Self-Care Sunday Ideas: The Ultimate Recharge
No more Sunday Scaries. Nurture yourself, boost your energy, and get ready for the week with these self-care Sunday ideas.
Getting the Sunday Scaries is more common than you think, and you are not alone if you get them. Turning the scaries on its head and making it a day of peace, calm, and reflection is a great way to turn Sunday Scaries into Self-Care Sunday.
The American Academy of Sleep Medicine surveyed over 2000 adults in the United States, learning that approximately 79% of Americans have a more difficult time falling asleep on Sunday evenings versus other nights of the week.
This anxiety and sense of dread leading up to Monday and the beginning of the work week is more common among the younger generations, however, feeling anxious over the pending workweek is a common scenario throughout all generations.
So, what exactly is the meaning of self-care Sundays? Before we get into self-care routine ideas, let’s look at what the term self-care means.
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Self-Care Defined
According to the World Health Organization, self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.”
The National Institute of Mental Health goes even further, stating that self-care is about taking the time to do things that improve your overall health both physically and mentally.
Some people have a hard time with the concept of self-care, thinking it’s woo-woo or even worse, selfish.
Let me be clear, self-care is not selfish. It is not being self-indulgent or self-centered.
Self-care is treating yourself respectfully, and caring enough about your own needs to meet them.
The Importance of Self-Care Sunday
Taking the time for a few self-care practices each day does not have to take up hours in your day, and bragging about how busy or tired you are is no longer cool or a badge of honor.
Rather, they are red flags telling you you are pushing yourself and emptying your reserves more than you can fill them. This leaves you with little energy for yourself or for others.
As a caregiver for Doug who is managing Parkinson’s, much of my time, both physically and mentally, is spent making sure he is safe and well.
If I don’t practice a strong self-care routine to keep myself healthy, I will be a terrible caregiver for Doug.
Self-care is not selfish. It is a responsibility to be both physically and mentally healthy and to show up for yourself and for others.
Sundays can be a good day for intentional self-care, to help combat those Sunday blues. However, any time that works best for you is the perfect time for self-care.
Solo Self-Care Sunday Ideas
Here are some self-care ideas to consider on your own, when you have a bit of free time alone.
Morning Ideas
Prayer Journaling. Keeping a prayer journal has been the most consistently helpful self-care activity I do. Without fail, each and every morning, it is how I begin my day.
In my prayer journal, I write down every thought, wish, desire, fear, joy, acceptance, or challenge I face.
My daily writings are a real and raw conversation with my Maker each morning, asking him to bless and guide me throughout the day.
Bible Reading and Meditation. Diving deep into scripture or following a guided Bible plan can be a wonderful way to start your day.
Meditation, deep breaths, and mindfulness activities can also be beneficial, helping to lower stress responses throughout the day.
The YouVersion Bible app is a wonderful tool for daily scripture and guided bible plans, and Headspace is a fantastic app that offers over 500 guided meditations, exercises, and sleep sounds.
Brewing Coffee or Tea. Brewing a rich and flavorful morning coffee or cup of tea is one of those simple pleasures that can be done daily.
Depending on your time and needs, a great cup of coffee or tea can be made in a variety of ways. Using a French press or a Keurig are options, or even a simple tea kettle.
Indulge yourself in a high-quality, preferably organic, cup of coffee or tea to treat yourself special because you are worth it.
Physical Wellness
Slow Walk. Getting outdoors, and going on a long walk is a wonderful form of self-care. Not only is it great for your physical health but your mental health as well.
Living here on Cape Cod, walking the beaches or the many nature trails is a way of life. You only have to head down any street and more than likely you will get to some form of water – be it the ocean, a lake, a river, or a pond.
Sauna Session. Saunas can be incredibly relaxing and good for your health. They are a great way to destress and calm your central nervous system.
Consider using essential oils while relaxing in a sauna to really up your self-care game!
Body Brushing. Dry body brushing is a nice way to take extra care of your skin, increasing exfoliation before you step into a shower or bath.
Some say dry brushing increases circulation and lymphatic drainage and reduces cellulite, however, there is little research to support these claims.
That does not mean it doesn’t feel good and still is an excellent form of self-care.
Skincare Facial. Taking a couple of hours for a Sunday spa day is a wonderful self-care gesture. Upping your skincare routine with a beautifully hydrating face mask, or using elegant lotions and creams, can feel extremely comforting and luxurious.
Warm Bath. As part of your Sunday spa day, perhaps after dry brushing and exfoliating, consider taking a warm, bubble-filled, long bath.
Rest and soak in a luxurious bubble bath, read a book, or listen to some soft music. Light a candle and dim the lights. Now you have a beautiful little self-care spa haven. Enjoy!
Yoga Class. Perhaps not for everyone, but a high-quality yoga class, with all of the stretches, poses, meditations, and intentions, can be a wonderful form of self-care.
Yoga can often be the perfect balance between physical exercise and mental focus and calm. Give it a go if you haven’t tried it.
Mental and Emotional Rejuvenation
Afternoon Movie. Sneaking out to catch an afternoon movie feels like a complete indulgence for me, especially when I grab some popcorn or Sour Patch Kids to go with it!
A perk of an afternoon matinee? Often they are half the price of regular evening show tickets.
Craft or Hobby. Picking up a craft or hobby you enjoy can be a wonderful form of self-care and great for your mental health.
I love to crochet. I find the repetitive motion calming and relaxing but it can be any hobby you enjoy, such as painting, drawing, puzzling, sewing, baking, etc.
Early Bedtime Routine. Getting enough sleep is critical for your overall health, and many of us do not get enough on a consistent basis.
