Sunday Scaries Visual Guided Meditation with a Mental Health Therapist in Chicago
Let me paint a picture that may feel familiar to you. I recently felt a rush of anxiety, shame, guilt, and fear that made me question who I am. (Hey, mental health therapists question themselves too!) Thankfully with the help of my own therapist, support from loved ones and colleagues, (and A LOT of practice as a mental health therapist) getting through these uncomfortable emotions, I learned how to sit with them instead of running away or fighting with myself. As an mental health therapist in Chicago, I help clients everyday, and I want to help you too!
Getting Through The Sunday Scaries with a Mental Health Therapist in Chicago
It’s Sunday night around 9 p.m. after a weekend full of social events or errands. I’m sitting on my couch, watching YouTube videos. While I’m physically watching, my mind is elsewhere. Physical symptoms of anxiety (i.e., fast heart rate, sweaty palms, racing thoughts, just to name a few) churn within me, becoming so distracting that it’s hard to ignore them. I scroll through to find another video, hoping to “learn something new” and try my best to make those feelings go away.
At 10 p.m., a notification reminds me to start getting ready for bed. My heart rate is still elevated, my thoughts are racing, and I’m struggling to breathe. I feel the urge to escape, distract, or ignore. “It’s getting late,” I tell myself. “Let’s start getting ready for bed.”
By midnight, I’m finally in bed. As soon as my head hits the pillow, all the emotions, mental chatter, and worries bombard me, making it very difficult to relax and fall asleep. I toss and turn, only to wake up exhausted the next morning, perpetuating the cycle.
Does this sound familiar to you? In those moments, it’s easy to run away or pretend those feelings don’t exist. After all, who has the time to deal with them when you’re in the middle of work, caring for your kids, or simply exhausted from a long day? All you want to do is relax and turn off your brain.
What I've discovered, as a mental health therapist in Chicago, is that acknowledging my feelings in the moment—though it may seem counterintuitive—helps them dissipate without consuming too much time from my daily tasks. It’s about being intentional with yourself, even during the busiest periods, to improve your overall well-being.
Here are a Few Ways to Check In with Yourself When Feeling Overwhelmed by Uncomfortable Emotions: Insights from a Mental Health Therapist in Chicago
Notice and ask yourself:
“What are the physical sensations coming up right now?”
“Where are my thoughts taking me?”
“If I’m feeling (insert uncomfortable emotion here), what is it trying to tell me?”
Practice grounding and mindfulness exercises:
Pause. Take a few deep breaths. Deeper than any of the ones you’ve taken all day.
Use your five senses one by one and ask yourself:
“What do I see, hear, taste, smell, and feel right now?”
“What is in my control?”
Create a list of actions that help you feel present:
If you haven’t already, make a note or reminder on your phone to look at when these times come again.
Focus on each of your five senses and reflect on 1-3 actions that help you feel safe and grounded. There is no right or wrong answer.
For example, I love the smells of lavender, rosemary, and eucalyptus. Watching cute and funny animals or waves on YouTube helps me relax.
Check in and communicate with yourself and others.
“What thoughts and feelings are coming up right now?”
“Am I being kind to myself, or am I beating myself up?”
For example:
“I’m feeling very overwhelmed because I forgot about a big last-minute project that’s due at work.”
“I’m feeling nervous about not being able to pay my bills this month since I’m not working full-time.”
Have something to look forward to in the week
To help manage the Sunday Scaries, try finding an activity or relationship to look forward to during the week. It could be something as simple as a favorite hobby, a planned outing, or spending time with someone who brings you joy.
Take-away message:
By paying attention to and acknowledging how we feel, we can reduce the mental clutter that impacts our ability to sleep and feel rested. As a mental health therapist in Chicago, I can guide you through small but impactful steps that make a significant difference in managing emotions and enhancing your overall well-being. During therapy, we may encounter difficult and vulnerable issues, including painful feelings. Together, we practice these skills to help you develop the ability to manage them independently. Embracing this process can lead to more restful nights and a more balanced, fulfilling life. Feel free to revisit this page as often as you need. Some may find it helpful to visualize the words, while others might prefer listening to a guided meditation—stay tuned for a recorded version.
