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It arrives every week, same time, same feeling, Sunday evening.

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The weekend is closing, the week is waiting and somewhere in your chest a quiet drape begins

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to build.

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You might call it the Sunday Scaries, you might not have a name for it at all, you just

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know that by early evening, the piece of the weekend is gone, replaced by a low hum of

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anxiety that you can't quite switch off.

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I'm going to tell you exactly why this happens and then I'll walk you through how to stop

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it.

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This is calming anxiety, I'm Martin, clinical hypnot therapist and former frontline

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paramedic and this session was made for right now this evening.

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If you're new here, welcome.

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There are over 2,000 episodes in this library, everyone there to be explored and enjoyed,

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so do subscribe now and I'll be here again tomorrow.

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Right, let's begin.

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Find your quiet place now where you won't be disturbed, somewhere comfy, sitting or lying

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your choice but let your hands rest open.

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Here is what's actually happening on Sunday evenings and I want you to hear this clearly

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because understanding it is the first step to releasing it.

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Your brain does something called anticipatory threat processing, it scans the near future

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and flags potential stresses, a difficult meeting, the unanswered email, the week's demands,

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it does this to protect you, it thinks it's helping.

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But what it actually does is pull you out as a present moment, the only place where you

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are actually safe and drops you into an imagined Monday morning that hasn't even happened

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here.

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As a paramedic, I understood very quickly that the nervous system cannot tell the difference

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between a real threat and a vividly imagined one.

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Sunday evening anxiety is your nervous system responding to a week that does not yet exist,

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so let's bring you back to now.

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We'll use the 426 Bakel breathing in for 4, hold and pause for 2 and then a long, slow

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out for 6.

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That extended outpress is key, it tells your nervous system, you are safe, there is no

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emergency here.

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Ready?

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Here we go, in 2, 3, 4, pause 2, out 2, 3, 4, 5, 6, excellent.

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Let's do that again, ready with me?

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2 3 4 home 2 exhale 2 3 4 5 6 in 2 3 4 home 2 release 2 3 4 5

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home 2 release 2 3 4 5 6 now let your breathing settle let it find its own

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natural rhythm don't force it now I want you to do something really simple I

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want you to notice what's actually in front of you right now the way to the

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chair or the bed beneath you the temperature of the air the sounds of the

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room this room this moment not Monday here Sunday evening anxiety lives in the

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future calm lives within you right now let's go a little deeper allow the way

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to the week ahead to become just a little less important for the next few

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minutes you're not abandoning your responsibilities you are choosing

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deliberately to step out of the anticipation loop so let these words find the

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part of you that needs them the most I am here right now that is enough

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the week has not started I am safe in this moment

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I release what hasn't happened yet Sunday evening is mine it belongs to rest

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I face each day as it comes and I am capable

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stay here nothing needs your attention right now on the next out breath

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truly feel the muscles loosen and lengthen and drift even deeper into the

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surface beneath you and then once more visualize these words in your thoughts

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and repeat I am here right now and that is enough

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the week has not started I am safe in this moment

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I release what hasn't happened yet

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Sunday evening is mine it belongs to rest

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I face each day as it comes and I am capable

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now truly let yourself unwind reach out with your thoughts appreciate every

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part of all that you are your toes your legs your abdomen your back your shoulders

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and your beautiful mind drift deeply now within the century of your

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consciousness you are worthy and you are ready and take this feeling this

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sense of balance and true appreciation for all that you are here your three

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daily caring tips one give the dread a time limit if Sunday anxiety arrives

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acknowledge it don't fight it then say to yourself I will think about this at 8 a.m. on

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Monday morning not now you're not avoiding it you're scheduling it the brain

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accepts this far better than suppression and it frees Sunday evening back to you

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to do one small pleasant thing before bed not to distract to anchor make a cup of

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something warm put music on step outside for a few minutes of air one small

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act of caring for yourself tonight sends a powerful message to the nervous

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system this evening is safe and three come back to this session Sunday evening

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anxiety response repetition the more your nervous system hears this message you

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are safe the week can wait right now is enough the faster it learns to believe

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it save this episode come back next Sunday I'll be here and bookmark it within the

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anchored app now wiggle your fingers and toes and bring your awareness slowly back

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into the room around you take that deep breath in now and then as you breathe

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out stretch out the muscles in your arms and legs and then open your eyes

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thank you my friend for joining me on our shared journey of self-improvement and

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positivity if this session helped you in any way I ask just one thing please

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share it one person one message one moment of kindness passed forward every

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share brings us to someone who might be sitting with that same Sunday evening

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dread alone not knowing that help is only 10 minutes away the full anxiety

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circuit breaker program is at calming anxiety dot fm and if you'd like to be part

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of building anchored or dedicated app then visit calming anxiety dot fm forward

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slash anchored thank you smile often positive whenever and in everything

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be kind

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