Make it a point to create a beautiful sleep hygiene routine for yourself. Get off all gadgets a few hours before bedtime, and do something relaxing leading up to sleep, such as a warm bath or shower, reading from an actual hard-cover book, journaling, or praying.
Digital Detox. Staying connected to our gadgets in theory should be fun and helpful, however, too much time on them can create feelings of stress and anxiety, and the comparison game on social media is no help.
Consider making Sundays a day for digital detox. Put away your phone, tablet, and laptop, and focus on being in the present with your family and loved ones.
Nutrition and Nourishment
Homemade Meal. Sunday dinners are a family tradition for many families.
Consider making Sunday the day to try a new recipe, and to make a homemade, comforting meal. You can always save any leftovers for your lunch or dinner on Monday.
Mindful Eating. Not only is eating healthy food important but eating healthy food mindfully also matters.
Slow down on Sundays, in every way, and that includes your eating. Focus on chewing every bite at least ten times, and savor the taste and flavors.
Eating mindfully is a wonderful self-care tool that many of us in this busy world forget to do.
Shared Self-Care Activities
Spending quality time on a Sunday afternoon, with your partner, or friends and family is a wonderful way to administer self-care for yourself.
Sometimes self-care means alone time to regroup and recharge but other times, spending time within our community also feels right.
Here are some self-care tips and ideas you can do together with the people you love.
As a caregiver, you can even consider doing some of these self-care ideas with the person you are caring for, of course, adaptable to the recipient’s abilities.
Gentle Movement Together
Short Walks. Going on walks together, and getting some fresh air on your face is a wonderful form of self-care and a great bonding experience.
You’d be surprised by the discussions Doug and I have while walking together.
Stretching Routines. Stretching is wonderful for you and helps with muscle relaxation. Doing stretches together can be fun and motivating.
Consider a stretching routine with friends and family to help support each other even further.
Bonding Activities
Craft Projects. Craft projects are a great form of relaxation and self-care, and doing one together can be a great bonding experience.
Sometimes Doug and I will work on puzzles together. He works on the edges while I do the middle section.
Listening to Music. If you like music, listening to music together is a wonderful way to spend time together.
Doug and I have a friend couple who listen to music together almost every single night – and they sing together too!
Board Games. Playing board games is another fun way to spend quality time together. Pick out your favorite game, or try a new one, grab some snacks, and hunker down for a bit of friendship rivalry! 😉
Favorite TV Show Together. Relaxing and cozying up together to watch a favorite television show can be relaxing and fun. Plus if it is a program that has new episodes weekly, it can be something to look forward to together.
Emotional Connection
Shared Prayer and Meditation. There is something quite powerful about praying and meditating together – with your partner or friends.
It can feel vulnerable at first but the more you do it, the easier it becomes, and a strong connection is made.
Reading Together. Reading is one of my favorite hobbies, and it becomes even more fun when I share that love with a family member or friend.
Finding a new book that you can read together becomes an even greater bonding experience, or just sit together quietly, getting lost in your own book adventure.
Listening to Inspirational Content. I enjoy inspiring Audible books and podcasts, so when I find a worthwhile topic, something I know both Doug and I will enjoy, it is fun to listen together.
Relaxation Ideas
Breathing Exercises. Breathwork is a wonderful form of self-care and, if you experience any kind of stress or anxiety, I highly recommend doing breathing exercises daily.
Breathing exercises help to relax and calm the central nervous system. For me, breathwork is one of the most helpful self-care tools I use to reduce stress and anxiety.
Soft Music. Listening to soft relaxing music can help reduce the Sunday Scaries.
Grab a soft blanket and a cup of tea, sit near a window preferably, close your eyes, and let the gentle, soft, relaxing, music fill your soul.
Quiet Companionship. Sometimes peace and quiet is the most effective form of self-care. Doing nothing in silence can be quite therapeutic.
The quiet helps to center your entire body – heart, mind, soul.
The comfort of being able to sit quietly with your spouse, or friend, without having to say a word is a powerful self-care strategy.
Tips For Consistency
Practicing self-care is incredibly important for overall health but it works best when you are consistent. Hopefully, you resonate with at least a few of these self-care Sunday ideas.
If you find you are having a difficult time being consistent with your own self-care Sunday routine, here are a few practical tips for implementation.
- No guilt feelings. You may be feeling guilty for taking some time out for yourself. Remind yourself again and again, that self-care is not selfish.
- Plan ahead. Like any other appointment, put your self-care time on the calendar and stick to it. Even if it’s for only 30 minutes each weekend.
- Accountability. I find asking a friend for support and accountability works well whenever I am having difficulty sticking to any particular goal I have. Consider asking your partner or friend to support and encourage you on your self-care journey.
More Helpful Articles
- Feeling Content In Life Goes Beyond Happiness
- 10 Tips For Learning How To Deal With Irritability
- 5 Beautiful Thank You Poems Of Gratitude And Appreciation
- Find Good Friends To Support You As A Caregiver
Let’s Connect
I hope you enjoyed this article, and will consider using some of the self-care Sunday ideas mentioned.
The Sunday Scaries are no fun but you can fight against those blues by being proactive and taking time out for yourself.
By engaging in activities you genuinely enjoy – whether alone, with your partner or care recipient, or with friends – you will be creating a self-care Sunday routine that leaves you feeling refreshed, strong, and ready to take on Monday and the week ahead.
QUESTION: What are some of your own personal ways to deal with Sunday Scaries?
Let me know in the comment section below, I’d love to hear from you.
Additional Caregiver Support and Healthy Recipes
