourselves along the way.

1. Be Present. Don’t think about the future.

Stop your distractions and get back to the activity at hand, such as the nice weather, the cool breeze, the delicious food, or just sitting quietly watching the sunset.

2. Mindful Breathing

Spend 10 minutes breathing or using a meditation app. Nature sounds or ocean waves can also help calm your mind. Staying present is the best way to do this because it helps break the cycle of ‘thinking ahead and stressing out’ thoughts.

3. Turn off your phone for a while (Digital Detox)

Seeing other people post their successes or photos of their post-Songkran vacation can make us feel worse without realizing it. Try turning off your phone for an hour.

4. Do something that recharges your soul (Soul Recharging)

Watch a feel-good movie, redecorate your room, draw, write in a diary, or do whatever energizes you.

5. Break down housework into small chores.

Don’t make Sunday a ‘cleaning day’ and lose all the fun.

6. Plan fun midweek treats

Just knowing that “I have a delicious dinner date with a friend this Wednesday” makes our brain feel that life still has a lot to look forward to.

7. Know how to spot warning signs.

If you find yourself getting your heart racing just thinking about work, or you’re relying on alcohol every night before bed, it may be a sign that you should talk to a psychologist or someone you trust.

8. Seek Help when needed

Cooperman warns that if stress starts to interfere with your sleep, your life, or makes you feel like you’re completely “sapping the holidays,” it’s time to seek serious help.

9. Embrace Life’s Rhythms

It’s normal for everyone to experience times when their energy and feelings are low. Give yourself some time to recover and don’t put too much pressure on yourself.

10. Bring back peace every day (Daily Peace)

Songkran may be over, but we can still invite ourselves to come back to ‘peace’ every day.