So…it’s Sunday. Easter Sunday, no less - Happy Easter, to those who celebrate. Holiday or not, Sunday Scaries are real. We’re here for you - we don’t have a magic hangover cure and we can’t do your homework for you, but we can help with something even more important: self-talk!
We all have thoughts constantly running through our heads, often about ourselves and our choices. When those thoughts are positive, you are more likely to be successful (Scott, 2020). Negative self-talk, on the other hand, can damage your belief in yourself, your abilities, and your self-esteem.
So what can we do? Try some of Dr. Elizabeth Scott’s suggestions:
Try being gentle and kind to yourself. What would you say to a friend who was having these thoughts and feelings? Can you be that friend to yourself?
Get these thoughts out of your head. Naming the feelings, emotions, or internal dialogue and voicing it can be a powerful way to get rid of them, especially when you share them with a friend. Who would you call?
Find the positive in the situation. Even when you don’t accomplish all that you wanted to accomplish, or you’re feeling bad about whatever happened last night, there is probably something to feel good about. Can you think of something?
Try a perspective shift. Remember that these feelings are feelings, and yes, they are totally valid, and they won’t last forever. Do a reality check. Ask yourself - do these thoughts and feelings match reality?
Be on your team. You know yourself better than anyone - you know your strengths, your skills, and your needs. Cheer yourself on. What do you need to support yourself?
It is especially helpful to be kind and supportive to ourselves when we’re in the midst of the Sunday Scaries. As Professor Camelia Măianu of UVM points out, neurologically, “you can’t be productive if you’re not replenished. You can’t learn if you’re stressed out” (personal communication, April 14, 2020). In other words, the most productive thing you can do is take care of yourself. So today, practice being kind to yourself. Ask yourself “what can I do to replenish myself?”
Does this feel unattainable? It doesn’t have to be big. Replenishing yourself could mean wrapping up in a blanket and lighting a candle while you do homework. It could mean doing a 15-minute workout to get those endorphins flowing. It could mean taking 5 minutes to watch a funny YouTube video and laugh - it is the best medicine, after all.
So today, take fifteen minutes to do something to replenish. We’re rooting for you.
We are you, we feel you, and we’re here for you.
~UVM Thrive Guide
References
Scott, E. (2020, February 25). The toxic effects of negative self-talk. Verywell Mind.
https://www.verywellmind.com/negative-self-talk-and-how-it-affects-us-4161304