No More Sunday Scaries: How to transition back from weekends and breaks
For the first time, in a long time, I experienced the “sunday scaries.” Sunday Scaries? You might be wondering; What’s that? The Sunday Scaries is that feeling of anxiety that sits in on Sunday nights with the impending return to the office, school, or work. I love my job, which is why I know it's not just about returning back to work. We as human beings are creatures of habits and routine, and weekends often result in lack of all of that.
As a new participant of a school work schedule, I was fortunate to get a week and a half off for winter break, just like the teachers and students. After having such a long break, I felt that “scary sunday” feeling more than ever before; the discomfort in such an immense change. When talking to many of my clients, both children and adults, I recognized that I was not alone. I was able to share the same feelings many kids and parents were also feeling. So, to anyone who might be reading this, I thought it was important to be honest and share, like I normally do, that you are not alone and these feelings are totally normal.
As challenging as it may be for us, and for all the feelings we may be experiencing as adults, it's important to acknowledge that the little ones in our lives are probably feeling this way too. Most are probably experiencing a range of mixed emotions -- from excited and eager to anxious and full of dread. Although it has been 5 days into my return to work, many of these feelings probably continue to persist for many people. However, there are some easy tips to help ease your child and your family back into school mode.
As mentioned above, most of the challenges come from the transition, due to changes in routine and consistency. Utilize your knowledge of your child and help create structure. Establish and implement consistent bed and wake up times. Help set up a practical get ready chart, focusing on areas your child usually needs help with, what needs to be done each day and what can be done on their own.
Keep conversations open and check in with your child consistently. Most kids are dealing with a level of stress or anxiety, so talking with them provides an alley to normalize their feelings, and help them remember: they can feel worried/nervous/sad/ anxious but also still do hard things and be courageous.
Model what you want your kids to experience, by showing them yourself. Create a positive tone about school, work, life, etc by using an encouraging and positive tone when talking about it.
Try to look out for signs of stress, which often can be missed. If your child is: more clingy or tries to avoid/escape class; appears restless, flighty or cries; shows an increased desire to avoid activities; tries to get out of school; or reverts back to child-like behaviors (thumb sucking, baby language, etc.), your child is probably experiencing stress. If these behaviors seem to be continuing, reach out to your teacher or counselors to create a strategy for support.
Emily Martin, MS, NCC
