Sundays are no longer a day of rest, but a day of dread for the upcoming week.

The “Sunday Scaries” are a phenomenon that describes students’ mounting anxiety as the weekend comes to an end and they anticipate the avalanche of deadlines, tests, and commitments awaiting them in the upcoming week, according to the Cleveland Clinic.

South students are not alone in experiencing “Sunday Scaries”. The average American experiences the “Sunday Scaries” 36 times a year, according to the New York Post. This constant grind can not only affect students’ academic performance, but also impacts their emotional well-being, School Psychologist Amanda Suppes said.

For those just starting high school, “Sunday Scaries” can be emphasized by the sudden extra work, freshman Mady Yap said. Making a plan that includes time for self-care as well as responsibilities is vital, she explained.

“You can’t perform the best if you don’t take care of yourself,” Yap said. “[Sunday Scaries are] a cycle, so try to set boundaries when you start [and] stop working [to] enjoy the weekend. Every Monday is definitely hard, but you [can] slowly get used to it.”

Enjoying your weekend starts with disconnecting from school. If you constantly have your homework, studying, and upcoming assessments on your mind, you will never be able to relax.

Worrying about the work in front of you will never make you more productive; it will just make you all the more stressed out. Instead, try separating your home life from school. Try going to the library to work, or set specific times in your day to focus on school.

When not working, reclaim your Sundays. If you give yourself little pockets of time to have fun, you will be able to recharge and become more efficient for the upcoming week.

Self-care can extend past just the weekend, so plan a positive experience on Mondays: pick up Starbucks before school, go out to open lunch with your friends, or have a nice dinner with your family. This way, you can incorporate no-stress times within a stressful day.

You can complete work ahead of time to lessen the burden on your Sundays. By completing small tasks during the week, you can have more time to yourself on the weekends. This way, you can do your work and not let it take over your personal life outside of school.

Finally, it is important to normalize saying “no”.

While students might want to do it all, the reality is, we can’t. Prioritizing what’s important to us is a vital aspect of maintaining a balance in our lives, Suppes said. She encourages students to reflect on their goals and values to decide what’s most important.

To limit the pressure that comes with returning to school, start your weekend with a plan. Whether that be self-care, a well-balanced study schedule, or time for yourself, you can find strategies to combat your dread.

Stay away, “Sunday Scaries”.